Arnold Prep: Week 7 heavies

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. This is the 3rd week of pushing heavier before deload. Last week I took 275 for a single. Hit it solid but could've been smoother/faster. This week I took 3 singles at 275 and it felt so much better. Smoother, more confident and depth wasn't an issue at all. Position was perfect. Bench day went well. I had taken 165 the week before. Ended up working up to 185 this week and while it was a little slower than I would like, but I misgrooved it a bit off my chest. So I know I can make it cleaner. Hit 4 training days this week. It's been a good balance of not pushing to try to get 5. At this point, recovery is more important to prepare for the next session than it is to cram in a bunch of days. This was a really good week. Lots of good training wise and a lot of other good things coming around too. For me right now, feeling the weight is good. Excited and ready for the deload and then ramping back up again for the meet. Monday
A. Squats
260x1
275, 3x1
250x3
225x8
B. Deficit deads 2-3" 250, 3x7
C. Bulgarian split squats
D. Back extensions
E. Abs 10mins

A video posted by Julia Ladewski (@julialadewski) on Jan 23, 2017 at 1:43pm PST

Tuesday
A. Bench press 165x1 (very fast)
175x1 (decent)
185x1 (little slow, but misgrooved it, so it will get better)
205x3 with slingshot
B. Shoulder saver close grip 4x8
C. Machine laterals 3x12
D. Face pulls
E. Reverse curls
F. Banded pushdowns x100

A video posted by Julia Ladewski (@julialadewski) on Jan 24, 2017 at 1:29pm PST

Thursday A. Squat narrow stance 4x10-12 B. Leg press 4x20 C1. Lat pulldowns 5x12 C2. Hamstring curls 5x10 D1. Seated low row close grip D2. Leg extensions E. DB shrugs facing incline F. Abs 5mins Saturday
A. Floor press 4x6
B. Pull-ups weighted 5x3
C1. Dips 3x12-15
C2. DB row dead stop 3x12ea
D1. Tate incline
D2. DB hammer curls
E. Banded pullaparts x100
F. Banded pushdowns x100