1-6/10/17 (final week before competition) / by Muhammad Amir Ayub

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.