Currently: 6 Weeks into Post-Meet Training
Below is a summary of my training from Week 6 in this post-meet training cycle. I continue to build overall volume through submax sets; and work in rep PRs with higher percentages. I also made an adjustment to my deadlift structure for this week; and now am doing multiple sets of 3 (like with some of my other lifts) instead of a top AMRAP set.
Videos are all uploaded on my Instagram page HERE.
Day 1: Squat/Bench/Deadlift Day (Saturday):
Top % Sets of Deadlift: 5x3 w. 435lbs
Supplemental Movement #1: Squats - 8x3 w/ 335lbs
Supplemental Movement #2: Bench Press - 6x3 w/ 255lbs
Assistance Work: Hanging Leg Raises, Tricep Pushdowns, Bicep Curls
Day 2: Secondary Bench Movement Day (Monday):
Floor Press: 8x3 w. 255lbs
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: 425x9 (rep PR)
Supplemental Movement: Beltless RDLs - 3x5 w/ 335lbs
Assistance Work: GHRs, Hanging Leg Raises.
Day 4: Primary Bench Day (Thursday):
Top % Set: 280x5
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.
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