My training routine/plan is a combination of methods that I've found work well for me.
I use an 8 day training 'week' or microcycle, with three or four microcycles making up a mesocycle. I plan to compete one or two times per year, but at this level, competitions are often not planned more than two months in advance. Because of that, my macrocycles are a bit undefined in length. Generally there will be two to four mesocycles in a macrocycle, depending on how far out I think I am and what my current focus is.
In general, mesocycles will be focused on hypertrophy, strength, or peaking. However, I have a conjugate/concurrent mindset, so there are elements of hypertrophy, speed strength, and strength speed in each microcycle.
Hypertrophy - 3x8 for three weeks, starting with 65% of my training max, adding five pounds each week. Whenever this cycle repeats, I add five pounds to the previous cycle starting weight, or adjust for a new training max. On the third week, I add a 4th set of AMRAP to set a new training max, if appropriate.
Strength - 3x5 starting with 75% of my TM, or 3x3 with 85% of my TM for three weeks, adding five pounds each week. Again, as I move through cycles, the first week increases five pounds, or I adjust for a new TM. Typically this is a 6 week mesocycle, three weeks of fives, three weeks of threes, followed by a deload week heading into a new mesocycle. On the third and sixth week, I add a fourth set of AMRAP to reset my TM if appropriate
Peaking - 3x1 with 95% of my TM for three weeks, adding five pounds each week. These weeks I'll use gear and wraps. Again, I may add a fourth set of AMRAP to reset a TM, or may increase weight to set new TM records.
Day 1 -
Squat (see above for programming)
Pit Shark or Leg Press
Hamstrings (RDL, Curls, GHR)
Low back
Abs
20-30 minutes easy conditioning (120-130HR)
Day 2 - LSS (walking, usually)
Day 3 -
Bench Press (See above for programming)
DB Bench Press
Pullups or pulldowns
Rear delts/Upper Back
Triceps
20-30 minutes easy conditioning
Day 4 - LSS (walking) then loaded carries
Day 5
Squat 8-10x2 (three week waves, 65%, 70%, 75%, accommodating resistance)
Deadlift (see above programming)
Hamstrings
Low Back
Abs
20-30 minutes easy conditioning
Day 6 - LSS (walking)
Day 7
Bench Press 8x3 (65%, accommodating resistance)
4-Boards, JM Presses, Pin presses
Rows
Shoulders
Triceps/Biceps
Day 8 - LSS or off
