Thanks guys I appreciate it! I feel at home here already !
SO... today was my first day back in the gym since the meet. I'm currently 19 weeks out from my next one and I generally don't start meet prep until 16 weeks because I do I longgggg prep kinda lol. I do a mix of volume to heavy. I start out light with no less than 75 barbell lifts plus assistance per workout and then it gradually tapers down into heavier weight, less reps , and more specific exercises that work on whatever needs it most. But , for the next 3 weeks im just gonna take the time to re-adjust to some volume and go pretty light. I started back on a diet today just to stay healthy and not gain too much out of range from 123 . I weighed myself today and I was 124 without shoes which is lighter than I thought I would be honestly. Anyway, this is what I did for today.....
monster mini push-downs - 3x10
monster mini pull aparts - 3x10
push-ups - 3x10 , did them supppper slow
3 sec pause bench - 95 - 8x3 (working on being explosive also)
1 board - 95 - 5x5 (more explosion lol)
close-grip 3 sec pauses - 75 - 3x8
rear delt db raises - 3x15
db flys - 3x15 super slow
pendlay rows - 3x10
bicep hammer curls - super slow - 3x20
Abs - mini band sit ups - 2x10 - micro movements 1x20
ghr sit ups with 10lb medicine ball behind my head - 3x20
Pretty much I'll be doing this workout for the next 3 weeks except adding more reps to everything instead of weight until i'm 16 weeks out. Honestly it doesn't look that hard but by the end you really are feeling it! Feel free to ask questions, I love talking about this stuff!