Summary of the past week's main training sessions - This past week I began a new Box Squat Cycle with the SSB and Bands, using Briefs; in replacement of my normal Deadlift Rep Day. I wrote about this more in last week's log.
(Training videos can be found on my Instagram page)
(You can read about my current competition plans here)
Day 1 - Box Squat (Dynamic Emphasis)A. SSB Box Squats vs Average Bands (in briefs) - 10x2 w/ 335+bands, then 1x2 w/ 355+bands
B. SSB Good Mornings - 3x8
C1. GHR - 3x10
C2. Ab Wheel - 3x8
Day 2 - Strength Circuit - wearing 25lb weight vest
1. Front Squat - 5 reps
2. OHP - 5 reps
3. Chinups - 8 reps
4. Pushups - 10 reps
*5 rounds done as quickly as possible
*Increased to 145lbs on barbell
*Completed in 10:50
Day 3 - Squat Focus
A. Squats (down week): 395x5
B1. Pause Squats - 3x5
B2. Chin Ups - 3x8
C1. GHR - 3x12
C2. Hanging Leg Raises - 3x10
Day 4 - Bench Focus
A. Bench Press Top Set: 255x5
B1. Pause Spoto Press - 3x5
B2. Dumbbell Rear Delt Flyes - 3x15
D1. Tricep Extensions - 3x15
D2. Dumbbell Bicep Curls - 3x8 each arm
For training questions, coaching, or feedback - You can always feel free to comment or email me at joeschillero@gmail.com / You can also visit PeakMentalPerformance.Org for information and podcasts on training, mental health, and coaching.
