Long story short. Back in January, I started working with Mike Tuchscherer. I was a beginner and started with pretty low numbers: 215 SQ / 150 BP / 275 DL at around 150lb BW. I was supposed to compete in June, but got hurt and I had to withdraw from my first powerlifting competition. I still decided to test my numbers in the gym and got 275 SQ / 170 BP / 365 DL at around 160lb BW. Unfortunately, some personal issues arose in early June and I had to stop training entirely (felt unmotivated, burnt out, changed job, moved to another town, and still have to financially take care of my girlfriend). I joined a gym recently and let me just say that I'm pretty weak, and I lost a bunch of weight (now weighing 146 lbs). It's time to have fun again (although I can't train with Mike yet), to gain some weight, and to lift heavier weight.
Here's what I've been doing so far:
Snatch grip RDL
Dumbbell reverse fly
20 minutes light cardio @ 120-130 bpm
Front plank and side plank
2 sets of 30 seconds each
As you can see, those are some very light weights. I have to work up slowly to heavier weights, as my work capacity is also pretty low now.