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.
Saturday I had deadlifts at the S4 Compound, and had a solid day, getting a fast 8 reps with 495, which is a rep PR with some to spare. I followed that with starting a new wave of supplemental work with Spider Bar Box Squats to a slightly above parallel box. Dave suggested using box squats to regulate my squat height and prevent beating up my hip joints worse with extra flexion from going below parallel. Since I go to depth on my main squat day, on this secondary day I'm going to stick with a slightly higher depth and pause on the box to build strength from that position, build explosiveness, and protect my hips.
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* Kettlebell Swings - 3x6B. Deadlift (3's week of percentages, week 4 of training)
[youtube=https://www.youtube.com/watch?v=KihXemAIItY]
385x3435x3
495x8 (rep PR)
C. Spider Bar Box Squats (to slightly above parallel box) - sets of 5 up to 350lbs
D. Down Sets of above - 2x10 w/ 240lbs
E. Seated Machine Hamstring Curls - 4x10
F. Standing Ab Pulldown - 2x10
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