Have been upping volume and intensity for the past weeks in preparation of an incoming meet. Have been working pretty well
For example, my squat session yesterday was:
Squats 1x5, 1x3, 1x2, 1x5
Paused squats 1x5,1x5,1x5
Safety Bar speed squats 10 sets of 2
2-5 exercises for Abs/biceps
Do the same thing 4x week, 2 days for bench,1 for squats and 1 for deads. I like it but rest and food must be high.