Yesterday was my overhead press day; and OHP has definitely been up and down in recent weeks. I haven't hit any rep records in a little while (after hitting a ton in a row), but I'm not worried because I knew as my other lifts got heavier it would take away from OHP. Also, since it's not one of my competition lifts I am less concerned about my percentages above 90-95%. It's more about putting the work in and using it to keep my shoulders and triceps strong.
I also got myself a weighted vest to use for the first time - I've heard Jim Wendler talk about using one a lot, and read Vincent Dizenzo's log recently about using one; so figured I'd give it a try. I've been doing bodyweight chin-ups for a while now as assistance work, so this was a good progression forward. I definitely liked it a lot more than using a weight belt.
Warm Up (about 10 mins):
*Breathing Drill - 1 set of 5 breaths
*Muscle Activation Trigger Points - 20 seconds each point
*ShouldeRok - 2 sets of 15 swings
Strength Work:
A* Bodyweight Chin-Ups - 2x8
A2* Med Ball Throws - 2x3
B. OHP - % work
155x5
175x3
200x3
210x1
220x1
C1. Chin-Ups w/ Weighted Vest - 5xAMRAP
C2. Pushups w/ Weighted Vest - 5xAMRAP
D. Tricep Cable Pushdowns - 3x25
E. Dumbbell Curls - 3x15
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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