3 Weeks Out from UPA Summer Showdown in Cleveland, OH - Competing Raw @ 220lbs
Since XPC Finals in March, I've been adjusting my training to work around my hip joint problems (torn labrums, bone spurs, etc), and improve my recovery so I can not only improve my performance on the platform, but improve the mental health stuff I've dealt with for years. Working to train smarter, so I can train harder; and help others along the way..
Monday was bench day, and I was interested to see how the new trigger point and muscle activation warm-up would affect bench (bench is by far the most temperamental lift for me in terms of little injuries and tweaking my pec). I did feel like after the warm-up I was able to get in a better position and was able to lock out easier without protracting my shoulder blades/getting loose.
Warm Up (about 10 mins):
*PRI Breathing Drill - 1 set of 5 breaths*Muscle Activation Trigger Points - 30 seconds each point
*ShouldeRok Swings - 1 sets of 15 swings per side
Strength Work:
A* Chin-Ups - 3x8A** Med Ball Throws - 3x6
B. Bench Press
[youtube=https://www.youtube.com/watch?v=Ma0HA-pPrNc]
205x5
235x5
270x13 (5+ set) (rep PR)
C1. Close Grip Bench - 3x8 w/ 235lbs
C2. Chin-Ups - 4x10
D1. One-Arm Dumbbell Rows - 3x13
D2. Rear Delt Shoulder Raises on Bench - 3x25
E1. Tricep Pushdowns - 3x20
E2. Dumbbell Curls - 3x20
For Coaching & Programming Questions, feel free to contact me at joeschillero@gmail.com
Ask me a Question on our free team elitefts Q&A
