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.
Last couple of deload sessions prior to starting an actual off-season block.
Day 3
1. Bench - Sets of 5 up to 275. Everything felt fine here, no lingering injuries from the meet.
2. Swiss Bar Incline - 135 for a few sets of 5
3. Rope Pressdowns - 100 total reps
4. I don't remember what else I did.... It was very uninspired and unplanned. I went in with the idea of doing 4-6 exercises and keep everything under RPE 5. Done.
Day 4
Secondary pressing day at the local bodybuilding gym.
1. Machine Chest Press - 4 x 12
2. Machine Incline Press - 4 x 12. This gym has a nice super high incline that works the front delt really hard. I love this machine, kind of a hybrid overhead/incline press.
3. Close Grip Incline Press - 4 x 12 @ 135
4. Palms in dumbbell press - 4 x 8 @ 55s
5. French Press - 55 x 4 x 10
That's it! Next week I will start a more structured training plan. Some new toys are showing up at the garage too, should be fun.
