I've still been dealing with some pec minor pain; so I tried pausing my reps to prevent the pain I get at reversing the press at my chest; and it seemed to help a little bit. So moving forward I'm going to pause all my reps for bench; and I'll adjust my numbers if necessary. This should only help things anyways as I prepare for another meet, so I feel good overall.
Warm Up (about 10 mins):
*Breathing Drill - 1 set of 5 breaths
*Muscle Activation Trigger Points - 20 seconds each point
*ShouldeRok - 2 sets of 15 swings
Strength Work:
A*: Chin Ups - 3x8
A2* Med Ball Throws - 3x3
B. Pause Bench Press - % work
245x5
275x3
310x4
345x1 (work up set) (new fatigued pause single)
C1. Shoulder Saver Pause Bench - 3x6 w/ 275lbs
C2. Chin Ups - 4x10
D1. One-Arm Kettlebell Rows - 3x15 each arm
D2. Band Tricep Pushdowns - 3x25
E. Dumbbell Curls - 3x15
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 before now doing some raw competitions again.
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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