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 training was the "5+" day of percentages, and my last set I was able to get 12 reps with 260lbs before running out of gas. Reps have been pretty high these past few weeks as I've been getting stronger with the raw lifts again, and I think I'll be hitting some heavier PRs soon (I've been hitting rep PRs pretty frequently as my conditioning and strength has improved).
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 - 3x8
A2* Med Ball Throws - 3x6
B. Bench Press - (5's week of 5/3/1 percentages - 5th week of training)
[youtube=https://www.youtube.com/watch?v=c-jA6qYW6L8]
195x5
230x5
260x12 (5+ set)
C1. Down Sets of Pause Bench (close grip) - 3x8 w/ 195lbs
C2. Chin-Ups - 3x10
D. One-Arm Dumbbell Rows (dead stop) - 3x12
E. Dumbbell Shoulder Raises - 3x15
F1. Tricep Cable Pushdowns - 3x20
F2. Dumbbell Curls - 3x16
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