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 4 Training
Earlier in the week I managed to strain a pec, not too bad, but enough to be frustrating and need to work around for a couple weeks. Usually on day 4 I am doing a secondary pressing day with a lot of incline movements. I still wanted to train something but lots of pressing was out of the question.
Arms bro.
Got it done in the garage since we were leaving for a meet in Detroit right after work.
1. Dumbbell Curls
2. EZ Bar Curls
3. Swiss Bar Hammer curls
4. 1/4 Dips
5. Rope Pressdowns
6. "Hover" Bench- reverse band bench setup to hover at the chest, meant as a movement to push blood into that angry pec without making it more angry.
All exercises down for 4-6 sets and 15-25 reps per set. This workout was mostly just for me to move around and not completely skip. I need the rest on pressing movements but still wanted some exercise.
The Meet
Cody was lifting in a USPA meet in the Detroit area. As usual it was a well ran event with good equipment, solid judging and moved efficiently. They had 60 lifters, started a couple minutes after 9 and we left before 4pm.
Cody had a really good day despite a couple tough bench calls. He squatted a 20+ pound PR and pulled a 44 pound PR, ending the day with a nice total.
Up next for him will be a fake bodybuilder off season. He is a big guy but really needs to add some muscle, especially on the upper body. Lots of volume in his future. I'm thinking he will have two off seasons before another meet, one that is more bodybuilding focused and the other to address:
Squat - weak out of the hole
Bench - weak right off the chest
Deadlift - Can't hold a good position
Overall, he should be very happy with his performance yesterday!
