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.
Sunday I did a later bench session at 9pm after I drove back from Akron. It went pretty well, but my pec was a little tight and in hindsight I think it was a combination of being dehydrated and sitting in the car too long. Regardless I still had a decent session and hit the numbers I needed to, but decided to be conservative with the extra singles and keep assistance work pretty light.
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 - (5/3/1 week of 5/3/1 percentages - 6th week of training)
[youtube=https://www.youtube.com/watch?v=g2-eE6B-UkM]
225x5
260x3
290x6 (1+ set)
325x1 (paused work up set)
C1. One-Arm Dumbbell Rows (dead stop) - 3x15
C2. Dumbbell Shoulder Raises (light) - 3x15
F1. Tricep Cable Pushdowns - 3x20
F2. Dumbbell Hammer Curls - 3x16
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