7 Weeks Out from USAPL Cbus Lifting Co. Spring Classic
Bench press technique has been slowly improving, and I think adding in a second "speed" day for more technique work and volume is helping. I use slightly higher percentages than typical for dynamic effort waves (depending on the week), and am a little more controlled than what you see with most speed bench sets, so that's why I say "speed" loosely. I've found this is more beneficial to me and keeps from unnecessary injuries.
Primary Bench Day (Monday):
A. Warm-Up - Breathing Drills, RPR Points, ShouldeRok Swings
B. Med Ball Throws - 3x6
C. Bench Press - % work
195x5
225x5
255x10
D. Wide Grip Bench - 3x18 w/ 185lbs
E. JM Presses - 6s up to 185lbs
F. Seated Cable Rows - 4x12
G1. Tricep Pushdowns - 3x25
G2. Dumbbell Curls - 3x12
Secondary Bench Day (Thursday):
A. Warm-Up - Breathing Drills, RPR Points, ShouldeRok Swings
B. Med Ball Throws - 3x6
C. Bench Press - 8x3 w/ 225lbs
D. Close Grip Spoto Press - 3x6 w/ 225lbs
E. Meadows Rows - 4x10
F. Rolling Tricep Extensions - 3x10
Competitively - My last competition was the UPA Winter Rack Attack on December 17th (competed raw at 220lbs). It was 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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