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.
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.
Monday was the first bench day back benching. I left a few reps in the tank because my pec minor was a little tight; but the reps still moved pretty smoothly. I got my work sets in, hit my assistance work, and called it a day. I've been trying to really make sure on a weekly basis I'm evaluating my training and especially when it comes to assistance work, keeping things simple.
Jim Wendler has talked about one of the best ways you can learn training economy is to only have a barbell and weights (or just limited equipment in general). So I've been trying to keep my assistance work to 2-4 movements and make sure that anything I'm doing has good "bang-for-your-buck".
Warm Up (about 10 mins):
*PRI Breathing Drill - 1 set of 5 breaths
*Muscle Activation Trigger Points - 20 seconds each point
*ShouldeRok Swings - 1 sets of 15 swings per side
Strength Work:
A* Chin-Ups - 3x8
A** Med Ball Throws - 3x6
B. Bench Press
[youtube=https://www.youtube.com/watch?v=dOV3P9hPFRQ]
225x3
2255x3
290x6
C1. Down Sets on Bench (slightly closer grip) - 2x10 w/ 225lbs
C2. Chin-Ups - 3x10
D. One-Arm Dumbbell Rows - 3x15
E1. Dips - 3x20
E2. Dumbbell Curls - 3x12
For Coaching & Programming Questions, feel free to contact me at joeschillero@gmail.com
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