4 Weeks Out from UPA Summer Showdown in Cleveland, OH - Competing Raw @ 220lbs
Since XPC Finals in March, I've been adjusting my training to work around my hip joint problems (torn labrums, bone spurs, etc), and improve my recovery so I can not only improve my performance on the platform, but improve the mental health stuff I've dealt with for years. Working to train smarter, so I can train harder; and help others along the way..
For squat I've been trying to stay really patient, as I know not only transitioning from gear, but also rehabbing my hip, and changing my squat style (from a wide stance squat to a closer, more knee dominant squat) would be a process. Things have been slowly but surely moving along well; and as I'm a little less than 4 weeks from the meet I wanted to push the fatique a little bit and work on keeping my technique when gassed. I did my last work set of 390x8 in knee sleeves, and then threw my wraps on for 455x3 and 500x2. Both felt pretty good, and I originally wanted to do 3 with 500, but I got gassed and the second was a little bit of a grinder. Overall things went well, and I need to just keep working on addressing the new weaknesses that are showing with the change in squat style. The next 2 weeks will be volume and pause work; then take my opener and that'll be it!
Warm Up (about 10 mins):
*500 meters on rower
*PRI Breathing Drill - 2 sets of 5 breaths
*ShouldeRok Swings - 2 sets of 15 swings per side
*Dynamic Warm-Up - Toe touches to leg swings, lunge to hip flexor stretch, and spiderman hip stretch.
Strength Work:
A* Dynamic Work: Box Jumps from seated position - 3x5
B. Squat
[youtube=https://www.youtube.com/watch?v=WeeyyO11b8Q]
305x3
345x3
390x8 (3+ set) (rep PR)
add Metal Silver knee wraps
455x3
500x2
C1. GHR - 3x10
C2. Ab Wheel - 3x10
**Conditioning/Recovery Work was done via Bike the next day.
For Coaching & Programming Questions, feel free to contact me at joeschillero@gmail.com
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