Arnold Prep: Week 9

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. Week recap.... some heavy work was put in and tested out some different knee wraps. Think I found a pair I like and will use. I'm happy with my squat reps. The doubles I have been taking working up to my heavy sets are doubles that were very slow last year. I couldn't be more pleased with how those are moving. And then hitting 225x10.... honestly don't know if I've ever done that before (probably because the idea of squatting 10 reps is insanity, haha). But wow.... it was smooth and definitely had a few more left in me. Bench is going good. I can't complain as I'm hitting 185 at a good speed. 190 was a bit slower than I would've liked, but that's mainly because my brain decides to do different things at anything above 190. Still on the right track though. Lotta good accessory work was done... bodyweight tricep extensions,

sumo stiff legged deads and

some swings with fat bells. Arnold is just around the corner! Big thanks to Scott for his coaching (can see how he programs his other folks over

@pumpbarbell ), my soft tissue therapist

Jason Colley, and my elitefts teammates...

elitefts' instagram is finally up and running!! Monday
Squats
240x2
265x1 wraps
285, 2x1 wraps
225x10
Stiff sumo deads 5x10
Single leg leg press 3x9ea
Hamstring curls 3x15
Pull-ups 4x4

A post shared by Julia Ladewski (@julialadewski) on Feb 6, 2017 at 11:55am PST

Tuesday
Bench press
170x1
180x1
190x1
Slingshot 205, 2x4
DB rolling tris floor 6x9
Banded flyes x100
Banded rows x100
Machine dips 4x12
DB hammer curls 4x15
Laterals 4x20

A post shared by Julia Ladewski (@julialadewski) on Feb 7, 2017 at 2:11pm PST

  Thursday
A. Wide stance box squats 8x3 w/ chain
B. Single leg stiff dead 3x12ea
C. KB swings 4x20
D. Chest supported row 4x12
E. Lat pulldown 4x10
F. Shrugs 2x30

A post shared by Julia Ladewski (@julialadewski) on Feb 9, 2017 at 1:51pm PST

Friday
A. Incline close grip 5x7
B1. Cuban press 4x8
B2. BB rows 4x12-12-8-8
C. Machine laterals 4x12 w/ drops
D. Pushdowns grenades 4x15
E. Body weight tricep extensions off barbell 4x12
F. Hammer curls 5x8-12

A post shared by Julia Ladewski (@julialadewski) on Feb 10, 2017 at 10:23am PST