Creating a Monster: Week 8 Prep

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. As I recap my training log each week, I realize I should probably write notes from the days training session immediately following that day's training. My thoughts and emotions and feelings about the day are pretty real at the moment, then when it's time to sit down and update my log, the fog of the week hits and I can't even remember how many meals I've eaten already. This week was a good week, again. I can't really complain about training right now. The sessions are pretty straight forward, but still tons of volume. Lots of straight sets with drops and rest pauses (extended sets). What's my weekly rotation? No idea. Haha. Generally speaking legs on Saturday. Then shoulders get hit twice, back twice, arms usually have 1 dedicated day and then some tris or bis get snuck in on shoulder or back day as well. (That's why you need to read each week). Personally, I like how it's different and rotating. It allows me to get a higher frequency on the body parts that I need. And it's working. Size is holding pretty well in my upper body and yet still leaning out. Usually if I diet too hard or cardio too hard, I lose size very quickly in my upper body. So this year we are trying to balance size WITH conditioning (leanness). I had 2 show dates in mind, but it looks like September 24 will be the one to go with..... 5 weeks out?? Oh shit. Saturday
A. Rack pulls worked up to 315x5
B. Leg press 5x20 w/ Drop set
C. Leg extensions 5x15 w/ drop
D. Smith machine lunges 4x15 ea
E. Stiff 1.5's DB deads 5x8
F. Hack squat 3x12

A video posted by Julia Ladewski (@julialadewski) on Aug 13, 2016 at 2:05pm PDT

Sunday A. Seated Arnold's 5x12 drop set B. Cable laterals 4x20 C. Seated clean and press 3x25 D1. Face pulls 4x15 D2. Db laterals 4x12 D3. Db shrugs 4x12 D4. Front raises 4x10 E. Battling ropes x200 laterals (Also did cardio this day) Monday- arms with some back
A. Lat pulls owns 5x15-12-10-8-8 w/ drop
B1. Db curls 4x12
B2. Incline extensions 4x12
C. Low cable row 4x12 drop set last
D1. Machine curls 4x15
D2. Machine dips 4x15
E. Rear pec deck 4x12-15
F1. Incline Db curls 3x10
F2. Rope pushdowns 3x12 Wednesday
A. Machine laterals 4x12
B. Bradford presses w/press 4x8
C. Incline laterals 4x12
D1. Machine incline press
D2. Standing laterals
D3. Db upright rows
E. Banded pushdowns x200
F. Banded pull aparts x100 (cardio)

A video posted by Julia Ladewski (@julialadewski) on Aug 17, 2016 at 5:11pm PDT

Thursday:
A. Lat pull down 5x15
B1. Stiff rope pull downs 4x12
B2. Db pullover across benches 4x6 w/ tempos
C. Seated low cable 3x20
D. Rear pec deck 4x15
E. Kroc rows 2x25 (Cardio, HIIT) Friday Long walk with sets of pullups at the park :)