8 Weeks Out from USAPL Cbus Lifting Co. Spring Classic
I've continued to make some slow but steady progress on Squat and Deadlift; and I have a few small tweaks I'm going to work in on these last 8 weeks until competition. Since the Spring I've been using a really narrow squat stance to prevent hip pain (I have torn labrums, cam deformity, bone spurs, tendon damage, etc), and while it's helped with the pain and allowed me to squat, I'm not a fan of the leverages it puts me in and it makes it really easy to pitch forward. I think the main culprit of the hip pain is when I sit back too far and use too much of a hip dominant versus knee dominant squat; so I'm going to see if I move my stance back out slightly but keep my knees forward (within reason) if that helps.
I also think I have a potential solution to my deadlift lockout problems, but I'm going to wait and try something before I post about it.
Deadlift Day (Saturday):
A. Warm-Up - Breathing Drills, RPR Points
B. Deadlift - % sets
360x3
410x3
465x8
505x1
550x1
595x1
D. PitShark (Hip Belt Squat) - 4x12
E. GHR - 3x8
Squat Day (Tuesday):
A. Warm-Up - Breathing Drills, RPR Points
B. Box Jumps - 3x3
C. Squat - % sets
315x3
360x3
405x8
455x2
D. Low Block Pulls - 3x5 w/ 405lbs
E. Hanging Leg Raises - 3x12
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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