Recent comps: 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. The off-season was programmed to add more size and work my technique on my raw lifts. Then slowly transitioned to raw powerlifting meet prep for May. As of right now, tentative physique show planned for September... #creatingamonster. Ok......... I mentioned on Instagram that I would explain a little about how Scott is approaching my training this year. In the past I've usually done 2 leg days every 8-10 days. Obviously the volume/intensity varied. Based off of last year's results, we decided to take a different approach (which just shows that not one route works for everyone). My glutes... well, they weren't proportioned to the rest of me. Meaning they over powered my waist, back and legs. Soooo... Scott has some ideas, all of which I will not lay out or explain, but basically going to cut back on the leg training frequency. Also, as a powerlifter, my legs love heavy squats. So when I squat heavy, they are happy and want to hang on to everything I have. Which is great for PL and some off season gains. Not so great for the stage. All that means is that we want my back to be a strong point and my waist/glutes to look small, so my legs pop more. So far, we think it's working. We will see what happens in the next few weeks. I have a couple possible shows picked out for September... assuming that life goes as planned. A lot has been going on lately and while it's painstakingly slow, it's teaching me patience. A few other good things have been happening as well. After Saturday's leg session I finally went and got the new ink I've been planning. Was there for a few hours with about 2.5 hours of actual work. The last hour was the annoying pain of just wanting to be done. But overall, it wasn't too bad. Hoping to head back in a few more weeks to get the shading done. Saturday - Leg day from hell A. Leg press 2x15 B. SSB 5x12-10-8-6-4 drop set last one x6-12 each drop (3-4 drops don't worry about depth)
C1 pulsed lunges 4x20each
C2 leg extensions 4xswole (move foot angle around)
D. Single leg hamstring curls 4x12
E. Stiff DB Deads pulsed 4x10-12 moderate to heavy
F. Leg press 4x15
G. Abs 5mins
A. Lat pulldowns 5x12
B. Bodybuilding rows 5x12-10-8-10-20
C1. Stiff rope pulldowns
C2. Hammer seated rows
D. Rear pec decks
E. Lat pulldowns different bar
F. Abs
A. Close grip bench press 4x15
B. Straight bar curls 4x12
C1. Incline hammer curls 4x10
C2. Db incline Tates 4x12
D1. Ez bar cable curls
D2. Pushdowns
E. Single leg hamstring curls, fuck with the tempo
F. Leg extensions Friday
A. Arnold's seated 5x8
B. Seated rows with rope 4x15
C1. Cable laterals
C2. Plate raises
D. Lat pulldowns
E. Machine shoulder press
F. Pec deck reverse
C1 pulsed lunges 4x20each
C2 leg extensions 4xswole (move foot angle around)
D. Single leg hamstring curls 4x12
E. Stiff DB Deads pulsed 4x10-12 moderate to heavy
F. Leg press 4x15
G. Abs 5mins
Sunday - light (With the tattoo work done being yesterday, we took it easy today. Didn't want to irritate it, so just a good pump and blood flow.) x100 each with bands Pushdowns Flyes Pullaparts Rows Face pulls Shrugs Curls Lateral walks Tuesday- Back
A. Lat pulldowns 5x12
B. Bodybuilding rows 5x12-10-8-10-20
C1. Stiff rope pulldowns
C2. Hammer seated rows
D. Rear pec decks
E. Lat pulldowns different bar
F. Abs
Wednesday
A. Close grip bench press 4x15
B. Straight bar curls 4x12
C1. Incline hammer curls 4x10
C2. Db incline Tates 4x12
D1. Ez bar cable curls
D2. Pushdowns
E. Single leg hamstring curls, fuck with the tempo
F. Leg extensions Friday
A. Arnold's seated 5x8
B. Seated rows with rope 4x15
C1. Cable laterals
C2. Plate raises
D. Lat pulldowns
E. Machine shoulder press
F. Pec deck reverse
