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..
Last week's OHP session was pretty solid. When I started this training cycle my best strict press was 185x3, and this day I got 185x8. I'm happy that my pressing has continued to improve and I look forward to seeing where it goes from here. I think it's played a big role in starting to move my raw bench back in the right direction.
Warm Up (about 10 mins):
*PRI Breathing Drill - 1 set of 5 breaths
*Trigger Point Muscle Activation
*ShouldeRok Swings - 1 set of 15 swings per side
Strength Work:
A* Chin-Ups: 3x8
A2* Med Ball Throws: 3x6
B. Strict OHP
[youtube=https://www.youtube.com/watch?v=p6TdNp4bQIY]
145x3
165x3
185x8 (3+ set) (rep PR)
215x2 (work up set) (missed 3rd rep)
C1. Down Sets for OHP - 3x8 w/ 155lbs
C2. Chin-Ups - 4x10
D1. Incline Dumbbell Bench - 3x12 (slow eccentric)
D2. Tricep Pushdowns - 3x20
E. Bicep Curls - 3x17
For Coaching & Programming Questions, feel free to contact me at joeschillero@gmail.com
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