Deirdre: Bench Volume 1, Test Day

Saturday 1/15: Test Day

Condensed 3rd week of intensity block, where I was going to test maxes for each lift on different days, into one test day.

Squat: 
45x?, 75x?, 95x5, 115x3, 135x1?, 155x1
175x1@9-
185x1@9-
195x1@10-
200xF
My all time PR is 198, at the meet last February, so I was pretty pleased with this. The 200 felt within reach but I went too low and failed.

Bench:
45x?, 65x5?, 85x4?, 95x?
115x1@8+
120x1@9+
125x1@9
130xF

120 was weird. I changed something on 125 and that felt better and was faster. 130 I touched too low and lost it. My meet PR is 130, I think I did a messy 135 at TPS one time, so this is pretty good.

Deadlift:
135x?, 165x?, 185x3?, 205x3?, 225x1, 245x1
265x1@9-
275x1@9
285x1@9+ 
295x1@10+ (+10 PR)


That was the longest deadlift I ever did. I got it 3/4 up, got stuck there for a while, then managed to lock it out, without hitching according to my judges Nathan and Rene. Since I want to hit 300 at the meet, this is very good. I did notice that as I was psyching myself up more, I forgot to 'spread the floor' at the start of the lift, which has definitely been helping me get off the floor faster. Have to drill that into me in these last few weeks.


Monday: Bench, Volume 1
I only have four weeks including the week of the meet, so we're turning a 6-week RTS mesocycle into a 4-week, two volume, two intensity.

Bench:
Warm up
95x5@8+
95x5@8+
95x5@9-
95x5@9-
95x5@9-

Military Press:
45x5@7
65x5@9+
65x5@8+
65x5@8+
65x5@9

Incline DB bench:
20'sx8, 25'sx8x3

My bad shoulder was not so happy on these. I hope this doesn't become a problem.