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'll be lifting at an APF meet in Chicago this December to wrap up the year.
Day 1 - Squat/Deadlift
I deloaded. The end. I needed this pretty bad. Did some light squatting and pulling, a couple body weight exercises and some core work. Really took it easy and let my body rest.
Day 2 - Bench
I've spent most of the last month not really benching. A minor pec strain kept me out of the game, but after a couple chiro visits and a massage I was feeling up to it. Last week was pretty solid and didn't have any pain so I felt ready to start my contest prep here. Thankfully, I was right.
Also thankfully, my bench always comes back up fast.
Bench - ~Last warmup of 365 x 2 x 2 followed by a reverse band set at ~opener of 405 x 2. This all felt pretty good. Admittedly, I was a little tentative but it was super easy and no pain. All good stuff.
Close Grip Bench - Reverse band 315 x 4 x 5. The first set I did 8, but decided to take the volume down. What worried me was as I fatigued through the set, I started to lose my position and was putting myself in a risky spot. I can still get a lot of volume I think, I just have to do it over more sets so I stay in good position.
Incline Dumbbell - Did this with an orange band, for 2 x 20. By this time in the session, the pec that my massage therapist worked over was pretty swollen. No pain, nothing bad, just visibly swollen. I assume that's because the tissue was still pretty beat up, so rather than using a dumbbell, I went with a band to reduce strain at the bottom end of the movement.
Tricep Extension - 95 x 4 x 8
Rope Pressdown - 70 x 5 x 12
Banded Hammer Curl - Green band x 5 x 20
