5 Weeks Out from UPA Summer Showdown in Cleveland, OH
Since XPC Finals in March, I've been adjusting my training to work around my hip joint problems (torn labrums, bone spurs, etc), and improve my recovery so I can not only improve my performance on the platform, but improve the mental health stuff I've dealt with for years. Working to train smarter, so I can train harder; and help others along the way..
I decided to do the UPA Summer Showdown at Old School Iron Gym in Cleveland, OH - It's a well run and fun meet, and I have several friends including elitefts teammate Mario D'Amico that are competing as well. This is my first raw meet in 3 years and I'm looking forward to having some fun and shooting for PRs as I move into what I think is gonna be a big year. This weekend's training was my highest percentage week of deadlifts and I got a rep PR of 530x5 pretty easily, then did 565x3 (which is technically another rep PR but the last rep I got out of position and was a little sloppy). This was followed by Spider Bar Box Squats in Briefs (which I'm using as my secondary squat movement) and a few other assistance movements before heading out. Overall a good day!
Warm Up (about 10 mins):
*PRI Breathing Drill - 2 sets of 5 breaths
*ShouldeRok Swings - 2 sets of 15 swings per side
*Dynamic Warm-Up - Toe touches to leg swings, lunge to hip flexor stretch, and spiderman hip stretch.
Strength Work:
A. Deadlifts
[youtube=https://www.youtube.com/watch?v=ZnfIm5m2k_M]
405x5
475x3
530x5 (1+ set) (rep PR)
565x3 (work up set) (got out of position and hitched the last one a little bit)
C. Spider Bar Box Squats - 3x5 w/ 365ish
D. GHR - 3x8
E. Hanging Leg Raises - 3x10
**Conditioning was done via Prowler pushes the next day.
For Coaching & Programming Questions, feel free to contact me at joeschillero@gmail.com
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