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 3
Plan for the day was some moderate incline pressing and other accessories. The incline bench I have at home sucks. I bought cheap and now am paying for it. Anything over 225 or so is very unstable. On the list for upgrading. Substituted some light floor pressing instead.
Floor Press - 225 x 5 x 2
Incline Close Grip - with red shoulder saver - 225 x 3 x 5
DB Bench - 95 x 3 x 20
"Machine" Chest Supported Rows - I rig this up with a swiss bar and the incline bench for chest support. Used doubled greens for resistance, 3 x 10
Swiss Bar Tricep Extension - 95 + greens, 3 x 5
1/4 Dips - BW x 3 x 20
Day 4
Last heavy pull! Very happy with how this went. This week was kind of crazy, getting ready for a big prototype build event at work. My project plan was changing by the hour on some days. Nothing terribly abnormal, just stress to deal with. Glad to cap off the week with a good pull.
Deadlift - 605, 655 singles. 655 is a gym PR, regardless of bodyweight. Solid.
Block Pull - 425 x 2 x 5
Stiff Leg Deficit - 245 x 2 x 8
GHR - BW x 5 x 3
Banded Lat Pulldown - Orange x 3 x 15
Stir the Pot - BW x 3 x 10 each way
