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.
Made some changes to my accessory work this week, mostly on the fourth day. I had been using this as an extra pressing day but realized a couple things. First, that I would probably recover better for benching if I reduced that pressing. Second, I hadn't done much upper back work for a bit. So the fourth day is now upper back focused rather than pressing focused.
Day 3
1. Single leg leg press - 400 x 4 x 8
2. Piston Style Leg Press - 230 x 5 x 12. I really like piston squats as a lower accessory movement, but don't want to put a bar in my back a second time in the week. This is a nice compromise.
3. Goblet Squat - 53 x 4 x 15
4. Leg Extension - 130 x 4 x 12
5. Leg Curl - 80 x 4 x 12
6. Single Leg Deadlift - 25 x 4 x 8
Day 4
1. Dumbbell Row - 130 x 2 x 5, 150 x 2 x 5
2. Lat Pulldown - 140 x 4 x 12
3. Bird Dog Row - 20 x 4 x 8 per side
4. Dips - BW x 5 x 10
5. Superset of rope pressdowns and rope cable curls
