Thanks everyone - I'm amazed at how supportive and useful all the replies have been here - better than any other lifting forum I've used before.
At present I am dropping body fat and training hard. I will do this for another 4 weeks.
Then I will be 12 weeks out from competition and I will up calories and do a programme similar to this (as long as my coach likes it)...
Tuesday - Main Bench Day
Bench Press (5/3/1 cycle)
2 row movements
Tricep Push down or variation
Thursday - Main Deadlift Day
Deadlift (5/3/1 cycle)
Bench Press - light, 5 sets of 3 reps or similar, working on speed and form
Assisted GHR (I usually push myself up a bit as I can't do a full one yet)
1 rowing movement
Saturday - Main Squat Day
Squat (5/3/1 cycle)
Bench Press - either close grip/spoto press/ or just light reps as above
Sunday - Bodybuilding / Extra body parts
Incline DB Chest Press
I also usually do a lot of core work these days, often one exercise at the end of each lifting session.
Not sure if that's too much work but I have a few weeks left to plan ahead so it's just a starting point.
Monday I usually do HIIT sprinting outside at a nearby astroturf
Wednesday I like to go swimming
Friday I have a complete rest day