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.
I've had a ton of success this training cycle alternating back and forth between a barbell bench variation and a dumbbell week to week. That combined with a couple of preventative movements that my chiro showed me has helped a lot. Add in regular massages and chiropractic care and I've avoided injury really well for awhile. This week was a dumbbell week.
Dumbbell Press- 95 + a monster mini band 4 x 8. My adjustable dumbbells only go as heavy as 95 so I add the band for more resistance. Works well enough, but I really should pick up a couple sets of 25 pound plates for these so they can go heavier.
Swiss Bar Floor Press - 225 plus some chain 4 x 5
Barbell Tricep Extension - 115 x 4 x 8
Rope Press downs and banded hammer curls to finish out. Basically did sets until I was bored.
This week went well overall. A quick work trip to the east coast didn't derail anything, big positive there. Bodyweight is a little heavy but in a good spot. And everything feels healthy at the moment!
