Currently: 4 Weeks Out from USAPL Cbus Lifting Co. Spring Classic
Below is a summary of my training from Week 4 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 weight class, and currently weigh about 223lbs.
Videos are all uploaded on my Instagram page HERE.
Deadlift-Focus Day (Saturday):
Top % Set: 465x8
Work Up Sets: 495x1 / 555x1
Supplemental Movement: Squats (slight pause, explode up) - 3x5 w/ 345lbs
Assistance Work: GHR, Hanging Leg Raises
Bench-Focus Day (Monday):
Top % Set: 255x11
Work Up Sets: None
Supplemental Movement: Ultra Wide Grip Bench - 3x6 (slow negative) with 185lbs.
Assistance Work: Meadows Rows, Lateral Dumbbell Raises, Rolling Dumbbell Extensions, Bicep Curls.
Squat-Focus Day (Tuesday):
Top % Set: 390x10
Work Up Sets: None
Down Set: 1x5 paused/beltless w/ 295lbs
Supplemental Movement: Low Block Pulls - 5x3 w/ 405lbs
Assistance Work: Hanging Leg Raises.
Secondary Bench Day (Thursday):
Top % Set: 10x3 w/ 225lbs
Work Up Sets: 275x1 / 315x1 (2-second pauses)
Supplemental Movement: Close Grip Spoto Press (slow eccentric) - 3x5 w/ 225lbs
Assistance Work: Seated Hammer Strength Machine Rows, Cable Tricep Extensions, Dumbbell Curls.
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.
For Coaching & Programming Questions, feel free to contact me at joeschillero@gmail.com
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