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, and programming my supplemental and assistance work into 4 week blocks to address weaknesses.
I just wrapped up the first 6 weeks of raw focused training, and this weekend as a "deload" for deadlift I threw on my squat briefs and did box squat speed work instead of deadlifting. I used a more moderate stance and wore my olympic shoes for squats and it seemed to feel better on my hips. I noticed I still need to use a slightly more knee-dominant squat for it not to really kill my hips. I'm currently debating whether I want to rotate these in every 4 or 6 weeks. Weight-wise I used 380 for 7 sets and did the last set with 420, and they all moved pretty well considering I haven't done them since before the Arnold in March (the 420 moved better with the closer stance than it did a few months ago).
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*Dynamic Work: Kettlebell Swings - 3x5B. SSB Box Squats in Metal Pro Briefs - 7x2 w/ 380lbs, 1x2 w/ 420lbs
[youtube=https://www.youtube.com/watch?v=AKFb_E0CdnY]
C. Seated Machine Hamstring Curls - 4x12D1. Reverse Hypers - 2x18
D2. Standing Ab Pulldowns - 2x12
**Conditioning was done via Prowler pushes the next day.
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