This past Saturday I did my usual deadlift day at the elitefts compound, and things felt really good - I'm getting a lot better at making good game-time decisions about whether to push for PRs or dial it back so I can live to fight another day. 4 weeks ago I did 550x4, and then had a few weeks of just putting the work in, and this week hit 560x4. Never discount the value of the sessions that are just "punching the clock". I used to be bummed when I had sessions where I didn't have a rep or 1RM PR in me, but now I actually really enjoy those sessions because I know those are the ones that lead to the PRs on other days. I'd like to compete again here soon, so I'm debating doing another UPA meet in Cleveland (since I already bought the UPA card) in December.
Warm Up (about 10 mins):
*Breathing Drill - 1 set of 5 breaths
*Muscle Activation Trigger Points - 20 seconds each point
Strength Work:
A. Deadlift - % sets
440x5
495x3
560x4 (rep PR)
B. SSB Box Squats (focus on flexing off box/explosiveness) - 3x5 w/ 365lbs
C. Reverse Hypers - 3x15
D. Hanging Leg Raises - 3x12
Competitively - My last competition was the UPA Summer Showdown 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 before now doing some raw competitions again.
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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