Does anyone have a good one I can use as a basis for my next squat cycle? I'm competing in June - 1st time in two years. My last PR was 465 but it has been a while (I detached my bicep soon after hitting 465). I'm 188 lbs now and lift raw. I remember years ago using something from Goggins but I've long since lost that. I sorta wing it on my squat training, but I can only train squat once a week max due to time constraints. Plus I'm old, so no crazy Smolov s**t for me!

Thanks!

Andrew