4 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..
As I close in on these last few weeks of training; my focus continues to be pushing my percentage set reps and shooting for rep PRs, and for bench doing a few work-up singles to work technique for the meet. This day I did my last work set and then took two singles @ 315 and 335, which both moved fast. I'll be interested to see how bench goes at the meet.
Warm Up (about 10 mins):
*PRI Breathing Drill - 2 sets of 5 breaths*ShouldeRok Swings - 2 sets of 15 swings per side
*Dynamic Warm-Up - Toe touches to leg swings, lunge to hip flexor stretch, and spiderman hip stretch.
Strength Work:
A* Chin-Ups - 3x8A** Med Ball Throws - 3x6
B. Bench Press
[youtube=https://www.youtube.com/watch?v=LipLjT5FEXg]
225x3
255x3
285x10 (3+ set) (rep PR)
315x1 (work up set)
335x1 (work up set)
C1. Close Grip Pause Bench w/ feet raised - 2x8 w/ 225lbs
C2. Chin-Ups - 3x12
D1. One-Arm Dumbbell Rows - 3x13
D2. Shoulder Raises - 3x15
E1. Tricep Overhead Extensions - 3x15
E2. Dumbbell Curls - 3x18
For Coaching & Programming Questions, feel free to contact me at joeschillero@gmail.com
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