First time going to any contest this big so I’m excited. I’m now 24 and in the open class, and a very average lifter, so it’s really just for fun and the invaluable learning experience. I’m usually around 255 so I will probably go 275 and try to lose some weight later, as I expect my weight to climb up a bit over the cycle.
In the off season I do alot more volume, typically 5x5 without any belt, wraps etc. For the next 12 weeks I am following a SQ/DL setup modeled after Rickey Dale Crain’s program and for bench a 12-week cycle developed by Brad Gillingham.
Squats-135x10 225x5 275x3 315x3 330x5x2 sets
Pause squats-280x5x2 sets
Bench-135x10 185x3 225x3 250x1 275x1 295**x1 265x5x3 sets
paused last rep of each set and singles
Floor press-135x5 185x5 225x3x2 sets
Bike- 20 min