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.
Background
Most days I train in my garage, affectionately known as Kingdon Street Barbell. We have 4-5 guys depending on the day and about 220 square feet. My garage has seen a few 1000 pound squats and 700+ benchpresses, doesn't take much space or equipment to be successful!
I keep a membership at the local Powerhouse Gym here in Kalamazoo. This location opened last spring. Super nice place for bodybuilding and general fitness. Makes a good spot for my accessory work and access to expensive machines that I just can't justify for the garage.
This was my fourth and final training day of the week. It's made up of a variety of different accessory type upper body movements, some of which that I tend to treat like a dynamic effort type of day- the main movement at least.
Training
Close Grip Incline - 225, 8 x 3. This is what I treat kind of like dynamic effort. The weight is light enough to move it very fast. I do also incorporate a long pause here, at both the top and bottom of the rep to continuously build discipline for competition commands.
Feet Elevated Pushups - Body weight, 6 x 20
Bird Dog Rows - 50 pound DB, 3 x 10 per side. This movement was WAY HARDER than I expected. I do a lot of bird dogs so I thought this would be easy. Not so. Super hard to stay stable, really hammers the entire core to stay straight.
Band Pull apart - Monster Mini, 3 x 20
Wall Walks - Mini wrapped around wrists - 3 x 20 seconds
PVC Bench - 35 per side- 10, 20, 25. Forgot to grab a pipe to bring with me so hung plates with mini bands. Still got the right effect here, lots of shaking and having to fight the bar.
