It's been a while. Part 4

July 26
Weight:187.2
Bench
Bx5
95x6
135x8
155x8,x6
135x7
Wide Grip
135x6x1,x4
Close Grip
135x4,x8 w/sa
Dumbbell Seated Overhead Press
35x5
45x5x4
Front Raise
10x8x2
15x8x2
External Rotations
Bands x10x2
Face Pulls
60x10
70x10
80x10
Lying Dumbbell Extensions
4kg x10, 8kg x10x3

July 26
Weight:187.2
Bench
Bx5
95x6
135x8
155x8,x6
135x7
Wide Grip
135x6x1,x4
Close Grip
135x4,x8 w/sa
Dumbbell Seated Overhead Press
35x5
45x5x4
Front Raise
10x8x2
15x8x2
External Rotations
Bands x10x2
Face Pulls
60x10
70x10
80x10
Lying Dumbbell Extensions
4kg x10, 8kg x10x3 

It's been a while. Part 3

July 18
Squat
Bx8
135x8
225x8,x6
315x1B
225x8
Deadlift
110x8x2
Curls
25x12x2
Chins
Started doing these and a click in my shoulder.
Seated Row
120x10x2

July 22
Weight: 188
Bench
Bx8
135x8
185x1
135x8
155x8
165x5
Wide Grip
135x6x3
Close Grip
135x5,x1
Front Raise
10x8x2
15x8x2
Dumbbell Seated Overhead Press
25x8
35x8x2
45x8
Side Raise
10x8
15x8
12.5x8
Pushdown
50x10
70x10x2

July 24
Weight:187.8
Deadlift
70x6
110x6
150x6Bx4
Squat
135x5
185x3
225x2
315x1B
185x8x4
Seated Ham Curl
25x8x3
Leg Extension
135x10x2
Leg Curl
120x6

It's been a while. Part 2

Currently, here's the training I'm looking at
Day 1

Bench (heavy) warm up, then 4 sets x 8 reps
Wide Grip Bench 3 sets x 6 reps
Narrow Grip Bench 3 sets x 6 reps
Front Delt Raise 4 sets x 8 reps
Dumbbell Seated Press 4 sets x 8 reps
Side Delt Raise 4 sets x 10 reps
Tricep Push Down 4 sets x 10 reps
Lying Dumbbell Tricep Extension 4 sets x 10 reps

Day 2

Squat (heavy) warm up, then 4 sets x 8 reps
Deadlift (light) warm up, then 3 sets x 8 reps
Shrugs 2 sets x 15-40 reps, 1 set x 10-20 reps
Seated Hammer Curls 4 sets x 12 reps
Close Grip Chin Ups 3 sets x max on each set
Seated Row 4 sets x 10 reps
Leg Extensions 3 sets x 10 reps
Leg Curl 3 sets x 10 reps
Calf Raise 3 sets x 15-25 reps

Day 3

Bench (light) warm up, then 3 sets x 8 reps
Wide Grip Bench 3 sets x 6 reps
Narrow Grip Bench 3 sets x 6 reps
Dumbbell Seated Press (heavy) warm up, then 4 sets x 5 reps
Front Delt Raise 4 sets x 10 reps
External Rotations 4 sets x 10 reps
Lying Dumbbell Tricep Extension 4 sets x 10 reps

Day 4

Deadlift (heavy) warm up, then 4 sets x 6 reps
Squat (light) warm up, then 4 sets x 8 reps
Shrugs (heavy) 4 sets x 10-15 reps
Barbell Row - 3 sets x 5 reps
Seated Hammer Curl 4 sets x 8 reps
Wide Grip Pull (down to chest) 4 sets x 10 reps
Leg Extensions 3 sets x 10 reps
Leg Curl 3 sets x 10 reps
Calf Raise 3 sets x 15-25 reps
(Ab Work When Possible)

It's been a while. Part 1

Since the meet I've been preparing myself for a Bill Kazmaier routine with higher volume:

July 11th
Squat
Bx5x2
13x5, x10
1815x10
225x5
245x5Bx2
225x8B
Deadlift (in kgs)
70x5
110x10x2
140x5B
110x5
Shrugs
225x20x2
Front Squat
95x5
Leg Curl
90x10
120x10
105x10
Calf Raises
90x10
135x10x2
Hypers
Bx10x3 ?

July 14

Bench
Bx10
135x10
185x3
175x3x3
Chinups
x8
x5
Dumbbell Row
80x5
Seated Row
120x10
135x6, x10,x5
Pulldowns
105x6
90x10

July 16

Deadlift
70x5
110x5
150x3,x5B,x4
Squat
135x10
185x10x3
Pause Squat
185x3
225x3x2
Leg Curl
105x10x2
Hypers
x10