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.
Yesterday for Squat training it was the final week (5/3/1 week) of this 6-week block of training - This has been a very productive 6 weeks so far; and my raw technique, conditioning, and strength has improved pretty dramatically (I'll post some progress numbers after the end of this week). My final work sets of the day (AMRAP sets) I've been getting quite a few extra reps, and that has worked out great since I purposely wanted to set my training maxes conservatively for this cycle. For squat specifically, I've been trying to really keep the big picture in mind and be patient, since I'm changing my technique and working around my hip injuries. So far, so good! Next week I'll deload with some belt squats and then get back at it.
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 - 3x5
A2* Dynamic Work: Box Jumps - 3x5
B. Squat - (5/3/1 week of 5/3/1 Wk6)
[youtube=https://www.youtube.com/watch?v=qNkxzx1FN_A]
315x5
355x3
395x6 (1+ set) (rep PR)
425x1 (work up set)
C1. GHR - 3x10
C2. Ab Wheel - 3x10
More from Joe Schillero:
Ask me a Question on our free team elitefts Q&A