5 Weeks Out from UPA Summer Showdown in Cleveland, OH
Since XPC Finals in March, I've been adjusting my training to work around my hip joint problems (torn labrums, bone spurs, etc), and improve my recovery so I can not only improve my performance on the platform, but improve the mental health stuff I've dealt with for years. Working to train smarter, so I can train harder; and help others along the way..
Yesterday's bench I did my work sets (up to 295x5), followed by a few work-up sets with 315 and 330lbs. My raw bench has been slowly progressing again, and I'm just trying to be patient. 330 was easy after my work sets, so I'm just going to keep hammering the stuff that's been making me stronger and see what happens at the meet in a few weeks!
Warm Up (about 10 mins):
*PRI Breathing Drill - 2 sets of 5 breaths
*ShouldeRok Swings - 2 sets of 15 swings per side
*Dynamic Warm-Up - Toe touches to leg swings, lunge to hip flexor stretch, and spiderman hip stretch.
Strength Work:
A* Chin-Ups - 3x8
A** Med Ball Throws - 3x4
B. Bench Press
[youtube=https://www.youtube.com/watch?v=iM1-Kjdtp3E]
235x5
265x3
295x5 (1+ set)
315x1 (work up set)
330x1 (work up set)
C1. Close Grip Swiss Bar Bench - 3x10 w/ 185lbs
C2. Chin-Ups - 3x10
D1. One-Arm Dumbbell Rows - 3x10
D2. Shoulder Raises - 3x15
E1. Tricep Cable Extensions - 3x15
E2. Dumbbell Curls - 3x15
For Coaching & Programming Questions, feel free to contact me at joeschillero@gmail.com
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