Basically I've been doing the following training split:
Monday: lower body
focus here is on dynamic effort box squats and deadlift followed by supplementary exercises like GHRs, abdominal work and kettlebell work such as jerks and/or long cycle - nothing very specific though.
Tuesday: upper body
focus here is on maximal or heavy effort bench work followed by supplementary and accessory work like chins, lats, triceps, upper back, delts, biceps and kettlebell work such as swings or snatches.
Thursday: lower body
focus here is on maximal or heavy effort movements in the squat / deadlift / or good morning families followed by supplementary and accessory work as in Monday's workout. I usually hit reverse hypers on this day as well.
Friday: upper body
focus here is on dynamic effort bench press work followed by supplementary and accessory work as in Tuesday's workout.
Been sticking with this even though I am in Vegas all this week too, Luxor has a decent gym with a real squat rack so it makes it easy.
In addition I am back to regular taiji training at the Shaolin Institute, Shifu has been working on finishing the Chen Style long form with me in addition to bringing back my sword taiji work.
Nothing specific for training, just decompressing from the meet, focusing on general strength, and having fun. Once I get another meet in the crosshairs it'll change!
Stay Strong and Healthy,