![Training Week [1/31-2/5]](http://elitefts.com/cdn/shop/articles/Mickey-USAPL-Header_b7da40cc-72dc-4a37-ab03-1968e7177c03.jpg?v=1761797606&width=700)
Day 1
Competition Raw Bench x3 @7, x3 @8, x3 @9 plus 2 down sets (load drop)
Weight:135 lbs Reps Completed:3 Reps Intended:3 RPE:6.5
Weight:145 lbs Reps Completed:3 Reps Intended:3 RPE:7.5
Weight:155 lbs Reps Completed:3 Reps Intended:3 RPE:8
Weight:160 lbs Reps Completed:3 Reps Intended:3 RPE:8.5
Weight:165 lbs Reps Completed:3 Reps Intended:3 RPE:9
Weight:155 lbs Reps Completed:3 Reps Intended:3 RPE:8
Weight:155 lbs Reps Completed:3 Reps Intended:3 RPE:8.5
Still feeling really weak on Bench-- haven't found my groove yet]
DB Row (row of your choice) x6 @7, x6 @8, x6 @9 plus 1 down set (load drop)
Weight:65 lbs Reps Completed:6 Reps Intended:6 RPE:6.5
Weight:80 lbs Reps Completed:6 Reps Intended:6 RPE:8
Weight:90 lbs Reps Completed:6 Reps Intended:6 RPE:8.5
Weight:90 lbs Reps Completed:6 Reps Intended:6 RPE:9
Weight:60 lbs Reps Completed:10 Reps Intended:10 RPE:6
Weight:80 lbs Reps Completed:10 Reps Intended:10 RPE:7
Weight:100 lbs Reps Completed:10 Reps Intended:10 RPE:7.5
Weight:100 lbs Reps Completed:10 Reps Intended:10 RPE:8
Weight:100 lbs Reps Completed:10 Reps Intended:10 RPE:9
Thursday
Squat w/belt x5 @6, x5 @7, x5 @8 plus 2 down sets (repeat)
Weight:245 lbs Reps Completed:5 Reps Intended:5 RPE:7
Weight:265 lbs Reps Completed:5 Reps Intended:5 RPE:7.5
Weight:280 lbs Reps Completed:5 Reps Intended:5 RPE:8
Weight:280 lbs Reps Completed:5 Reps Intended:5 RPE:8.5
Weight:280 lbs Reps Completed:5 Reps Intended:5 RPE:8.5
2ct Pause Deadlift x4 @7, x4 @8, x4 @9 plus 1 down set (load drop)-- Sumo no belt
Weight:275 lbs Reps Completed:4 Reps Intended:4 RPE:6.5
Weight:315 lbs Reps Completed:4 Reps Intended:4 RPE:7
Weight:335 lbs Reps Completed:4 Reps Intended:4 RPE:7.5
Weight:355 lbs Reps Completed:4 Reps Intended:4 RPE:8.5
Weight:355 lbs Reps Completed:4 Reps Intended:4 RPE:9
Row of your choice x12 @7, x12 @8, x12 @9 No Drop Sets
Weight:70 lbs Reps Completed:12 Reps Intended:12 RPE:6
Weight:80 lbs Reps Completed:12 Reps Intended:12 RPE:7
Weight:90 lbs Reps Completed:12 Reps Intended:12 RPE:8
Weight:100 lbs Reps Completed:12 Reps Intended:12 RPE:8.5
Neutral/Wide Grip attachment-- focusing on scap retraction before each pull/rep.]
