Saturday Mario and I did some deadlifting, and it was really great getting a chance to train with him again. One of these days we'll live close enough to train together regularly together again.
For deadlifts, I did my work sets of triples, and my last "+" set, and then followed that by adding 4 chains for a single. We followed that up with some box squatting, and then reverse hypers and hanging leg raises. It was a solid day, and another rep PR in the books.
Warm Up (about 10 mins):
*Breathing Drill - 1 set of 5 breaths
*Muscle Activation Trigger Points - 20 seconds each point
Strength Work:
A. Deadlifts - % work
405x3
460x3
530x6 (rep PR)
Add 4 chains for a single w/ 530+chains
B. SSB Box Squat in Briefs - Sets of 8 up to 330lbs; then triple with 420 and drop set back to 330 for 5 more reps.
C. Reverse Hypers - 3x18
D. Hanging Leg Raises - 3x12
August 6th - And my gameplan is compete in another raw meet this winter; and continue to build towards qualifying for a larger raw meet for next year. I've been competing for about 6 years and spent the last 3 competing in multi-ply gear.
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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