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.
Last week's Overhead Press Training was "3s" week on reps, and I did 180x9 on my last set and then worked up to a triple with 200. Overhead press is continuing to improve and I've been hitting a lot of rep PRs lately. I also think all the chin-ups I've been doing has really been helping my back development and shoulder health.
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. Strict OHP (3s week of 5/3/1 week 4)
[youtube=https://www.youtube.com/watch?v=iAhRTbU-1iQ]
140x3
160x3
180x9 (3+ set)
200x3
C1. Down Sets for OHP - 3x8 w/ 140lbs
C2. Chin-Ups - 4x11
D1. Incline Dumbbell Chest Press (slow and controlled) - 3x10
D2. Chin-Ups - 3x6
E1. Tricep Cable Pushdowns - 3x20
E2. Supinated Bicep Curls - 3x12
Conditioning:
*15 minutes light recovery on bike.
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