So I’m weak. I just competed last weekend in my first full meet in over a year. I moved up to the 220 class (weighed 213) because I’m fat. I hit 7 of 9 lifts and actually did better in deadlift than I anticipated but it still wasn’t great. Ended the day with 475 squat (missed 510), 300 bench (missed 310) and 575 deadlift for a 1350 total.
started back today lifting lighter and going more for rep endurance.
Giant Set (all 3 lifts then 1-2 min rest between rounds):
1) Squat - 275 for 5 sets of 8
2) Back Extensio - 5 sets of 10
3) Med Ball Russian Twists - 5 sets of 20 at 20 lbs.
All lifts were beltless and just in knee sleeves.