Week 1 of Training Post-Meet

This is my first week of (a) working on finding a good position to bench with my feet flat without causing too much hip pain since I'll likely be doing a USAPL meet in the Spring and (b) using Close Grip Incline Bench as my primary pressing movement on my second upper body day instead of Overhead Press (I explain why in my previous post about training changes)

Bench Day (Monday):

A. Warm-Up - Breathing Drills, RPR Points, ShouldeRok Swings

B. Med Ball Throws - 3x4

C. Bench Press: % sets

215x3

250x3

275x7

D. Down Sets (paused/close grip) - 3x3 w/ 215lbs

E. JM Presses - Sets of 8 up to 135lbs

F. One-Arm Dumbbell Rows - 4x18

G1. Cable Tricep Pushdowns - 3x25

G2. Barbell Curls - 3x12

Close Grip Incline Bench Day (Thursday):

A. Warm-Up - Breathing Drills, RPR Points, ShouldeRok Swings

B. Med Ball Throws - 3x4

C. Close Grip Incline Bench Press: % sets

175x3

195x3

225x8

D. Down Sets (paused) - 3x3 w/ 175lbs

E1. Meadows Rows - 4x15

E2. Rolling Dumbbell Tricep Extensions - 4x15

F1. Shoulder Dumbbell Raises - 3x12

F2. Dumbbell Curls - 3x15

Trainheader

 

Competitively - My last competition was the  UPA Winter Rack Attack on December 17th (competed raw at 220lbs). It was my second meet back transitioning to competing raw, and my goal entering next year is to qualify for a larger raw competition (whether it be at the Arnold or elsewhere).

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.

For Coaching & Programming Questions, feel free to contact me at joeschillero@gmail.com

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