Prep for this meet is going to be structured pretty similarly to the last two preps I've done, as I've had great success with it. I squat and deadlift heavy every other week, or twice per month. In Week 1, I'll squat heavy and do speed pulls, and in week 2, I'll deadlift heavy and do speed squats. My coach and I have found that this alternating schedule keeps me fresh for both the squat and the deadlift, and allows me to train both at maximal intensity while still being able to recover and stay healthy. For the bench press, I have 1 week of heavy singles and Catapult / Slingshot work, and the next week will be more of an RE session where I'll work up to a 1 x AMRAP set with a lighter weight and do some lighter volume with the Catapult / Slingshot. The remaining two days of my training week are a bodybuilding / accessory only type day, and a speed bench day. These are both performed weekly without much deviation, other than dropping the volume once I get closer to the meet. Here's how last week went down.

5/30 - Heavy Squat / Speed DL

Warmup:

Body Tempering w/ 90 lb Pitbull Log - Quads, IT Band, Groin
Wall Squat Breathing Drill
Lat Hang Breathing Drill
Half Kneeling Quad Inhibition
Static hip stretches

Duffalo Bar Squats (belt + sleeves)
547 6x3
Bar speed felt pretty great on these. Hips still holding up nicely with the wider stance.
547 1x8

Speed Deadlifts
470 10x2, 60 second timed rest periods

Close Stance Paused SSB Squats (3 count pause, beltless)
445 3x8
These freakin' broke me. Not pleasant after the load of squat and deadlift volume prior to this.

Hanging Leg Raises
5x15

6/1 - Heavy Bench

Warmup:
T spine mobility drills on the foam roller
Band snatches, pullaparts, internal rotations 3x10

Bench Press
365x1
405x1
440x1
Pretty damn pleased with how this moved. After not touching much over 365 on the bench this offseason, I was a bit shocked to see 440 being called for in week 1 of the program. I was 5 weeks out from the Arnold the last time that I took 440+ in training. However, this moved nearly as fast as it did back then. Looks like the hypertrophy focus of my offseason didn't take away from my strength development too much.

Bench Press w/ Black Metal Catapult
465x2
465x2
475x2
485x2

Football Bar Incline Press (wide grip handles)
255 4x6

Rope Pushdowns
4 sets 25 reps, slow negatives

6/3 - Accessory Day

Reverse Grip Lat Pulldowns
5x15

Seated DB Front Raises (palms up)
5x15

Seated DB 1 1/2 Side Laterals
5x10
- A 1 1/2 lateral = raise the dumbbell halfway up, hold for 1 second, lower the dumbbell back down to the start position, and quickly explode back up to the top of a full range of motion. That = 1 rep. I get a fantastic pump from these.

Rear DB Laterals (head on bench) superset w/ Band Pullaparts
4x10 on laterals, superset w/ mini band x failure

TRX Face Pulls
100 reps in as few sets as possible, think I finished in 4 sets

GHR's
5x10 with bands. Worked up to a light band for the top set

6/4 - Speed Bench

Speed Bench Press
325 10x2, 60 second timed rest periods, no pauses off chest

Close Grip Football Bar Floor Press
5x3, worked up to 315 on my final set

Swiss Bar Standing Military Press
185 4x8
Haven't done standing militaries in forever, as they generally bother my back. All the corrective work I've been doing must be paying off because these felt great. Kept the weight light to start.

Incline DB Tate Presses superset w/ DB Hammer Curls
4x10-12 reps

Everything's feeling great to start this prep off. Looking forward to what lies ahead!