Hit a rep PR today four days after my competition. 385x3 reps. I know I have 440x1 in the tank right now, but I don't want to make my usual mistake and try to go for it too soon. Going to work up in reps until I am sure I can hit 440 for at least two reps before I max out. My goal first is going to be 385x5, and 405x3-4 before I even think about going for 440.
Full work out:
Squat: 135x10, 225x5, 295x2, 335x2, 365x1, 385x3 (PR)
OHP: 45x10, 65x10, 85x10, 135x3,105x10x4 sets
Tricep pulldown: 105x10x5. One second pause at the bottom of each rep
Cable curls: 90x12x4
Lat pulldown: 135x10, 150x10, 165x10
Working slowly but surely on shoulders and upper back to repair a couple of inujuries I've had in the past in my right shoulder. PR OHP right now is 185, and I am slowly getting back up to heavy weights, but being smart and not pushing it too hard too fast. Same thing with lat pulldowns, just doing 3x10 every workout slowly but surely progressing to heavier weights. Maybe, just maybe one day I will be able to do a decent amount of wide grip pull ups.