Current Stats:
Bodyweight* - 165lbs
Squat - 325 Training, 331 Meet
Bench - 200 Training, 204 Meet
Dead - 355 Training, 369 Meet
Other ME PRs:
Floor Press: 185
Incline: 165
GM: 3x255 (kept hips high)
Training numbers were all done "Stupidly Raw" (no belt or wraps), meet Squat and Dead were both belted.
Schedule:
Wednesday - ME Lower (ME, Heavy Ham/Hip, "Light" Low Back, Ab/Oblique Work x2)
Friday - ME Upper (ME, Heavy Extension, Vertical Pull, R. Delt/Upper Back, Prehab)
Sunday - DE Lower (Band Squat, light Speed Pulls, Heavy PC, Grip, Ab Work x1)
Tuesday - DE Upper (Chain Bench, Press, Delt Work, Horizontal Pull, Prehab)
Current ME Rotations: 2 Weeks per movement
Upper: Pause Bench, Floor Press, 2-Board or Incline*
Lower: Squat, Close-Stance GM (triples), Deadlift
*I have two consistent guys who could spot&hold for 2-Board, and the incline benches at my gym suck ass, but I need to confirm that they're both willing and able to do it. Sad. Incline's what I've used in the past, and probably serves as something of a deload, so I'm not sure where I want to go here.
I haven't actually been waving my DE lifts, in favor of just sticking with weight I know I can move quickly, but I intend to start waving DE Box Squats as of this training cycle. Speed Pulls are done Light, and I've been led to believe that one doesn't usually wave the bench, at least at my level.
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