I recently lifted in the 2019 USPA National Championships where I totaled 1767 in wraps at 198 via a 655 squat, 451 bench and 661 deadlift. I'm looking to compete in December to wrap up the year.
Last week my secondary lower training was a little too much. I wanted to try adding a trap bar deadlift, but decided it was beating me up more than it was worth.
So I had to consider, what is the point of this training session? I want to directly train body parts that will build my squat and deadlift. I do it at a Powerhouse gym so I have access to all kinds of nice equipment. I also don't want to stress my back or hips much, I'd rather let that continue to recover and be ready for the next squat/deadlift session. After answering that question I made some changes and adjusted my approach.
Single Leg Press - 320 x 4 x 8
Goblet Squat - 53# kettlebell x 4 x 15
Leg Extension - 90 x 4 x 12
Leg Curl - 70 x 4 x 12
Single Leg Deadlift - 18# kettlebell x 4 x 8 per side. I could tell I really need these. My ankle stability is poor, even 18 pounds was pretty difficult.
I liked the change here. This session was harder than it looks, but did nothing to tax my low back, hips or upper body for that matter. I did get a lot of good direct quad/hamstring work and some amount of unilateral stuff in.
It's a little conservative, but I'd rather leave the hard session to Sunday's and scale this day back just a bit.
