I’m trying to start back up into powerlifting after 5 years off. Trying to find a good routine that i can do in my off time, i dont get much time off, extremely early morning and somewhat late nights. I need to still be able to run and have decent cardio for pt tests but would like to be competitive at local meets and such.
Bw:220 and a bit chunky (198 is easily doable)
Squat: 405 raw
Bench: 245 raw
Dead: 405 raw