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.
Day 3 - Bench Training
1. Bench - 2 boards with 4 chains: 5 x 5 up to 300 straight weight. Left side is a little tight and needs some work, appointment with the chiro this week already scheduled to get it taken care of. I had been going once a month and I let it go a little longer since my last appointment. That was a mistake by a week or two.
2. Incline Press - 185 x 3 x 12
3. Close Grip Bench - Red shoulder saver, 5 x 5 up to 315
4. Rope press down: 50 x 4 x 20
5. Pushups - Bodyweight x 4 x 20
Day 4 - Secondary Upper Training
1. Machine Chest Press - 4 x 12
2. Machine Incline - 5 x 8
3. Close Grip Incline - Skipped, pec was irritated so I moved on.
4. French Press - 65 x 4 x 8
5. Tricep Extensions - 20 x 4 x 12 