I've been doing lots of thinking about my training since the competition. I found that I don't give myself enough credit when it comes to my strength and the weight I lift. Unless I'm getting ready for a competition and working with percentages I never lift to my potential. Today was a sample of the evolution of my future training.
Warm Up - 10 minutes Ellipse.
Squats (no belt) - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps.
Bench Squats (18 inch bench) - 315lbs/6 reps, 315lbs/6 reps, 315lbs/8 reps.
Bench Press (in rack) - 135lbs/12 reps, 215lbs/12 reps, 275lbs/4 reps, 275lbs/5 reps, 275lbs/6 reps.
*Giant Set repeat 3 times*
Sit ups - 10 reps.
Weighted Machine Crunches - 10 reps.
The work out didn't take very long but I'm much happier with my numbers.