I recently lifted in the 2019 USPA National Championships where I totaled 1769 in wraps at 198 via a 655 squat, 451 bench and 661 deadlift. I'll be lifting at an APF meet in Chicago this December to wrap up the year.
1. Bench - Opener, reverse band 2nd and straight weight 2nd attempt all for singles.
415 opener, very easy.
465 with a reverse monster and mini band.
465 straight weight. This is actually a PR at this body weight. I locked out 468 at the meet this summer, but was called for up/down movement. So 465 ended up being a 10lb PR. Super happy with this and the relative ease that it moved with. I'm confident in this being a second attempt in a few weeks in Chicago.
Now my concern is on staying healthy and not overreaching in training. I feel super strong and its fun to hit these bigger weights, but I need to stick to my plan and not leave it in the gym. Last night was exactly what I had scheduled, the important bit will be not letting my ego get to me and taking stupid attempts in the gym.
Next week I will be taking a bench deload for sure. My body needs a little bit of a break and I will be traveling for work anyways so the timing works out nicely. I might train on Sunday and deadlift before heading to the airport, but I'm leaving that decision up in the air until Saturday. Right now, I feel pretty beat up and wouldn't hate taking a full deload.
2. Close Grip with Shoulder Saver - 275 x 3 x 5 with feet up "Larsen press" style. My back locked up pretty hard on the last bench set, so I wanted my feet up to save my back some.
3. Incline Dumbbell - 2 x 15 @ 55
4. Rope Pressdowns
5. Dumbbell Hammer curls
Overall I feel good. Next week's travel comes at a good time. I'm ahead of schedule in terms of strength level and in a good spot. Bodyweight is a little on the heavy side, but nothing that I can't manage.
