So I've been using an upper/lower body split working twice a week, but I plan on going to a more standard CP routine to focus on some key weaknesses in preparation for my October meet. My weaknesses are as follows: Squat: Weak out of the hole Bench: Weak about 3-4 inches off the chest Dead: Weak off the floor Since I'm still pretty weak I'm going to leave a lot of rep work for pressing and squatting but plan on addressing weaknesses as follows: Squatting: Low box squats, "core" work, more unilateral squatting for brute leg strength, and hamstring pounding. Benching: I haven't been doing speed work, so I'm going back to that; 2 and 3 board pressing on max days, DB pressing for 8-10 after speed work to help my raw bench. Deadlift: Speed pulls, a lot of them; pulling with my feet elevated on mats, and more hamstring pounding. So a weeks example would look like: Sun- Speed Bench Flat Bench-8x3 with 50-60% of 1RM DB pressing-3x8-12 Tricep Extensions- 3x12-15 Horizontal Row- 4x6-8 Delt/ Upper Back work- High rep range Maybe some bi's, maybe. Mon- Max Squat Low box squats to 3RM Speed Pulls- 10x2 Pull Throughs- 3x8-10 1-2 ab exercises for high reps Grip work Wed- Max Bench 2,3 board presses for 3RM 5,6 board presses to 3RM or 6-8 reps with close grip for tri work (metal militia style) Horizontal Rowing- 3x8 Delt/ Upper Back work- High rep range Bi's again, maybe. Fri- DE Squat Speed squats- 8x3 with 50-60% DL with snatch grip or with feet elevated for reps 45 degree back raises-3x12 1-2 ab exercises, heavy for low reps grip/upper back work I'm also going to go back to using good mornings to help with my SQ/DL. Christophers, what are your thought's on the rep ranges for tri work and how they go with speed vs. max days. Should I swap them? I tried to keep the rep day and max days similar. Let me know what you guys think, or if you have any other ideas for addressing these weaknesses.