Currently: 4 Weeks into Post-Meet Training
Below is a summary of my training from Week 4 in this post-meet training cycle. I'm working to keep in mind the increased volume throughout the week when developing my expectations for rep numbers and weights on any given day. My current bodyweight is about 211.
Videos are all uploaded on my Instagram page HERE.
Day 1: Squat/Bench/Deadlift Day (Saturday):
Top % Set of Deadlift: 475x8
Work Up Sets: None.
Supplemental Movement #1: Duffalo Bar Squats - 8x3 w/ 325lbs
Supplemental Movement #2: Bench Press - 6x3 w/ 250lbs
Assistance Work: Reverse Hypers, Tricep Pushdowns, Bicep Curls
Day 2: Bench-Focus Day (Monday):
Top % Set: 275x6
Work Up Sets: None.
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: 440x3
Work Up Sets: None.
Supplemental Movement: RDLs - 3x8 w/ 365lbs
Assistance Work: Hanging Leg Raises.
Day 4: Secondary Bench Day (Thursday):
Top % Set: Pause Floor Press - 8x3 w/ 245lbs
Work Up Sets: None.
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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