I just competed last weekend in the UPA Winter Rack Attack, which I recapped HERE with my takeaways. Below are some adjustments I'm making for my next training cycle based on my performance and how the previous training cycle went:
- If it isn't broke, don't fix it.
Typically in the past I've switched into an off-season type training post-meet, and while I think there is benefit to this (especially for when you compete in gear); this next cycle I'm going to keep the majority of my training structure the same (in terms of main movements). I think sometimes in an effort to change things up we neglect the benefit of just continuing to chip away over time. So while I will adjust my training maxes down 30-50lbs to reduce intensity, my percentages and waves will remain the same. The majority of training has been going well and building over time, so no sense in changing to something completely different.
- Add back in Specialty Bar Box Squats.
For my last meet I was doing different box squats in briefs (paused on the box, with a shoulder width stance) as a supplemental movement following deadlifts on my deadlift day; and I think this benefited my deadlifts (and overall strength dramatically). I wanted to remove them this training cycle to see if things would be effected and I think they were. So I will add these back in, but keep the intensity manageable.
- Keep barbell overhead press, but relegate it to an assistance movement.
I love overhead pressing, and this is my current perspective on it when it comes to bench pressing = If you can't overhead press, focusing on it until you can with some level of strength will help you bench. If you can overhead press a decent amount of weight, there is a point of diminishing returns of helping your bench press. To this point I've been doing OHP as a main movement in my training week, but moving forward I'm going to substitute two bench-builders (close grip incline bench & floor press) for it, and keep OHP as a lighter assistance movement.
- Adjust how I do deadlifts (but just slightly).
I think doing touch and go deadlifts is the way to go for submaximal rep work - But for where my training is at currently I'm going to adjust my deadlift training max down by a decent amount and go even slower and more controlled. This is for a few reasons, to keep myself from getting beat up with heavy weights since I'll be adding back in box squats; and also to work on my starting strength/positioning. The only exception will be for my work up sets.
..So this is the gameplan moving forward; I'll pick training back up starting at the end of this week; and then look at some meets for the Spring. On to the next one!
Competitively - My last competition was the UPA Winter Rack Attack on December 17th (competed raw at 220lbs). It was my second meet back transitioning to competing raw, and my goal entering next year is to qualify for a larger raw competition (whether it be at the Arnold or elsewhere).
I'm currently the Fitness Director at Ohio University as well as Event Coordinator for EliteFTS. I'm also involved in coaching and public speaking on topics relating to powerlifting, coaching, education, student development, and mental health.
For Coaching & Programming Questions, feel free to contact me at joeschillero@gmail.com
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