My last competition was XPC Finals at the Arnold Classic in March. I'm currently adapting my training to some hip joint problems and plan on competing in a raw meet in the Fall. am currently using a linear waved setup - using Jim Wendler's 5/3/1 percentages for my main lifts, and programming my supplemental and assistance work into 4 week blocks based on what I've found to work well as I've been developing my training for myself and for my clients.
This was a hectic week and I'm playing a little bit of catch up on my logs (training went as scheduled) - below is a quick summary of both my squat and overhead press days from last week, I got 6 reps on both days (which the goal was 1 or more), and things are progressing really well right now. I anticipate PRs soon,
Squat Day:
A* Box Jumps (from seated position) - 3x5A2* Kettlebell Swings - 3x5
B. Squat - (5/3/1 week of percentages, from week 3 of training)
[youtube=https://www.youtube.com/watch?v=fuw6FiB8HLw]
305x5345x3
385x6
405x1 (extra easy single at training max)
C1. GHR - 3x8
C2. Ab Wheel - 3x12
D. Prowler Push - 10 trips of 40 yards with 90lbs on Prowler (Turf)
Overhead Press Day:
A*Chin-Ups - 3x8A2* Med Ball Throws (lateral) - 3x6
B. Strict OHP - (5/3/1 week of percentages, from week 3 of training)
[youtube=https://www.youtube.com/watch?v=sjUltlXAAaQ]
145x5165x3
185x6
205x1 (extra easy single)
C1. Down Sets of OHP - 3x6 w/ 145lbs
C2. Chin-Ups - 3x11
D1. Dumbbell Bench Press - 3x10 (slow eccentric/hold contraction)
D2. Chin-Ups - 3x6
E1. Tricep Cable Pushdowns - 3x20
E2. Supinated Bicep Curls - 3x10
