12 Weeks from UPA Old School Iron Gym Winter Rack Attack
Yesterday was bench day, and I still had some lingering pec pain, but pausing everything does seem to help. At some point I do need to get to someone to dig into it on a regular basis, I keep putting it off because I've been so busy at work. Soon.. Soon..
On a positive note, I was able to increase the weight I could bench for a single after my work sets to 350. My goal is to keep slowly increasing what I can bench in a fatigued state, as I have a pretty good idea of what percentage that is of my max at the meet. My bench is taking a lot of patience, but it's slowly improving and I can't ask for more than that!
Warm Up (about 10 mins):
*Breathing Drill - 1 set of 5 breaths
*Muscle Activation Trigger Points - 20 seconds each point
Strength Work:
A* - Chin-Ups - 2x6
A2* - Med Ball Throws - 3x3
B. Pause Bench Press: % Sets
225x3
275x3
295x5
315x1
335x1
350x1
C1. Close Grip Shoulder Saver Pad (new Red pad) Bench - 3x5 w/ 265lbs
C2. Chin-Ups - 4x8
D1. Kettlebell Rows - 3x15
D2. Band Tricep Pushdowns - 3x25
E. Dumbbell Curls - 3x15
Competitively - My last competition was the UPA Summer Showdown August 6th - And my next meet is the UPA Winter Rack Attack on December 17th (competing raw at 220lbs). This will be 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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