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.
Day 3
Leg Press - Single Leg - 140 x 4 x 8. I used a different machine this week, a 45 degree leg press.
Leg Press - Pistons - 230 x 5 x 12
Goblet Squat - I did these a different way, a way I saw Joe Sullivan post about. Basically, you do a terminal knee extension and a goblet squat at the same time. I also elevated my heels by standing on a 10 pound plate. Used a light band and 35 pound kettlebell for this. Lit me up pretty good! I like this variation.
Leg Extension - 120 x 4 x 12
Leg Curl - 80 x 4 x 12
Single Leg Deadlift - 25 x 4 x 8
Day 4
Dumbbell Row - 130 x 4 x 5
Lat Pulldown - 140 x 4 x 12
Birddog Row - 30 x 4 x 8
I did a bunch of arm stuff after that, but I don't remember what it was. All of it for elbow health, nothing exciting.
These two days are super simple and boring. I spent the weekend at elitefts and learned a couple really interesting things on Saturday that I want to try out. In my next log I'm going to write about that experience and talk through some small changes I want to make.
