I'm currently training for the 2019 USPA Nationals in Columbus, Ohio. After dropping a couple weight classes, this meet will be second showing at 198 and real return to raw powerlifting after a couple years wearing gear.
Day 1 - Squat
SSB Squat - 455, 485, 515 x 3. I think this will be about the last of my safety squat work for this cycle. I've made a lot of progress with this. Even at my biggest I wasn't safety squatting this heavy, I've really added some strength here.
Front Squat - 345 x 2 x 6. Used the SSB backwards.
Seated SSB Good Morning - 185 x 3 x 12. I still hate these.
Quad Extension - 140 x 3 x 12
Kettlebell Swing - 100 + bands around the waist - 3 x 20
Goblet Squat - 100 x 3 x 20
TKE - Average band x 4 x 25. TKEs will really sneak up on you. Way harder than you would think!
Adductor Side Planks - 4 x 20 seconds per side
Day 2 - Bench
Decided to rearrange the training and deload the bench press this week. Casey was going to work on some ideas on how to handle the achy pecs, we agreed that the best approach was just to deload. Glad I did, I already feel better.
Dumbbell bench - 55 x 3 x 10, 75 x 7 x 10
DB Incline - 60 x 2 x 20
Chest Supported DB Row - 60 x 3 x 8
Swiss Bar Skullcrusher - 95 x 3 x 10
Strict Tricep Extension - 20 x 2 x 15
Chest Supported IYT - 10 x 3 x 15
The longer I do this, the more important I realize this flexibility and discipline in lifting off the gas pedal is. I don't expect to get much stronger from training cycle to training cycle. 15 years in, I am way past the point of diminishing returns. What I do know is that one of the keys to performing well is coming into the meet as least beat up as possible. At this point putting up a good total is a lot more about managing injury, staying relatively healthy and being to able to perform.
Sure, I could push harder and push through some of the little nagging stuff. But what good does that do? Being super strong in the gym doesn't do me any good if I'm hanging on by a thread and can't push on the platform. I'd rather err on the side of caution and work just a little less and come in fresh. The battle, and what I haven't figured out yet, is how to come right up to the line and make that cautious error as small as possible.
