5 Weeks Out from UPA Summer Showdown in Cleveland, OH
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..
Until the past few months I hadn't been doing any steady overhead pressing in the past year or so; and I was really weak when I started again. My hope was that once I got on a roll I would start improving again, and I'm really happy that's been the case. Almost every week I've been hitting some sort of rep PR, which is difficult to do on a lift like overhead press, where 5lbs is a much larger percentage of my 1RM than say on squat or even bench. My main focus right now is to continue adapting but if it's not broke don't fix it, and continue working hard each week. I've got a ways to go but I'm happy with the improvement. CJ Murphy had also suggested getting my head through quicker on the press and that's been helping a lot as well.
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* Chin-Ups: 3x6
A2* Med Ball Throws: 3x6
B. Strict OHP
[youtube=https://www.youtube.com/watch?v=33GFmsnAhFg]
155x5
175x3
195x5 (1+ set) (rep PR)
205x3 (work up set)
C1. Down Sets for OHP - 3x8 w/ 155lbs
C2. Chin-Ups - 4x10
E1. Tricep Cable Pushdowns - 3x12
E2. Band Pull-Aparts - 3x12
F. Supinated Bicep Curls - 3x12
For Coaching & Programming Questions, feel free to contact me at joeschillero@gmail.com
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