Post-meet: Week 2

Recent comps: March 4, 2017 XPC Arnold - Raw 132, (315/185/360, 3 PR's) Nov 5, 2016 NPC Midwest Gladiator Chicago - Women's Physique Sept 24, 2016 NPC Indianapolis Grand Prix - Women's Physique May 7, 2016 RPS Mid-Atlantic Powerlifting - Raw 132, Pro total Coach - Scott Paltos. Read back at previous training logs to see what my off-season contained to prep for both PL and physique. #creatingamonster. We kinda know what I need moving forward with my lifts. Bench, I need more control and tightness, as well as a better bar path. Squat, I need to continue to build up posterior chain, but hammer ab/core work as well as keeping upper back tight at the bottom of the squat. This week was seeing some of that and finished out the week with some accessories and swole work. Friday was a fun one and induced some pretty good soreness... hello rear delts! (can never have enough of those) Next week starts official off season programming! Monday
A. Speed bench w/ minis 50%, 10x2 @ 100
B. Incline DB bench 4x15
C1. Machine laterals 4x15
C2. Seated cleans 4x10
D1. Rope pushdowns
D2. DB hammers
E1. Machine dips
E2. Ez curl close grip
F1. Ss push-ups 2xamap
F2. Pull-ups neutral 2xamap Tuesday
A. Squat 5x4 @ 225, 235, 245, 250, 250
B. Deficit deads 2" 4x10 @ 200
C. Leg press 4x20
D. Hamstring curls
E. leg extensions
F. Lat pulldowns Thursday
A. DB floor press x15-12-10-12-15
B. Cable flyes x12-12-20-20
C1. Heavy laterals 4x10
C2. Cable rope front raise 4x12
C3. Bent over DB raises 4x10
D1. Decline skulls
D2. Ez curls
E1. Rev ez bar pushdowns
E2. Cable curls Friday 6 rounds
Pull-ups x3
Seated row x12
Banded pullaparts x20
DB shrug x15
Rest 1min after each round

5 rounds
Pull-ups x3
Chest supported rows x8
Banded face pulls x20
Rev incline shrugs x10
Rest 1min after