This is my especially busy time of the year at work; but I've just been adjusting my training times to keep things rolling. This was a higher rep week; and with my pec minor still bothering me off and on, I kept things pretty conservative. As time goes on I'm really learning to appreciate the value of "punching the clock" and just putting work in, even if it's not a session that involves a PR of some sort.
Monday - Bench Day
Warm Up (about 10 mins):
*Breathing Drill - 1 set of 5 breaths
*Muscle Activation Trigger Points - 20 seconds each point
Strength Work:
A1* Med Ball Throws - 3x3
A2* Chin-Ups - 3x8
B. Bench Press - % work
215x5
245x5
275x10
C1. Shoulder Saver Pad Bench (Paused) - 3x8 w/ 225lbs
C2. Chin-Ups - 4x10
D. One-Arm Dumbbell Rows (Dead Stop) - 3x15
E1. Band Tricep Pushdowns - 3x25
E2. Dumbbell Curls - 3x12
Thursday - OHP Day
Warm Up (about 10 mins):
*Breathing Drill - 1 set of 5 breaths
*Muscle Activation Trigger Points - 20 seconds each point
Strength Work:
A1* Med Ball Throws - 3x3
A2* Chin-Ups - 3x8
B. OHP - % work
135x5
155x5
175x9
C1. OHP Down Sets - 3x5 w/ 155
C2. Chin-Ups - 4x10
D1. Pushups - 3x25
D2. Dumbbell Curls - 3x18
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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