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.
 I felt really good coming off a deload week last week, and my first day back to regular training was Deadlifts. My last set was 3+ reps with 500lbs, and I got 8 reps with that (my previous best was 495x8), and then did a work up set of 550x3. Deadlift continues to improve and has been feeling good. I normally do a box squat variation following deadlift, but my hip was bothering me a little bit (before even deadlifting), so I did some machine work and lived to fight another day on squat.
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*Dynamic Work: Kettlebell Swings - 3x5

B. Deadlifts

[youtube=https://www.youtube.com/watch?v=Am5j8S99SBU]

395x3

445x3

500x8 (3+ set) (rep PR)

550x3 (work up set)

C. Machine Hamstring Curls - 4x12

D. Leg Press - 4x12

E. Ab Wheel - 3x10

**Conditioning was done via Prowler pushes the next day.

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