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.
Normally I do my Saturday training at the elitefts compound, but I was at my work this weekend so I had to deadlift there. I had to use straps since the facility doesn't allow chalk. I tried to do my first top set with a normal grip but it started slipping with the smooth bar, so I retook the same set with straps again. This was followed by SSB box squats, I'm going to start doing these as my supplemental movement after deadlifts, because I can control the depth in order to protect my hip (and box squats have always helped my deadlift).
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 - 3x5
B. Deadlifts - 3rd week of 5/3/1 percentages (5/3/1 week)
[youtube=https://www.youtube.com/watch?v=c_qQZeTRKwA]
405x5
455x3
515x3 (2 sets) - these were uglier than I would've liked, I always have a hard time setting up with straps.
C. SSB Box Squats (beltless) - sets of 8 up to 290lbs
D. GHR - 3x6
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