Training - Plan for the next few weeks

I think my choice of exercises for the last round was not optimal, as the setup that I based my first round on was not quite the same as this setup. The overall program hammered the hell out of my shoulders (monday was hard, but the far too low work on the thursday - foam presses and stuff - also knocked the shoulders extremely hard), which lead to the consistent pain and overall torture! So my next round will be focussed on bottom end, and then top end

My main raw bench will be Pinkies on ring - short pause
My Raw assisstance will be Medium grip Incline press
and the shoulders will be Db press or something like that.

The main lockout movement will be reverse purple bands
Lockout assisstance will be 2board if I can find my boards! or maybe a pin press
and then a lying extension for triceps


I will use similar RPE ranges that I had with the first round, but with this time I will give the first movement priority with loading, then the second movement will be based off feel, but pretty much focussing on the lower end of the RPE range. The 'easier' third movement will be done as is on the day.

My goal competition is at the end of Novmber so that gives me a few 'cycles' to beable to play through the thing a few times. Then its just a matter of doing the hard yards and trying to keep travel to a minimum so I can train as required heading into the meet.

I will be competiting raw (belt + wrist wraps basically maybe not even belt) and i am not overly focussing on squat/deadlift, but I am training that with 2weeks on, 1 week off type of setup.

Squats will be mostly to a box, and 'oly' style setup to really hammer the deadlift muscles yo. Deadlifts will be predominantly a sumo pull setup, as that offers the least pain on my spine.

Bodyweight needs to come back to sub 242 for the meet, and the basic aim is >600kg total