Training and modifying...

Squats with doubled over monster mini bands
315 x 1, 365 x 1, 405 x 1, 315 x 2

Bench - competition grip
225 x 2, 275 x 1, 225 x 5

24kg KB one arm swings x 100

I was feeling pretty off when I started and actually had a miss at 405 on the squat and a near miss at 275 on the bench - gulped a 4 oz cranberry juice and then hit them both clean and smooth - Lesson here is that I will be modifying the IF to include protein shakes at intervals - especially on squat/heavy days. Or I will be going 2 days IF one day "regular" or something along those lines.

I am figuring the band tension to be 160 at the top (due to the fact that I have to put 25# plates on the 85# dumbells to keep them from floating up) - so 405+band tension is a nice overload to coast into the meet next week.