..One of the great benefits of keeping a training log over the long run, is that you can sit down and take look at trends from training over a matter of years. Now that I've finished the job search/moving, I've been ready to refocus training and start getting more specific in preparation to compete again later this year.
I looked at the training cycles leading up to the past several meets I did, and evaluated what worked, what didn't, and WHY I thought each was the case.
My plan moving forward is to do the following (with changes operating in 4-week waves). After a period of time, OHP will transition to a bench movement for controlled speed work:
Day 1:
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Primary: Overhead Press
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Supplementary: High-Rep Wide Grip Bench Press
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Assistance Work: Lat Work, Triceps, Biceps
Day 2:
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Primary: Squat
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Supplementary: Pause Squats
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Assistance Work: Mid-Back, Hamstrings
Day 3:
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Primary: Bench Press
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Supplementary: Close Grip Bench Press
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Assistance Work: Lat Work/Mid-Back Work, Triceps, Biceps
Day 4:
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Primary: Deadlift
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Speed Work
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% AMRAP Set
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Supplemental: Box Squats in Briefs (rotate specialty bars)
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Assistance Work: High-Rep Reverse Hypers
..I'll provide more info on what exactly I'm doing for the reps/sets/%s of each movement over the coming weeks..