Arnold Prep: Week 6 Squats and Bench

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. Continuing with the ramping up plan. I wanted to lay out a little more detail as to the way things have been laid out. Monday - heavy squat/dead. Deads aren't done every week as Scott and I both believe that deadlift training doesn't need to be heavy every week. Personally, I respond well to that. Tuesday - heavy bench. This day has some tricep builder work in there too with back and shoulder accessories. Thursday - Lower body accessories. Sometimes some speed work, or a squat/pause variation. It's a builder usually that is used to bring up any weak point. Then usually some BB work for accessories. Friday - Upper accessory, a press variation and shoulders. Saturday - if i can fit it in, we will do a "pump" day. Bands, ropes, etc. for some pump work, blood flow, recovery etc. Monday
A. Squat
245x1
265x1
275x1
205 3x10
B. Block pulls sumo
275x5
300x5
315x5
C. Hamstring curls 4x15
D. Bulgarian split squats
E. lat pulldowns  

A video posted by Julia Ladewski (@julialadewski) on Jan 16, 2017 at 3:21pm PST

Some coaching tips about my squat: My stance is moderate. Yes, I seen a lot of girls who have moved to a close stance, some even very close. But for right now I feel good in this position. Not as wide as with gear, but a comfortable just outside shoulder width. I'm back in my flats with a lower bar placement on my shoulders. I feel more comfortable and stable and can recover better if I get out of position. Tuesday
A. Bench press
155x3
165x3@2
Slingshot - 185xamap @2
B. Weighted pull-ups 5x3 + 20
C. Floor press 4x10-12
D1. Laterals machine
D2. Machine dips
D3. DB shrugs
E. machine chest press or plate loaded 3x15

A video posted by Julia Ladewski (@julialadewski) on Jan 17, 2017 at 1:13pm PST