Light Pressing from Last Week / Bench: 280x8 / OHP: 170x10 (Video)

6 Weeks from UPA Winter Rack Attack

This past week's pressing was some lower % work - Monday I did bench and Thursday was OHP. Nothing spectacular this week in terms of training PRs; but got the work in and caught up on some rest (I was pretty run down from last week).

Bench Day (Monday):

A. Warm-Up - Breathing Drills, RPR Points, and ShouldeRok Swings

B. Med Ball Throws - 3x3 (in between warm-ups)

C. Bench Press: % work

280x8 on Bench today followed by 3x5 on paused close grip (245lbs) and a ton of lat work. Moved some things around for these last 6 weeks to adjust intensity. Looking forward to meet time. #teamelitefts #elitefts #powerlifting #bodybuilding #strongman #crossfit #bench #benchpress #strength #speed #conditioning #training #coaching #conjugate #531 #ohiouniversity #fitness #gym

A video posted by Joe Schillero (@joeschillero) on Nov 7, 2016 at 7:24pm PST

215x5 245x5 280x8 D1. Paused Close Grip - 3x6 w/ 245lbs D2. Kettlebell Rows - 3x10 E1. One-Arm Dumbbell Rows - 3x10 each side E2. Tricep Cable Pushdowns - 3x20 F. Hammer Curls - 3x15

OHP Day (Thursday):

A. Warm-Up - Breathing Drills, RPR Points, and ShouldeRok Swings B. Med Ball Throws - 3x3 (in between warm-ups) C. OHP: % work

170x10 for OHP reps today followed by down sets with 160lbs and chin ups/push-ups & triceps/biceps. 6 weeks from meet time. #teamelitefts #elitefts #powerlifting #bodybuilding #crossfit #strongman #ohp #overheadpress #shoulders #militarypress #strength #speed #power #training #coaching #ohiouniversity #ohiou #fitness #wellness #gym

A video posted by Joe Schillero (@joeschillero) on Nov 10, 2016 at 7:55pm PST

135x5

155x5

170x10

**Add 20lb Weighted Vest

D1. Chin-Ups - 4x8

D2. OHP Down Sets - 3x5 w/ 160lbs

E1. Pushups - 3xAMRAP

E2. Chin-Ups - 3x6

F1. Cable Tricep Pushdowns - 3x15

F2. Dumbbell Curls - 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

Ask me a Question on our free team elitefts Q&A