I've been doing raw work since the break I took after my December meet. My focus has also been on helping my training partners Jess(also my GF), JP and Janis. They all have meets coming up in the next couple of months. For myself, I'm working my raw strength back up and reconditioning my nervous system to keep stable under tension.
Saturday - lower
box squats with buffalo bar - box set 1" above parallel
worked up to 600 for a single
dimel deadlifts with fat gripz
225 for 5 sets of 5 reps
hanging leg raises
2 sets of 15
Sunday - upper
bench press
worked up to 315 for 2 doubles
dumbbell rows
100's for 3 sets of 8 reps
dumbbell press
50's for 50 reps
chins
2 sets of 5 reps
added mini band for 2 sets of 3 reps
standing military press with angle bar
95 for 3 sets of 15 reps
I've been feeling good and the motivation to get stronger is coming back.