I recently lifted in the 2019 APF Raw Challenge in Chicago. I ended up with an 1802 total via a 705 squat, 463 bench and 633 deadlift.
This training cycle I am setting things up for 4 weeks at a time. So 4 weeks, deload and then make changes to both the main movements and the assistance work. The first week is based on RPE and then from there I basically just try to beat the previous week each week. This being the last week of the block I pushed things a little harder than previously.
1. Pause Squats - Top set at 495 x 5. Pretty sure this is the heaviest I have ever pause squatted. It was hard, but I got it done.
2. Band Pulls - Light band and 455 straight weight to a top triple
3. Heel Taps - 4 x 10
4. Chest Supported Cable Rows - Several sets of 12. We messed around for a bit with the adjustable bench and our $40 pulldown... Ended up with a setup that felt really good.
5. Planks - 4 sets for time
Overall I feel really good. Had a good trip to the chiro this week to work out a couple issues and have some ideas on how to resolve a recurring problem with my SI joint/lower back.
