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.
Yesterday's bench day went well, I did pause bench and my last set of 1 or more I got 7 reps, which is perfect, because I wanted to start this training cycle off with low training maxes. I did notice that during the pause my right side was dropping unevenly, so that's something I'll need to work on.
Warm Up (about 10 mins):
*500 meters on rower*PRI Breathing Drill - 2 sets of 5 breaths
*ShouldeRok Swings - 2 sets of 15 swings per side
*Dynamic Warm-Up - Toe touches to leg swings, lunge to hip flexor stretch, and spiderman hip stretch.
Strength Work:
A* Chin-Ups - 3x8A2* Med Ball Throws - 3x6
B. Bench Press - 3rd week of 5/3/1 percentages (5/3/1 week)
[youtube=https://www.youtube.com/watch?v=itIEIXTpujo]
225x5255x3
285x7
C1. Down Sets of Bench (long pause) - 3x6
C2. Chin-Ups - 3x10
D. One-Arm Dumbbell Rows - 3x20 w/ 100 lb dumbbells
E. Shoulder Side Raises - 3x15
F1. Tricep Pushdowns - 3x20
F2. Dumbbell Curls - 3x10
