9 Weeks from UPA Winter Rack Attack
Saturday was deadlift day and I went up to elitefts / My final work set was 550lbs and my previous best was 550x4; my goal was 550x5 but I ended up getting a smooth 550x6! Happy things are continuing to progress. I had family coming into town so the rest of my training was pretty brief, with a couple sets of GHR and then Hanging Leg Raises.
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
425x3
485x3
550x6 (rep PR)
C. GHR: 3x7
D. 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
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