1-6/10/17 (final week before competition)

Final week before competing on either 11/11/17

3 week

Deadlift:
DL - Up to 185 kg x 4
Power clean - 72.5 kg x 3
Pistols - 1 x 10, 2 x 9
Pushup plank with alternating elbow touches, 10 kg on back - 1 x 22, 2 x 20

Bench:
BP - Up to 100 kg x 5
TRX inverted rows - 2 x 10, 3 x 9
Standing DB Press - 2 x 10, 3 x 9

Squat:
Squat - Up to 125 kg x 7
SLDL - 1 x 15, 2 x 14 with 20 kg
Side plank with 5 kg external rotations - 3 x 15

Military Press:
MP - Up to 62.5 kg x 5
Pullups - 5 x 6, 5 x 5
Pushups with 10 kg plate on butt - 2 x 11, 1 x 10

Hopefully I do well enough competing in my first powerlifting meet. My targets are a squat of at least 155 kg, bench of 115 kg and deadlift of 215 kg.

23-30/10/17

Final cycle before competing on either 11 or 12/11/17

5 week

Deadlift:
DL - Up to 175 kg x 7
Power clean - 72.5 kg x 3
Pistols - 3 x 9
Pushup plank with alternating elbow touches, 10 kg on back - 2 x 20

Bench:
BP - Up to 95 kg x 7
TRX inverted rows - 1 x 10, 4 x 9
Standing DB Press - 1 x 10, 4 x 9

Squat:
Squat - Up to 125 kg x 7
SLDL - 3 x 14 with 20 kg
Side plank with 5 kg external rotations - 2 x 15, 1 x 14

Military Press:
MP - Up to 60 kg x 7
Pullups - 4 x 6, 6 x 5
Pushups with 10 kg plate on butt - 1 x 11, 2 x 10

2-9/10/17

Weight PR's for the deadlift and squat

5/3/1 week

Deadlift:
DL - Up to 195 kg x 2
Power clean - 70 kg x 3
Pistols - 2 x 9, 1 x 8
Pushup plank with alternating elbow touches - 2 x 32, 1 x 30

Bench:
BP - Up to 105 kg x 3
TRX inverted rows - 5 x 9
Standing DB Press - 5 x 9

Squat:
Squat - Up to 140 kg x 2
SLDL - 2 x 14, 1 x 13 with 20 kg
Side plank with 5 kg external rotations - 1 x 15, 2 x 14

Military Press:
MP - Up to 65 kg x 3
Pullups - 3 x 6, 7 x 5
Pushups with 10 kg plate on butt - 3 x 10