My last competition was XPC Finals at the Arnold Classic in March. I'm currently adapting my training to some hip joint problems and plan on competing in a raw meet in the Fall.  am currently using a linear waved setup - using Jim Wendler's 5/3/1 percentages for my main lifts, and programming my supplemental and assistance work into 4 week blocks based on what I've found to work well as I've been developing my training for myself and for my clients.
 Yesterday's bench day went well, I did pause bench and my last set of 1 or more I got 7 reps, which is perfect, because I wanted to start this training cycle off with low training maxes. I did notice that during the pause my right side was dropping unevenly, so that's something I'll need to work on. 
Warm Up (about 10 mins):

*500 meters on rower

*PRI Breathing Drill - 2 sets of 5 breaths

*ShouldeRok Swings - 2 sets of 15 swings per side

*Dynamic Warm-Up - Toe touches to leg swings, lunge to hip flexor stretch, and spiderman hip stretch.

Strength Work:

A* Chin-Ups - 3x8

A2* Med Ball Throws - 3x6

B. Bench Press - 3rd week of 5/3/1 percentages (5/3/1 week)

[youtube=https://www.youtube.com/watch?v=itIEIXTpujo]

225x5

255x3

285x7

C1. Down Sets of Bench (long pause) - 3x6

C2. Chin-Ups - 3x10

D. One-Arm Dumbbell Rows - 3x20 w/ 100 lb dumbbells

E. Shoulder Side Raises - 3x15

F1. Tricep Pushdowns - 3x20

F2. Dumbbell Curls - 3x10