Damn, always forget this one. the selected table row for is the indexPathForSelectedRow:

MyTableViewControllerWithSegue.m

- (void)prepareForSegue:(UIStoryboardSegue *)segue sender:(id)sender
{
    if ([[segue identifier] isEqualToString:@"showDetail"]) {
        NSIndexPath *indexPath = [self.tableView indexPathForSelectedRow];
        NSManagedObject *object = [[self fetchedResultsController] objectAtIndexPath:indexPath];
        [[segue destinationViewController] setDetailItem:object];
    }
}