For today's bench, I did my triples for work sets and then my "+" set with 290, followed by a handful of paused singles. Rather than my goal be to save up energy so I can go heavier in training and try to PR, I've been focusing more on pushing my work sets and then keeping track of what the most I can confidently bench after being fatigued is, and using that as an indicator of what my competition bench is (as of right now is usually about 30-40lbs more).
I was also happy considering this was the day after going out for (too many) drinks with friends that came back into town to visit, and I forgot to take my medications at night, so I had really bad vertigo all day. Thank God for ammonia, lol. I don't go out drinking that often, so I wasn't worried about it.
Warm Up (about 10 mins):
*Breathing Drill - 1 set of 5 breaths
*Muscle Activation Trigger Points - 20 seconds each point
Strength Work:
A. Bench Press - % sets
225x3
260x3
290x8
315x1
330x1
340x2x1
B1. Shoulder Saver Pad Pause Bench - 3x6 w/ 260lbs
B2. Chin-Ups - 4x10
C. Tricep cable pushdowns - 3x20
D. Dumbbell Curls - 3x15
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, student development, and mental health.
For Coaching & Programming Questions, feel free to contact me at joeschillero@gmail.com
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