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.
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.
The last couple sessions I didn't hit any particular rep PRs, and was just putting in the work (which I've grown to appreciate much more than I did in the past). I felt great warming up for squat today so I wanted to really push the reps on my last work set and go for a rep PR.
While it's important to work above 90% to get stronger, I think too many lifters neglect building their work capacity and utilizing volume to get stronger. Hitting rep PRs consistently has continued to keep me on track and prevent me from feeling like I need to test my heavy lifts too frequently.
Warm Up (about 10 mins):
*PRI Breathing Drill - 1 set of 5 breaths
*Muscle Activation Trigger Points - 20 seconds each point
*ShouldeRok Swings - 1 sets of 15 swings per side
Strength Work:
A* Dynamic Work: Box Jumps - 3x5
B. Squat
[youtube=https://www.youtube.com/watch?v=F_GmqPI0zXY]
285x5
325x5
375x11 (rep PR)
C. Down Sets (no belt) - 3x5 w/ 285lbs
D. GHR - 3x7
E. Hanging Leg Raises - 3x10
For Coaching & Programming Questions, feel free to contact me at joeschillero@gmail.com
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