Training for USPA Nationals - Week 3

Training for USPA Nationals - Week 3

Day 1 Main Bench

Barx10 95x8 125x5 140x3 180x7x4sets Overhead one arm dbell presses 5x6 Tricep push downs/Rope 4x15

Day 2 Main Squat

135x5 135x5 185x5 215x5 225x3 260x3x5sets

Goodmornings (extra slow eccentric) 4x8x95lbs Nordic Curls 4x10 (The gym didn't have a GHR) This combo had my hamstrings feeling like minced meat

Day 3 Paused Wide Grip Bench

Work up to 155x4x4sets

Day 4 Paused Wide Grip Bench

Work up to 155x3x5sets

Day 5 Main Deadlift

135x5 185x5 225x3 260x2 300x8 275x8

Sumo stance 225x5 235x5 245x5 This was my first time pulling sumo on a carpeted surface in training. I was barefoot and had to focus most of my energy on not slipping
— Meana Albersworth
Tagged: Training Log
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