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.
This training cycle I will be alternating my bench weeks, with one week being a competition style bench and the other being a dumbbell movement. I've found this to be helpful in keep me healthy. The dumbbell weeks are a little lower intensity and higher volume. Not a deload, but I do pull it back some and give myself a chance to heal from the harder barbell weeks.
1. Dumbbell Press - 7x5, 95 pound dumbbell and green band. I want the volume high, but want to keep the reps per set low. As a fatigue at the end of a set I tend to lose position, putting me at greater risk of injury. Doing more sets prevents that some.
2. Close Grip Bench - 2 board, 275 + green bands, 4x8
3. Incline Dumbbell - 70 x 2 x 20
4. Swiss Bar Tricep Extension - 95 x 4 x 8
5. Rope Pressdown - 75 x 5 x 12
6. Banded Hammer Curl - Green x 5 x 20
Upper body feels pretty healthy, hopeful that things stay that way!
