8 Weeks Out from USAPL Cbus Lifting Co. Spring Classic
I've been working on getting into better positioning on bench with my feet flat, and am slowly making progress. I'm also transitioning my secondary bench day (which I've been doing close grip incline bench on) to do some moderate % volume sets via multiple sets of lower reps - so basically a speed day but with a little higher percentages than what I've used in the past. I think the extra frequency of technique work and extra volume with be helpful.
Primary Bench Day (Monday):
A. Warm-Up - Breathing Drills, RPR Points, ShouldeRok Swings
B. Med Ball Throws - 3x6
C. Bench Press - % work
205x3
240x3
265x8
295x1
315x1
335x1
D. Wide Grip Bench - 3x20 w/ 155lbs
E. JM Presses - 5s 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 - 5x3 w/ 240lbs
D. Close Grip Spoto Press - 3x5 w/ 225lbs
E. Meadows Rows - 4x10
F. Rolling Tricep Extensions - 3x10
G. Bicep Curls - 3x12
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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