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. After my heavy days on Monday and Tuesday, I had some accessory days. Thursday is my accessory squat work. This week was some front squats with a pause. I forgot my Oly shoes, which normally Scott doesn't want me front squatting in flats. I've watched a lot of videos and lately it seems a lot of women are squatting very narrow stanced. If you notice in my front squat video, I still sit back. A lot of front squats I see are done Oly style, which would be very vertical spine with knees traveling forward. Neither are wrong. Some times it depends on body structure, leverages and strengths. Just something that makes me think as I watch others. Thursday
A. Front squat 4x8 1 sec pause bottom
B. Sumo stiffeys 4x12
C1. Leg press 3x20
C2. Leg extensions 3x15
C3. Hamstring curls 3x12
D. Lat pulldowns neutral wide 4x12-12-10-10
E. seated chest supported rows
F. DB shrugs
A. DB incline press 4x12-12-10-10 1xamap
B1. Laterals 4x12
B2. Seated cleans 4x15
C1. Rolling triceps on floor 6x10
C2. Reverse Ez bar curls 6x12
D. Rear pec decks
E. DB shrug rack attack Saturday This was a "bodybuilding" and recovery day. For the most part we've taken out the 5th day of training. If I'm feeling good or need to get out and get moving, he will add in some light stuff.
Bands
Face pulls x100
Pushdowns x100
Pullaparts x100
Lateral steps x50/50 each way
Curlsx100
Battling ropes
A. Front squat 4x8 1 sec pause bottom
B. Sumo stiffeys 4x12
C1. Leg press 3x20
C2. Leg extensions 3x15
C3. Hamstring curls 3x12
D. Lat pulldowns neutral wide 4x12-12-10-10
E. seated chest supported rows
F. DB shrugs
Friday
A. DB incline press 4x12-12-10-10 1xamap
B1. Laterals 4x12
B2. Seated cleans 4x15
C1. Rolling triceps on floor 6x10
C2. Reverse Ez bar curls 6x12
D. Rear pec decks
E. DB shrug rack attack Saturday This was a "bodybuilding" and recovery day. For the most part we've taken out the 5th day of training. If I'm feeling good or need to get out and get moving, he will add in some light stuff.
Bands
Face pulls x100
Pushdowns x100
Pullaparts x100
Lateral steps x50/50 each way
Curlsx100
Battling ropes
