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 Accessories
Barbell Row - 275 x 4 x 8
Lat Pulldown - 125 x 3 x 12
Seated Cable Row - 125 x 3 x 12
Banded Wall Walks (https://www.youtube.com/watch?v=p9oiB2tgWvU)
One Arm Lat Pulldowns - 55 x 4 x 8
Finished out with some bicep work.
Day 3 - Main Bench Training
2 Board Bench - 275 x 5 x 3
Floor Press - 185 x 3 x 12
Close Grip Bench - 225 x 4 x 5
Rope Pressdown - 50 x 4 x 20
Pushups - 4 x 20
This week was about as boring as it gets in the gym. Most of my group was also deloading so the garage had no energy either. A lot of times this is what training is like. Its really boring, repetitive and not fun. But you do it anyways, because its what you need to do.
