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. Next up is an off-season and picking a meet.
Day 2 - Upper Back Stuff
Barbell Row - 5 x 5 up to 365. This is actually the heaviest I have ever rowed before.
Chest Supported Row - Seated Hammer Strength machine, 5 x 12
Seated Cable Row - 5 x 12
Cobra Lat Pull downs - 3 x 10
Finished up with a bunch of cable curls and other direct arm work. I was supposed to do some rear delt stuff too, but that tends to irritate my neck and with how bad it was feeling, I opted out of that. Got adjusted the next day and feel considerably better. My neck had never been quite that twisted up, not fun.
Day 3 - Bench
2 Board Press with Chains - 4 chains +345 straight weight for the top set of 5
Floor Press - 4 x 12 at 195. I originally wanted to do an incline press, but our incline bench is a cheap, crappy one. Never should have bought it.
Close Grip Bench - Red shoulder saver, 4 x 5 at 325
Rope Pressdown - 4 x 15
