Currently: 2 Weeks into Post-Meet Training
Below is a summary of my training from Week 2 in this post-meet training cycle. Right now I'm starting light, rotating in some new supplemental movements, and have added in a third day of a bench movement, something I was considering doing for a while, and after reading Ben Pollack has been doing the same thing, I decided to experiment with a third day (built into my other training day).
Videos are all uploaded on my Instagram page HERE.
Day 1: Deadlift-Focus Day (Saturday):
Top % Set: 455x8
Work Up Sets: None.
Supplemental Movement: SSB Squats - 8x3 w. 290lbs
Assistance Work: Reverse Hypers
Day 2: Bench-Focus Day (Monday):
Top % Set: 265x8
Work Up Sets: None.
Supplemental Movement: Down set of Bench with Shoulder Saver Pad - 1x12 w/ 225lbs
Assistance Work: Hammer Strength Machine Rows, Seated Hammer Strength Shoulder Laterals, Tricep Cable Pushdowns, Bicep Curls.
Day 3: Squat-Focus Day (Tuesday):
Top % Set: 385x11
Work Up Sets: None.
Supplemental Movement: RDLs - 3x8 w/ 315lbs
Assistance Work: Hanging Leg Raises.
Day 4: Secondary Bench Day (Thursday):
Top % Set: Pause Floor Press - 8x3 w/ 225lbs
Work Up Sets: 275x1 / 295x1 (long pauses)
Supplemental Movement: None
Assistance Work: Seated Hammer Strength Machine Rows (different grip), Rear Delt Flyes, 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 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 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.
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