10 Weeks from UPA Winter Rack Attack
Tuesday I squatted and was happy to hit a rep PR (5 with 435) that looked much better than my previous set of 5 with 430. Moving the bar lower on my back has made a good difference, and I'm a lot more stable and upright. I then added knee wraps for 475x3 and 500x2. It didn't feel too bad, but I was starting to get gassed with the 500 after wrapping myself a few times. Ideally in the next few weeks I'd like to hit 500 for 3+.
General Warm Up (about 10 mins):
*Breathing Drill - 1 set of 5 breaths
*Muscle Activation Trigger Points - 20 seconds each point
Strength Work:
A*Box Jumps - 2x3
B. Squats - % work
345x5
380x3
435x5 (rep PR)
add knee wraps
475x3
500x2
C. GHR - 3x10
D. Hanging Leg Raises - 2x13
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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