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. Next up is an off-season and picking a meet.
First session in what will be about a 10 week off-season. I'm pretty sure that I will compete again in mid-December at a USPA meet in Columbus, hosted at Columbus Lifting Co. I've lifted in a couple meets ran by these guys now and have been happy with how they went, I'd like to keep doing them.
1. Squat - "Pause" SSB - 5 x 5, 245 for one set, 285 for 2 and then a final set at 335. Really need someone else to call the pauses! These weren't quite long enough. My goal here is to build power out of the hole. After 2 years squatting in gear and massive leverage changes after losing my belly, the bottom of the squat feels really weak for me. The SSB forces the issue and also keeps my arms healthy. Win-win all around.
2. Deadlift - Speed, 5 x 2. Working sets done at 295 + 4 sets of chain. I need to get fast again. I got slow over the past 2-3 years.
3. Low Box Squat - 5 x 5 @ 245 + 4 sets of chain. Same as above, I want to build strength at the bottom of the movement. I used chain here mostly because I just got the chain and I wanted to.
4. Kettlebell Swings - 3 x 15 @ 45 pounds
I was intending to do some box jumps at the end but by now I was pretty fried and decided it wasn't worth it. Added in some hanging leg raises and called it a day. Good start.
