I am a powerlifter and my best total is 1475 pounds. I like this place so I am going to start my own journey here.
My next meet will be on the 4th of march 2017. I am 5'10'' and currently weigh 205 pounds. I would love to hit a 1545 pound total in the 205 class or a 1620 pound total in the 231 class which would qualify me for my country's powerlifting national squad.
I try to keep my training simple - last week I did the following:
Monday:
Bench paused: 315pounds x5,5,5,5,5 (slowly coming back from an injury)
Floor Press: 300 pounds x6,6,6,6
DB Bench: 90 pounds x12,12,12,12
Chins + 45 pounds: 10,10,10,10
Curls
Tuesday:
Squat: 440 pounds x5,5,5,5,5
High bar pause squat: 355 pounds x6,6,6,6
Leg Press: 10,10,10,10
Calves
Abs
Thursday:
Bench paused: 320 pounds x5,5,5,5,5
Overhead Press: 185 pounds x 6,6,6,6
Dips: +90 pounds x 10,10,10,10
Rows x10,10,10,10
Pushdowns
Friday:
Sumo Deadlift: 515 pounds x5,5,5,5,5
Front Squat: 320 pounds x6,6,6,6
Leg Curls: 15,15,15,15
Abs