Yeah, thats why I enjoy USPA. I got all my stuff to be usable in both feds (except my Titan Yellow Jackets), and I bench with heels down for for both USPA/USAPL interoperability, but I enjoy USPA more.
24 hour weigh in, deadlift bar, approved gear isnt as uptight - you can basically wear whatever singlet it seems.
Hey man, what program are you doing right now?
Doing programming from my coach
Currently:
Sumo Deadlift at 2x6, followed by Tempo Squat 3x2 and RDL at 3x8
Squat 4x6, followed by Pause Conventional deadlift at 3x2, and split squats/belt squat
Two days of bench:
One with long pause 2x3 with 3-4 second pause, then 4x7 touch and go
Other bench day is more of an allout upperbody day with 3x5 Duffalo, Bent Over Row, DB Press, and Seal Row.
Might go more bodybuilder-ish stuff after this next meet and then spend the whole summer on working Daily Maxes
Been a while since I updated. Finally out of a big volume block.
Deloaded last week now touching heavier stuff.
3x6 Pause Bench at 205, 205, 215
3x4 Transformer Bar in Front Squat setting at 225, 245, 245
3x6 DB Press at 75s
3x8 French Press with swiss bar - 45lbs
3x10 Elite FTS Grenade Ball Tricep Pushdown
Finally getting to wrap my knees. Im going to try the stiffer knee wraps I have and go for some heavy pin squats after sumo. Thankfully coach got me doing singles after volume so I can work on my hook grip a lil.
This’ll be me in a month and a bit. Tired as fuck of volume and keen to get into wraps and heavy lifting
Week 1 of the official meet prep is feeling great
4 Day Splt
Day 1
Comp Bench 3x6 at 205, 215, 215. Felt mad easy
Transformer Bar at Front Squat Setting. 3x4 at 225, 245, 245
And boring accessory stuff
Day 2
Sumo deadlift 3x5 at 325, 325, and 335. Felt easy.
Meant to do a backloaded single at 345, but did 335 again.
Wrapped up for Pin Squats at Parralel for 2x3 at 365. Had a friend wrap me and he wrapped me way too tight
Day 3
Long Pause Bench (3-4 secs) 6x1 at 225, 230, 230, 235, 240, 240. Really planning for that contingency when a judge gives me that delayed command
Comp Bench 3x4 at 190, 195, 205 - way easier than planned so I’ll prolly play around high end of the range next week
AMRAP Close bench at 195 for 2x12. Shooting for the same rep range next week with 200-205
Day 4
Squat with wraps was super fun. 3x5 at 315, 320, 335. Bar path is kinda whack for now.
Backloaded single of 345 - top range in the program was 340 but I was feelin myself.
Sumo block pulls 2x2 at 365 and 385. Might shoot for 405 next week.
Overall, its really fun so far. Some nights I’m in the gym way too long though. These sessions, especially when I’m pre-rolling, wrapping, squatting, resting, etc take forever, so do the sessions with 6x1 Bench singles.
Logisitcis of wraps have been a pain. I have one stiff pair and one really light pair - my hands keep slippin on the stiff pair, so I got a pair of inzer grippers. Tried these from another coach at my gym, but his were 3m so I had to get my own 2.5m. And there are a few sessions this meet prep where I won’t have access to a wrap roller, so I think these grippers will be good.
Sumos feeling good. Had a post where I questioned it at first, but Fridays Sumo and todays Block Pull felt great. I was having trouble around this weight range during last meet prep on conventional for block pulls, and sumo felt effortless at 385. I probably had 405 in me today.
Nothing new on Bench, but this long pause training is good and I think it’s getting me more beefy!
My own profile is private, but here’s today’s squat on their IG:
https://www.instagram.com/p/Bu5mIH9g-mU/
Dat asssss though
Past week:
Comp Bench 3x6 at 210, 215, 215 - missed 2 reps on the last set
Transformer Bar on Front Squat setting 3x4 at 250, 260, 260
DB press 3x6 at 85 for a weight/rep/volume PR
French press 3x8 with 45lb swiss bar
EliteFTS Grenade Ball Tricep Ext 3x10 at 35, 45, 35
Sumo 3x5 at 335, 345, 345, single at 350
Stance feeling a little weird. This session felt like wide conventional.
Wrapped Pin Squat 2x2 at 370, 380. Felt great man.
Long Pause Bench 6x1 at 235, 240, 240, 245, 250, 250
Feeling good and coming close to my opener from last meet on this
Comp bench 3x4 at 205, 215, 215
Close Grip AMRAP at 205 for 10, and 11. Could have got more but somebody walked in front of my camera and I got mad.
BB Row 3x5 at 225, 240, 240
Then boring ass lat pulldowns
Closed off the training week in Squats in wraps:
3x5 at 325, 335, 340, then an easy single at 365. Moving well and felt like RPE 7 on the ascent, maybe RPE 8 on descent.
Sumo block pulls 2x2 at 385, 405 and was easy. Got in a better position but ouch my grundle.
Just came off a deload.
Hit some good PRs so far:
275 long pause bench, up from my 270 in comp
405x3 in Pin Squat, and 405x1 for a plain ol Squat (in wraps), up 3 lbs from my meet PR of 402 in sleeves. This was like RPE 7
Deadlift was tricky since I swapped out of Sumo (for now) and went conventional. Highest deadlift for now 365 and 405x2 blockpull.
Peaking well into this meet.
Some big PRs already - 435 Pin Squat, 255x3 Rep PR on pause Bench, 315+ 100lbs band tension for deadlift
Peak week coming nice. One more day left before deload.
Put in a lot more volume this prep and didn’t hit triples till recently
265x2 on Bench - coming close to my 270 third attempt
405x2 deadlift today. Third attempt was 429
Pin Squat was 440x1 then 390x2. 440x1 is the PR, and I ended last meet prep doing 380x2 (in sleeves tho)
Squat and Banded DL coming up to close the peak
Not sure what openers are going to be, so glad the coach will help
WOrked up to 420x2 for a Squat PR
Banded DLs to 340x2+ 100lbs band tension
Wasnt as involved in my training log this meet prep as last one.
Had my meet this past weekend and it felt great
425 squat PR, missed 440 because of downward movement
281 bench PR felt smooth as hell, easiest third attempt the announcer seen he said - I want to go even heavier so bad
Planned to cap off deadlifts at 429, but decided to amp up to 435 last minute. Got one red light because of soft lockout, but two white lights for a good lift.
Still debating on my next meet, so we’ll see.
Videos from my meet on the first slide (didnt get vids from the last meet whoops)
https://www.instagram.com/p/BxtsVEpg1cW/