Currently: 5 Weeks into Post-Meet Training
Below is a summary of my training from Week 5 in this post-meet training cycle. Volume continues to accumulate, and my bodyweight is down to 210 (just about a pound above where I want to sit). Things are going well, and I hit a rep PR on squat this week, that was easier than expected..
Videos are all uploaded on my Instagram page HERE.
Day 1: Squat/Bench/Deadlift Day (Saturday):
Top % Set of Deadlift: 435x5
Work Up Sets: 505x1, 555x1
Supplemental Movement #1: Duffalo Bar Squats - 12x3 w/ 285lbs
Supplemental Movement #2: Bench Press - 10x3 w/ 225lbs
Assistance Work: Reverse Hypers, Tricep Pushdowns, Bicep Curls
Day 2: Secondary Bench Movement Day (Monday):
Floor Press: 12x3 w. 225lbs
Work Up Sets: 275x1, 315x1, 335x1
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: 375x5
Work Up Sets: 405x1, 460x3 (rep PR)
Supplemental Movement: RDLs - 3x5 w/ 315lbs
Assistance Work: GHRs, Hanging Leg Raises.
Day 4: Primary Bench Day (Thursday):
Top % Set: 255x12
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 Questions or Information Regarding the Peak Mental Performance Podcast, Coaching, or Programming, check out PeakMentalPerformance.org or 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 & 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.
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