Competitively - My last competition was the UPA Summer Showdown August 6th - And my gameplan is compete in another raw meet this winter; and continue to build towards qualifying for a larger raw meet for next year. I've been competing for about 6 years and spent the last 3 competing in multi-ply gear.
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, and mental health.
I did some light squatting Wednesday, but Thursday was my first full training session since the meet last weekend - I felt good overall and my recovery continues to be a lot better than it's ever been in the past. My progress continues to be slow but very sustainable, and I'm confident it's going to continue allowing me to compete and hit PRs frequently throughout the year.
Warm Up (about 5-10 mins):
*Breathing Drills
*Trigger Point Muscle Activation
Strength Work:
A* Chin-Ups: 3x8
A2* Med Ball Throws: 3x6
B. Strict OHP
[youtube=https://www.youtube.com/watch?v=cdoMtDelbn8]
135x5
160x5
180x10 (5+ set) (rep PR)
C1. Down Sets for OHP - 3x8 w/ 135lbs (pause on chest)
C2. Chin-Ups - 3x10
D1. Incline Dumbbell Bench - 2x20
D2. Chin-Ups - 2x10
E1. Tricep Pushdowns -2x20
E2. Bicep Curls - 3x15
For Coaching & Programming Questions, feel free to contact me at joeschillero@gmail.com
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