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. I am currently using a linear waved setup for my training - using Jim Wendler's 5/3/1 percentages for my main lifts, with adjustments made based on what I've seen work for well for me (auto-regulating work up and down sets), and programming my supplemental and assistance work into 4 week blocks to address weaknesses.
Last week I did a work up triple after my regular work sets; and this week I just did my normal work set and then moved on to some box squats. My box squats on this secondary day are set a little above parallel to give my hip a break after squatting to depth on my normal squat day. I just make sure to really pause and then explode off the box with each rep.
Warm Up (about 10 mins):
*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*Dynamic Work: Kettlebell Swings - 3x5B. Deadlifts
[youtube=https://www.youtube.com/watch?v=-ktKq5SxO34]
365x5
415x5
475x10 (5+ set) (rep PR)
C. Box Squats - 3x6 w/ 315lbs
D. Machine Hamstring Curls - 4x12
E. Ab Wheel - 3x10
**Conditioning was done via Prowler pushes the next day.
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