Meet week
Monday: Squats
bar x 10 reps x 2 sets
40kg x 10 reps
60kg x 5 reps
70kg x 5 reps
80kg x 3 reps
(50%±) 85kg x 6 singles—> Nice and explosive
Black band good mornings: x 15 reps x 3 sets
Green band pull through’s: x 15 reps x 3 sets
Blue band ab crunches: x 15 reps x 3 sets each side
Tuesday: Bench
bar x 10 reps
60kg x 5 reps
70kg x 1 rep x 6 sets
Circuit:
Red band pressdown: 15 reps x 3 sets
Purple band pull aparts: 15 reps x 3 sets
Red band face pull: 15 reps x 3 sets
Superset:
Trx row: 15 reps x 3 sets
Push ups: 15 reps x 3 sets
Wednesday: Deadlift
60kg x 5 reps
100kg x 3 reps
120kg x 6 singles
SSB good morning:
40kg x 8 reps x 3 sets
Superset:
Back raises: 15 reps x 3 sets
Bodyweight reverse hyper: 15 reps x 3 sets
Hanging leg raises:
15 reps x 2 sets
Just got moving today, last training session before the meet, changed my deadlift stance and gip width slightly wider and felt really good so I’ll use it this weekend. So all in all works been done, going to throw in a mobility/recovery/soft tissue session on friday and then smash some face this saturday 
Saturday: MEET 100% Raw Powerlifting Federation
So competed in the 100% Raw South African nationals, was suprisingly not far off from the guys that got selected for the team in my age and weight categories, which gives me more fuel to keep training harder and put really, all my effort into powerlifitng more than what I have been doing. And thats good, most important thing about this meet is I learned a FUCK LOAD! I tried for all time PR’s and didnt get them but I could of… the difference was is that it came own to mental strength and experience which would of got my ass on the team.
Numbes:
Squat 160kg
Bench 135kg
Deadlift 215kg
Total: 510kg total
I went for 170kg squat and a 225kg deadlift, but just missed them.
The meet was so long and the veterens knew how to handle this, Im still a rookie so I mean its all learning but loved it! Had a great time and look forward to the next Raw meet in December.
So got a shirted bench meet on the 11 August and then the nationals based on that meet in October. So keen to get cracking tomorrow for August!
Congrats! Great work!!!