Less than 1 week from UPA Winter Rack Attack
Last Thursday was my last Bench day before the competition this coming weekend in Cleveland. I did my last work set, leaving a rep or two in the tank, and then took my opener. Everything has been feeling pretty good. I'm fighting off some upper respiratory stuff but between medicine and ammonia I'll be good to go for Saturday.
I feel good about how my training has been going, and I am curious to see how everything goes Saturday. This is by far the most I've had going on outside of training in my life right now between my several jobs and projects, and I've had to be flexible with my training schedule. I think in many ways that has been a positive, because it has forced me to make my training efficient and only include the stuff I know works. My training is incredibly simple and bare bones right now, but I've continued to make progress. And in all honesty, I love simple training. What might've bored me a few years ago I find exciting, and I love going into the gym knowing I have 1 top set to really get in the zone for, then hit 1-2 assistance movements that I know I need and get out of there.
My goal is to hit small PRs on all my lifts and leave the meet in a good place to jump back into training and keep working towards getting back to a big meet for the upcoming year. SLOW AND STEADY!
Last Bench Day (Thursday):
A. Warm-Up - Breathing Drills, RPR Points, ShouldeRok Swings
B. Med Ball Throws - 3x4
C. Bench Press: % sets
250x5
285x3
315x3
335x1 (opener)
D. One-Arm Dumbbell Rows - 4x10
E. Pushups - 3xFailure
F1. Tricep Cable Pushdowns - 3x25
F2. Dumbbell Curls - 3x15
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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