So I’m starting my prep for my first powerlifting meet coming up in January. Not sure what to expect but will learn a lot over the next few months. Current PRs are Squat - 185kg, Bench - 135kg, and Deadlift - 215kg . At the moment I’m fluctuating around 88-92kg bodyweight, intending to enter the 90kg class.

Mon 26th Sept

Squat - 117.5 x 3, 132.5 x 3, 150 x 6

Squat (speed work) @100kg x 3 x 10

Military Press - 52.5 x 3, 60 x 3, 67 x 6, 45 x 10 x 3

Trap Bar deadlift - (ramping 3s, no grinding reps) 97 x 3, 117 x 3, 137 x 3, 147 x 3, 157 x 3, 167 x 3

Glute-Ham Raise - 10 (pad to far away from footplate), 7, 7, 7

Decline sit up (holding barbell above head) - 10kg x 10,10,10,10

chin ups - 7, 5, 5, 5