10 Weeks from UPA Winter Rack Attack
So last week I adopted a 1-year-old pitbull from the animal shelter; and Saturday I took him up to elitefts to see how he would do; so hopefully I could bring him sometimes and not have to leave him at home. He did awesome and he's always a blast to have around.
Deadlifts went well - Except for the fact that I accidentally did 560 instead of 570 on my last set and didn't realize till after I was done training. Oh well, it felt easy so next time I should be able to go for a rep PR. Overall a good day and things keep feeling better and better!
General Warm Up (about 10 mins):*Breathing Drill - 1 set of 5 breaths
*Muscle Activation Trigger Points - 20 seconds each point
Strength Work:
Dynamic Work* - Tire marches on hip belt squat - 2x20 stepsDynamic Work* - Box Jumps - 2x3
A. Deadlifts: % work
445x5
505x3
560x4
B. Beltless SSB Box Squats - 3x6 w/ 335lbs
C. Hanging Leg Raises - 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&
