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.
Plan was 80% for some triples. At 10 weeks out, the idea here is basically transitioning from "off-season" specialty bars and lack of wraps to something that looks closer to a competition squat. You could think of this a pre-season session. Nothing too taxing, but in full competition form.
Squat - 525 x 3 x 3
Deadlift - 315 x 3 x 1
Suspended Good Morning - Up to 325 x 5
Ab wheel roll out - 4 x 10
Hanging Leg Raise - 4 x 10
