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 as the foundation 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 is the last session of this 6-week block of training and things finished on a solid note! Hit a rep PR on strict OHP and then a single with 225lbs, which is the first time I've been able to strict press a weight higher than my bodyweight. Things are moving in a good direction, and the key is gonna be staying patient as the weights get heavier the next 6 weeks and not letting my ego cloud making wise training decisions.
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: 3x6A2* Med Ball Throws: 3x4
B. Strict OHP (5/3/1 week of 5/3/1 week 6)
[youtube=https://www.youtube.com/watch?v=i1viicOkn_4]
150x5
170x3
185x7 (1+ set) (rep PR)
225x1 (work up set)
C1. Down Sets for OHP - 3x8 w/ 150lbs
C2. Chin-Ups - 4x12
D. Flat Dumbbell Chest Press (slow and controlled) - 3x10
E1. Tricep Cable Pushdowns - 3x20
E2. Supinated Bicep Curls - 3x12
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