Squat
350x6x3
Chins
47.5x8
37.5x8
Cable rows
Curls
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Squat
350x6x3
Chins
47.5x8
37.5x8
Cable rows
Curls
I found a powerlifting meet USpa right here in Beaumont that I’m going to do next year and I’m pretty excited for. I’ve never competed in a strength sport so it will be an experience and right here in my backyard.
I’ll probably lift in the 198s in May 2020.
Plan is to keep doing Andy’s 5/3/1 or rather 6/4/2 variant until the hot months are over than I will probably switch to a Texas method or something a little more intensive to prep for it.
Juggernauts program is great but I don’t know if I can commit to training 5 days a week but maybe I can make it work.
I’ve always had good progress with the Russian version of the pyramid model as well and that’s 4 days a week.
I’ll mull it over.
Unless they come back to Beaumont this will probably be the only powerlifting meet I ever do but I’d like to do at least once.
Bench
245x6x3
Light press
145x3x5
Incline/decline dB bench combo 2xamrap both exercises
Chin ladder
Light squat
315x3x5
Deadlift
425x6x3
Felt light headed after this so I skipped shrugs and will probably do rdls on heavy squat day
Chin ladder tonight
press
170x4x3
close grip bench
210x8,6,6
tricep press downs and oh trice extensions 2x10-12
abs/chin ladder
wasn't light headed today I've been eating more and sleeping a ton and I believe its helped....bodyweight is up three pounds over last two weeks
Squat
370x4x3
Chins
50x8
40x7
Bb curls
2x10-12
Machine rows
2x10-12
Bench
260x4x3
Light press
145x3x5
DB incline/decline combo 4 total sets amrap
20 minutes liss on bike
Squat light
315x3x5
Deadlift
455x4x3
Abs
Chin ladder
Press
180x2x3(extra rep on last set was too easy)
Close grip bench
215x8,7,8
Tricep pressdowns
2x8-10
Oh tricep extensions
2x10-12 each arm
Liss 20 minutes bike
Squat
400x2x3
Chin-ups
52.5x7
42.5x7
Cable rows
2x10-12
Curls
3x10-12
CAble crunches
2x10-12