My height is as listed in the topic title. 5 feet, 9 inches.
I am following Wendler’s 5/3/1 BBB with some modifications. For squat and dead, I am training ROM progression with chain suspended squats and mat pulls with deads. I really fucked my hamstring up training in my garage in below freezing temps, so this is what I needed to do to still train heavy.
You can view my ROM progression training for deads here here
Additionally, I am doing at minimal DOUBLE the pulling volume for all upper body pulls. I was doing 10 sets of 10 for DB rows, and 10 sets of 10 for chins along with one all out set of max rep chins with rest pauses at the start of my workouts (averaging in the 40s)
For my diet leading up to the meet, this is an average day
0630
2 scoops of whey in milk
0800
1 fiber one brownie (Every 3 days I go with a cup of oatmeal instead to avoid slipping into ketosis)
1030
1lb of meat
1 bag of salad or 1lb of veggies
1430
Some sort of 100 calorie thing
1730
Similar to 1030 meal
1900
Same as 0630 meal