I'm currently training for the 2019 USPA Nationals in Columbus, Ohio. After dropping a couple weight classes, this meet will be second showing at 198 and real return to raw powerlifting after a couple years wearing gear.
Training - Day 3
Wednesday was a deadlift deload. After the prior week's training PR, it was much needed. My back was pretty fried and could use the rest. Being just a few weeks out, careful fatigue management will pay off.
Box Jumps - 8 x 1, into the bed of my truck
Deadlift - Singles to 405 x 1. Just focusing on technique and speed here.
Stiff leg deficits - 275 x 2 x 8. I always use a very small deficit, just a 2x10 plank under each foot. I really don't find any value in a bigger deficit than that, it changes the movement to something way different and its no longer a deadlift in my opinion. An inch or two of deficit changes the starting position but maintains most of the movement pattern.
Chair DL - 135 x 3 x 5
Banded Lat Pulldown - Orange light band, 3 x 15
Stir the Pots
Training - Day 4
Close Grip Incline - 245 x 6 x 3. Used a 1 board to limit range of motion just a little bit.
Pushups - 5 x 20. This is a little hard to explain, but I am very grateful to be able to do these. Losing weight and moving better has meant bodyweight stuff is way easier for me. At 260 pounds, things like pullups, pushups and dips made my shoulders scream. Stupid. Every grown man should be able to bang out a few of each of those. Glad I can do that now.
Bird Dog Rows - 80 x 3 x 8 per side
Band Pull Aparts - Monster mini band, one side a time, 4 x 20
Wall Walks - Rotor cuff work, 3 sets with a mini band
Bamboo Bench - 40 pounds hung with bands per side, 3 x 20
