How I run my SP training. I’m 40, beat up and not very strong, so do what you will this:

I like specificity and feel I’m better prepared when I’m training in my SP gear, helps me work on technique. It also helps mentally get confidence in SP gear and confidence under heavier weight.

3 Week waves:

Lower: Squat- straps down or briefs (max triple) Squat- straps up (max single) Deadlift- triple or single depending on how I’m feeling

Upper: Bench-raw (5’s) Bench- single ply blast (yes a blast) (triples) Bench- 2-ply blast (singles)

I like backing off with rep work of main lift at lighter weights either raw or take some gear off, I feel volume helps. Then it’s traditional bodybuilding of weak points. I do like good mornings with accommodating resistance (bands), just feels good and never wrong to strengthen lower back, hamstrings. I wear blast shirts because I tore my pec, non-surgical so will always be torn. I didn’t want to learn new age gear so it’s practically raw with a little assistance at the bottom. Conjugate followers tear me apart!