I've been training on and off for the last 6 years (spent 2 years total either injured or not training at all), so more like 4-4.5 years. I'm lifetime drug free, mostly because something inside me desperately wants to sing, and I've heard terrible things about vocals and steroids. Fuck. That.
I'm currently training for a USAPL meet in April. Yes I know "derr straps are cheating be a man". On the same bar I've done 540 double overhand, without chalk. This leads me to my first tip,
- TRAIN YOUR GRIP HARD AND OFTEN
First part of this, for me, means double overhand, chalkless warmups. I swear I've heard Ed Coan mention something similar. Regardless, even if, like me, you train a lot in straps, make your warmups hard. Also, I'd say you should play around with some strongman implements. I go to Global Strongman Gym in Manhattan so it's not a problem; rolling thunder and farmers carries are a main stay in my programming. And not using straps on ANYTHING but pulls.
PULL MORE OFTEN
It needn't always be heavy, but I'd prefer it be over 80% of your 1RM. Practice makes perfect, and strength is a skill. Also most non-advanced lifters could probably get away with more frequency. I pull every 3 days. EVERY. THREE. DAYS. But I'm 19 and get half decent sleep. So yeah.
I like to front squat.
I've felt that it helps my pull because it hits my glutes and upper back and keeps my upright. I like these for low reps (1-3), but I'm sure higher reps help.
- GET YOUR HIPS CLOSE TO THE BAR
This is physics. Reduce the distance between the wight and the fulcrums (knee and hip). Bam, science bitch.
There's 10x more I could say, honestly. That really depends on your situation and goals, and I have an email address, and I sell coaching and programming. It's dirt cheap, something to the tune of $75/month for programming with 1 weekly consult. For $250 you have me on tap all day (pretty much), but in general it's $75 for programming.
Why would you buy that shit though? Why not just do 5/3/1? I mean Wendler shits on me.
Customization. The greatest coach can only put so much in 1 book. He can't sit and go over individual weak points. As an aspiring operatic baritone, I know that to well. Within my second lesson, I could go up to A4 (low A on treble clef) with ease. Within a few weeks of stopping, it requires effort to get to even C4 (that's waaaaaaaaaaaay lower for the un-musical).
A trained ear (or eye) makes a difference. I have a ton of books and not one helps me. It's all general!
You can contact me at firstname.lastname@example.org to setup a consult. Strength is my thing. Science is my method.
Regardless, this shall be my log that I'll most likely ignore (not srs).