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.
Saturday I deadlifted at OU; which isn't ideal (I usually train at EliteFTS on the weekends), but it's still not a bad setup I have there. Biggest thing is that our bars are pretty beat up and we don't allow chalk in the rec facility; so I just used straps and did what I could. Last week I hit a rep PR of 495x8, and pushed the deadlifts and box squats pretty hard, so I kept it a little more conservative today, at least before kicking my own ass on the Prowler.
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 - 3x6
B. Deadlift (5's week of percentages, week 5 of training)
[youtube=https://www.youtube.com/watch?v=xANJ1_idNbw]
355x5
415x5
465x7
C. Beltless SSB Box Squats - sets of 5 up to 275lbs
D. Down Set w/ 225lbs - 1x10
E. Ab Wheel - 3x12
Conditioning:
*Prowler Push - 180lbs plate weight, 40 yard trips on Turf - 6 trips
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