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.
Monday's bench was my "5+" rep week, where I typically focus more on volume and paused down sets. Total workload is what I'm shooting for on these weeks versus just an individual set's bar weight... You also get to see a nice fail on my last bench rep of my normal work sets lol.
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* Chin-Ups - 3x8
A** Med Ball Throws - 3x6
B. Bench Press
[youtube=https://www.youtube.com/watch?v=7mQ8OEh6nfo]
205x5
235x5
265x11 (5+ set)
285x5 (work up set)
C1. Close Grip Pause Bench - 3x8 w/ 225lbs
C2. Chin-Ups - 3x10
D1. One-Arm Dumbbell Rows - 3x12
D2. Shoulder Raises - 3x12
E1. Tricep Cable Extensions - 3x15
E2. Dumbbell Curls - 3x15
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