I recently lifted in the 2019 USPA National Championships where I totaled 1767 in wraps at 198 via a 655 squat, 451 bench and 661 deadlift. I'm looking to compete in December to wrap up the year.
The decision to wait until December to do another meet meant my plan changed a bit. To make things work out right I didn't quite need to take a deload, but I did need to pull back a little bit. I think of it as a "reload" or "refresh." Not quite a deload, but pulling back and getting a little bit of a break.
The reason I did this was with how I wanted to structure the next 14 weeks it meant I would be pushing pretty hard for the next 3. Looking back at the last several weeks that would mean I was pushing for 6-7 weeks straight. That's simply too much for me. I knew that if I went that long I would be playing with fire and tempting injury. At a minimum, I would be exhausted by the time a scheduled deload came. The best solution was to pull back and reset some without totally taking my foot off the gas.
Squat - Paused - top set of 3 at 445
Deadlift - Chains - 4 sets of chain, top set of 2 at 425 straight weight
Box Squat - SS Yoke Bar - 3 plates for 5 triples
Sissy Squat - BW x 3 x 15
Ab Wheel Roll Out - 4 x 10
Hanging Leg Raise - 4 x 10
On a different note- the garage gym is rolling strong! We recently added two new guys, bringing the total to 6. Most of us are getting ready for winter meets. With a big group on the monolift, I was pretty excited to think about what the atmosphere will be like in a couple months!
