Im taking a month to back off from normal training and focus on form. Im doing all sets with 5 second negative and a pause at the bottom.
squat:
135 * 8
165 * 6
185 * 5
225 * 5 * 4
185 * 10
rdl:
225 * 8 * 3
back extension holding 45 plate: two sets of 15.
That's great to do. I have a friend who competes in Powerlifting, who trains like that all year round.
He uses weights 50-70% (tops) of his max. Practices form, sits in the hole w/ his squats, etc.
He will then pick a yearly meet (or 2) and do his 12 week progression and work up to max's at that point.
Always fresh, always hits a meet PR (even if its a few lbs) and never injured.
That said, he's not into bodybuilding (at all) so he doesn't really look like he trains. (Thinnish, but in shape).
He just has fun doing it his way, to fit his goals...
