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 went in to my overhead work today conservatively because my left shoulder was bothering me a little bit (I think from a combination of sleeping funny and doing a lot last week). After warming up it wasn't made worse by pressing so I went ahead with my normal training. CJ Murphy had suggested the last time I posted a video to try and get my head through quicker on my presses, and I think that helped a lot on this day. I was able to get a rep PR with 175lbs for 11 reps, before doing my down sets with the close grips on the Swiss Bar.
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: 3x6
A2* Med Ball Throws: 3x4
B. Strict OHP
[youtube=https://www.youtube.com/watch?v=BoG1IAvZ3mI]
135x5
155x5
175x11 (5+ set) (rep PR)
C1. Down Sets for OHP w/ Swiss Bar - 3x10 w/ 150lbs
C2. Chin-Ups - 4x10
E1. Tricep Cable Pushdowns - 3x12
E2. Band Pull-Aparts - 3x12
F. Supinated Bicep Curls - 3x12
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