Joe Cappellino 10/15 to 10/20

Training is really winding down… im trying to slightly reduce the amount of shit ive been doing so i can start feeling good going into the meet.  I felt pretty terrible this week all around… arms and legs hanging on by a thread but nothing major… i will start regenerating soon.

Tuesday 10/15

Squats 507 4 triples

uber Speed pulls…. 308 x 8 triples

Incline DB press… lots of sets of 20

Abs and 45 degree back raises


Thursday 10/17

Bench 5 triples of 385, single at 418


Close grip bench… 5 sets of 10

triceps… some wierd exercise that didnt do much

tricep band pushdown


Friday 10/18

Squats… 518 raw… ugly and balance was off.  I was feeling sore as fuck.

TRX on… 606×1


804×1… almost fell over… thought i was in some trouble tonight

859 for 2 singles that were actually pretty good.

Then I pulled…

595 raw, 672 in maxDL





Sunday 10/20

I feel like my arms are falling off….

I hit 451 raw on bench then put on my tight bolt…. I did 4 sets in it and called it even though i was crushing weight.

I ended up hitting 694 to a half board… which should be my opener at worlds

Then I did a shit ton of facepulls, machine row, JM press, shoulder work and chest flyes

Two more weeks to go…. heavy ass squat on deck.

About Joseph Cappellino 49 Articles
Joseph Cappellino, 25 years old, 6'2", 355 lbs.
Sponsored by Quest Nutrition
Occupation: Civil Engineer, EIT
Best Squat: 914 lbs
Best Bench: 733 lbs
Best Deadlift: 777 lbs
Best Singleply Total: 2409 lbs
Best Raw Total: 1862 lbs