Post-competition recovery should involve training for enjoyment, maintaining core strength with less demanding accessory movements for several months, before re-entering a building/accumulation phase with increasing volume at moderate weights, and finally ramping up heavy weights and competition lifts in the last 3-4 months.

“the smart thing to do is just to take some some time you know train for fun you know keep that core strength but move more towards accessory movements and things that don't beat me up so much for several months then kind of re-enter like a more of a like building accumulation phase where volume is going up but the weights still aren't super heavy and then those last three four months four a week now it's time to start putting in you know more heavy weights and starting to ramp up towards where the end I mean like by the end of my training I'm mostly on my competition lifts just hitting heavy singles”