Arnold prep: Week 11 (1 week out)

Recent comps: 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 June 12, 2015 NPC Junior Nationals - Women's Physique Scott Paltos has been doing my programming since March 2015 for both powerlifting and physique. Read back at previous training logs to see what my off-season contained to prep for both PL and physique. May - September we coined #creatingamonster to bring a bigger package to the stage. With physique comps done for 2016, we will transition back to strength work in preparation for the Arnold. Final countdown of training here. At this point, there's no need to push big numbers. Just keep everything grooved. Keep feeling good. Squat opener on Wednesday and Friday was bench work, close to an opener. Assistance work is stuff we know that isn't gonna make me sore (aka, stuff I've been doing). At this point you're not getting stronger and you're not gonna make any big improvements technically, so just be smart. Monday A. Floor press 4x6 B1. Machine shoulder press 3x12 B2. Lat pulldowns 3x12 C1. Machine dips 4x10 C2. Ez bar standing curls 4x12 D. Ss push-ups x100 E. Hammer rows 4x9 ea arm   Wednesday
A. Squat
235x1
255x1 wrapped
280x1@2 wrapped
225x5
B. Stiff deads conventional 3x8
C. Back extensions 4x12
D. Lat pulldowns wide 4x15
E. chest supported row 4x9ea
F. Abs

A post shared by Julia Ladewski (@julialadewski) on Feb 22, 2017 at 10:51am PST

  Friday
A. Bench press
135x3
155x2
165, 2x1
Slingshot 185x8
B. Pull-ups 4x8
C. Machine dips 4x15
D1. Laterals 3x10
D2. Seated cleans 3x10
E. Banded pushdowns x100
F. Pullaparts underhand x100