Deadlifts: 550x3 (Video) / 6 Weeks Out / Adjusting Training %s

6 Weeks from UPA Winter Rack Attack

Saturday I went to elitefts and deadlifted (finally!). The past 2 weeks I wasn't able to deadlift because of my hip, so I was happy to get back at it. My last work set was with 550lbs, and my best rep set is 550x6. The past week my sleep and recovery has been shot and I could tell heading into the gym. So I stopped after 550x3 and focused on assistance work.

Since spring I've been doing a lot better job auto-regulating and just need to make sure I'm staying focused on training smart. I've found that I make the most progress with focusing on on doing the majority of my work sets in the 70-85% range and then only working up when I feel good (typically ends up being every other week or so). Every 3 weeks I adjust my training numbers up, and I've been consistently increasing them for several months now, so I'm going to drop them for this next wave (a step backward to take 3 steps forward). I also may start tracking my HRV again just to keep me accountable with some of my recovery stuff I do. I've been doing a ton of really cool things between my work at OU, elitefts, and my own coaching and speaking opportunities; it's just draining me a little bit so I need to adjust accordingly.

General Warm Up (about 10 mins):

*Breathing Drill - 1 set of 5 breaths

*Muscle Activation Trigger Points - 20 seconds each point

Strength Work:

A*Box Jumps - 2x3

A2* Hip Belt Marches on Tire - 2x20

B. Deadlifts: % work

My past week could be summed up with this: I drove 40 mins in the wrong direction this morning before finally realizing it and turning around to head to the gym. I need sleep lol. Stopped after 550x3 on deadlift and then went to GHR & Reverse Hypers. Other priorities with work are draining me for training; I'm gonna drop my work set %s down for this next wave and be selective when I work up leading into my meet in 6 weeks. Just gotta be smart. #teamelitefts #elitefts #powerlifting #bodybuilding #strongman #crossfit #deadlift #deadlifts #deadlifting #deathlifts #reebok #strength #speed #conditioning #531 #conjugate #training #coaching #ohiouniversity #fitness #gym

A video posted by Joe Schillero (@joeschillero) on Nov 5, 2016 at 12:13pm PDT

425x3

495x3

550x3

C. GHR - 3x8

D. Reverse Hypers - 3x18

E. Hanging Leg Raises - 2x12

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