Frank (2/1): Deload

Squat: 5x45, 5x135, 5x185, 5x225, 5x275, 5x325
Deadlift: 5x135, 5x225, 5x315, 5x365, 5x405
Yes: 2x10 @ 100
No: 2x10 @ 100
Ab Rollout: 2x5

The next training cycle will just take me up to the March 10 meet. There are only four weeks to train, not including this one or the deload week prior to the actual competition. I will likely do three weeks of volume and one of intensity. My goal will simply be to not get weaker. If I manage to maintain my lifts and hit them all in one day, I will total 1400+, which would put me at Elite at 181. The plan will be something like this:

Sunday: Squat, Deadlift Assistance (Deficit or Reverse Bands), GHR, Other Assistance, Abs
Monday: Press, Reverse Band Bench, Vertical Pull, Triceps Assistance
Wednesday: Deadlift, Squat Assistance (Pause Squats, most likely), Other Assistance, Abs
Friday: Bench, Incline Bench, Horizontal Pull, Chest/Shoulder Assistance