Squat 350lbs 3x5
Bench 230lbs 3x5
Pullups Bodyweight 9/7/6
This one felt ok. My left lower back feels slightly weird. Gonna give it lots of foam rolling and hope it goes away.
I'm going to do a powerlifting meet in San Jose on October 6 which means I have to make some decisions. First, I have to figure out what weight class I'm going to be in. I weigh about 194 right now, and so I can either go for the 183(!!) class or the 198 class. I'm definitely leaning towards the 183 class because I've been meaning to diet down to a more reasonable BF%. I think I'm hovering around at least 15-18%, and I want it to be closer to 10-12. If I diet down to 183 while maintaining muscle (unlikely) then I'll be right around my target.
In terms of meet preparation, I'm staying on my modified SS thing until I get back to a 365 3x5 squat, then I'll probably get on a meet prep/tapering program which seems to typically have two phases. The first phase involves fairly low intensity but very high volume (5-8 sets of 5), and the second phase tends to be heavy triples and singles. We'll see how it goes!
My goal is to have an 1100lb total @ 183. Hopefully this breaks down to something like 420/260/420 ish. I might be overestimating my bench though, since in competition the rep has to be paused at the bottom. Most people report about a ~20lb difference between their touch and go and paused benches.
Nice dude! Raw meet? The idea has crossed my mind.
ReplyDeleteDude sick. Pumped to see how the preps and competition goes. Is it worth practicing the pause benches leading up to Oct?
ReplyDelete@reechee Raw meet! You should definitely go for it. That crazy deadlift should put you near a 1000 total which would be a pretty legit total for your weight class.
ReplyDelete@JC yeah I'm pretty stoked! I'm definitely going to start benching paused (at least for the first rep of each set).