10 Weeks from UPA Winter Rack Attack
Normally I bench on Mondays but I bumped it back to Sunday since I have a busy day of work today. It went well and I'm just getting used to pausing everything now. I'm also using a slightly closer grip than my competition grip on all my work sets. I barely had any pec pain today so I was happy! Hopefully bench will continue to move forward, it's always a slow progressing lift for me but I know I just need to stay patient and keep chipping away.
General Warm Up (about 10 mins):
*Breathing Drill - 1 set of 5 breaths
*Muscle Activation Trigger Points - 20 seconds each point
Strength Work:
A* ShouldeRok Swings - 2x15
A2* Med Ball Throws - 3x3
B. Pause Bench Press - % work
245x5
275x3
315x3
335x1 (work up set)
C1. Close Grip Red Shoulder Saver Pad Bench - 3x6 w/ 245lbs
C2. One-Arm Kettlebell Rows - 3x10
D1. Tricep Pushdowns w/ Band - 3x30
D2. One-Arm Kettlebell Rows - 3x10
E. Dumbbell Bicep Curls - 3x12
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
Ask me a Question on our free team elitefts Q&A