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 "5s" week for reps, and I tried to make sure I left at least a rep or two in the tank on all my training sets since I've been pushing the reps pretty high lately. I'm happy that I've been improving so much that I'm hitting really high reps on my last sets (a lot due to getting used to training raw again and improving my conditioning). And I'm happy I'm getting A LOT better at seeing training in the big picture and autoregulating training from week to week, knowing when to push reps and when not to, and when to work up. I'm confident as I pick a meet here soon that I'll go into it much smarter than ever before.
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 (5s week of 5/3/1 week 5)
[youtube=https://www.youtube.com/watch?v=yKzlBx79JZU]
135x5
150x5
170x10 (5+ set)
C1. Down Sets for OHP - 3x10 w/ 135lbs
C2. Chin-Ups - 4x12
D1. Flat Dumbbell Chest Press (slow and controlled) - 3x10
D2. Chin-Ups - 3x8
E1. Tricep Cable Pushdowns - 3x20
E2. Supinated Bicep Curls - 3x12
Conditioning:
*15 minutes light recovery on bike.
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