11 Weeks from UPA Winter Rack Attack
Overhead press this past week went well - I've been stalling on some of my work sets lately so I dropped my training max by 10 lbs for this next cycle. I was still able to hit a pretty smooth 225 after my work sets (97% of my max) so I was happy with that! I've also been continuing to use the weighted vest for my assistance work and have been liking the challenge.Saturday I deadlifted at elitefts and despite feeling pretty worn out was able to hit a rep PR of 505x10 (previous best was 495x10). I also tried doing marches on a tire in the hip belt squat machine and it seemed to help open my hips up after sitting in the car on my drive to the compound (video below)
Warm Up (about 10 mins) - BOTH DAYS:
*Breathing Drill - 1 set of 5 breaths
*Muscle Activation Trigger Points - 20 seconds each point
*ShouldeRok - 2 sets of 15 swings
Thursday (OHP Day) Strength Work:
A* Bodyweight Chin-Ups - 3x6A2* Med Ball Throws - 3x3
B. OHP - % work
145x3
165x3
185x7
205x1
225x1
C1. OHP Down Sets - 3x6 w/ 165lbs
C2. Chin-Ups - 3xAMRAP (1 short of failure)
D. Pushups - 3xAMRAP (1 short of failure)
*C1+C2+D = while wearing 20lb weighted vest
E. Dumbbell Curls - 3x15
Saturday (DL Day) Strength Work:
A. Deadlift - % sets385x5
465x5
505x10
B. Buffalo Bar Box Squats (no briefs) - 3x6 w/ 315lbs (focus on speed)
C. Reverse Hypers - 3x18
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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