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.
This weekend I took a trip back to Akron (where I lived for 6 years) to see some friends, and trained at Buckeye Gym in Tallmadge. I really wanted to have a good session for the last week of this 6-week block of training, since deadlift has been feeling so good lately I wanted to hit a good rep PR and decent single. My goal in my head was 525x5 if things went well, and then play by ear what weight to use for the single. The 525 went great, and then I took 575 for a pretty fast single (95% of my current raw max of 600). I'm really happy with how deadlift has been progressing and I think I'll be hitting a big PR soon.
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 (5/3/1's week of percentages, week 6 of training)
[youtube=[https://www.youtube.com/watch?v=9Cmbcun7IM8]
405x5
465x3
525x5 (1+ set) (Rep PR)
575x1 (work up set)
C. Beltless SSB Box Squats - sets of 8 up to 290lbs, then 2x10 w/ 240lbs
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