Currently: Less than 3 Weeks Out from USAPL Cbus Lifting Co. Spring Classic
Below is a summary of my training from Week 3 in this training cycle. This meet will be my first competing raw with sleeves (and feet flat for bench, other IPF rules, etc) in several years, so I have been making some adjustments this training cycle. I will be competing in the 105kg division.
Videos are all uploaded on my Instagram page HERE.
Deadlift-Focus Day (Saturday):
Top % Set: 500x3
Work Up Sets: 525x1 / 560x1
Supplemental Movement: Squats - 6x3 ww/ 390lbs + 435x1
Assistance Work: Reverse Hypers, Hanging Leg Raises
Bench-Focus Day (Monday):
Top % Set: 285x5 (paused)
Work Up Sets: 305x1 (long pause)
Supplemental Movement: Ultra Wide Grip Bench - 3x12 (slow negative) with 135lbs.
Assistance Work: Hammer Strength Machine Rows, Rolling Dumbbell Extensions, Bicep Curls.
Squat-Focus Day (Tuesday):
Top % Set: 435x7 (rep PR)
Work Up Sets: None
Down Set: None
Supplemental Movement: Low Block Pulls - 5x3 w/ 445lbs
Assistance Work: Hanging Leg Raises.
Secondary Bench Day (Thursday):
Top % Set: 6x3 w/ 255lbs
Work Up Sets: 285x1 / 325x1
Supplemental Movement: Close Grip Spoto Press (slow eccentric) - 3x12 w/ 135lbs
Assistance Work: Seated Hammer Strength Machine Rows, Cable Tricep Extensions, Dumbbell Curls.
For Coaching & Programming Questions, feel free to contact me at joeschillero@gmail.com
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Competitively - My last competition was the UPA Winter Rack Attack on December 17th (competed raw at 220lbs). It was 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.
Ask me a Question on our free team elitefts Q&A
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