I recently lifted in the 2019 USPA National Championships where I totaled 1769 in wraps at 198 via a 655 squat, 451 bench and 661 deadlift. I'll be lifting at an APF meet in Chicago this December to wrap up the year. 

This training cycle I will be alternating my bench weeks, with one week being a competition style bench and the other being a dumbbell movement. I've found this to be helpful in keep me healthy. The dumbbell weeks are a little lower intensity and higher volume. Not a deload, but I do pull it back some and give myself a chance to heal from the harder barbell weeks.

1. Dumbbell Press - 7x5, 95 pound dumbbell and green band. I want the volume high, but want to keep the reps per set low. As a fatigue at the end of a set I tend to lose position, putting me at greater risk of injury. Doing more sets prevents that some.

2. Close Grip Bench - 2 board, 275 + green bands, 4x8

3. Incline Dumbbell - 70 x 2 x 20

4. Swiss Bar Tricep Extension - 95 x 4 x 8

5. Rope Pressdown - 75 x 5 x 12

6. Banded Hammer Curl - Green x 5 x 20

Upper body feels pretty healthy, hopeful that things stay that way!

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