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.
First night of the next phase in my off season. Right now I'm blending some of the structure that Casey used on me with the 10/20/Life programming I had been using for years. A couple things I learned working with Casey was I could work a lot harder than I had been. I had been grossly underestimating RPE, volume had been low and I could probably deload a little less often. The other big thing was on the variety of movements I had been using. Using some new stuff that I hadn't included before.
1. Squat - 6 chains, up to 415 straight weight for a total of 5 working sets. Used the straight bar here and learned a lesson. I've been using the SS Yoke bar exclusively for the past month and a half. It was tough getting under the straight bar and I think it is because I haven't been working the range of motion in my shoulders and arms. I love the SS bar, its a great tool to protect the upper body. But I think it is possible to overuse it and maybe even make matters worse when you do get back under a straight bar since you lose some range of motion.
2. Deadlift - 2.5" block, 5 triples working up to 495
3. Suspended Squats - 4 x 4 at 295, squatting in my deadlift stance. This movement SUCKS.
4. TKE - Gray band for 3 x 15 per leg
5. Ab Wheel Roll Out - 5 x 10
