Currently: 8 Weeks into Post-Meet Training
Below is a summary of my training from Week 7 in this post-meet training cycle. I continue to build overall volume through submax sets; and work in rep PRs when I feel good. I'm really happy with where things are going right now; and my bodyweight is sitting right at 209lbs (where I want to stabilize at).
Videos are all uploaded on my Instagram page HERE.
Day 1: Squat/Bench/Deadlift Day (Saturday):
Top % Sets of Deadlift: 8x3 w. 405lbs
Supplemental Movement #1: Squats - 10x3 w/ 315lbs
Supplemental Movement #2: Bench Press - 8x3 w/ 240lbs
Assistance Work: Reverse Hypers, Tricep Pushdowns, Bicep Curls.
Day 2: Secondary Bench Movement Day (Monday):
Floor Press: 10x3 w. 240lbs
Supplemental Movement: None.
Assistance Work: Hammer Strength Machine Rows, Seated Hammer Strength Shoulder Laterals, Tricep Cable Pushdowns, Bicep Curls.
Day 3: Squat-Focus Day (Tuesday):
Top % Set: 405x11
Supplemental Movement: Beltless RDLs - 3x5 w/ 345lbs
Assistance Work: GHRs, Hanging Leg Raises.
Day 4: Primary Bench Day (Thursday):
Top % Set: Triples up to 335lbs, and single with 350lbs.
Supplemental Movement: None
Assistance Work: Seated Hammer Strength Machine Rows (different grip), Rear Delt Flyes, Cable Tricep Extensions, Dumbbell Curls.
For Questions or Information Regarding the Peak Mental Performance Podcast, Coaching, or Programming, check out PeakMentalPerformance.org or contact me at joeschillero@gmail.com
-- Competitively - My last competition was the USAPL Spring Classic in Columbus, OH April 1st; where I qualified for USAPL Raw Nationals. I am currently deciding on my next raw meet this year, and will likely also compete equipped again sometime early next year.
I'm currently the Fitness & Wellness 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.