I competed in NPC Junior Nationals on June 12-13. I came in with a much bigger and leaner package than years past. Moving into the off season I will be working on my raw strength and putting on size in my upper body. Competition plans are still to be determined with the possibility of some powerlifting in the late fall. I will continue to work with Amit Sapir on my off-season dieting, gradually increasing food and working to put on some good muscle. Scott Paltos will be doing my training. We've added quite a bit of muscle and are continuing to work some technical things with my raw lifts. The last couple weeks have played out for me to train Mon/Tues/Wed/Fri/Sat, with Thursday and Sunday being off. Scott made the adjustments due to scheduling issues but is now happy with how the extra day of rest has benefited me. I've been loving my training lately. More rep/volume work on my main lifts and less "singles" work. Still high volume on accessories to keep building some mass. Took progress pics the other day and even though they were post training, shoulders, arms and back have improved tremendously. Legs too. Going to run a mini diet in a few weeks before Thanksgiving. Scott wants to see what happens... wants to make sure that I can actually hold the mass I've gained, or if I lose some size during the mini diet. "You may be putting on size too fast" were his exact words. Meet is still in the back of mind. Looking at a few dates and hopefully can figure out something soon. Wednesday - Bench & accessories (shoulders and arms)
A. Comp grip bench 4x6 rpe7 (155x6, 160x6, 160x6, 165x6... really happy with this as I'm handling heavier weights for more reps. Still no spotter or training partners, so doing pretty good solo.)
B. DB bench on stability ball 3xmax reps @50 (25, 20, 18 reps)
C1. Seated around the worlds 4x10-12
C2. Bent over raises 4x12 with holds
D. Hammer strength shoulder press 4x8-10 with 2 rest pause sets
E. KB lateral raises - 2x15
F1. Straight bar pushdown 4x12-15
F2. Incline DB curls 4x6-10
A. Comp grip bench 4x6 rpe7 (155x6, 160x6, 160x6, 165x6... really happy with this as I'm handling heavier weights for more reps. Still no spotter or training partners, so doing pretty good solo.)
B. DB bench on stability ball 3xmax reps @50 (25, 20, 18 reps)
C1. Seated around the worlds 4x10-12
C2. Bent over raises 4x12 with holds
D. Hammer strength shoulder press 4x8-10 with 2 rest pause sets
E. KB lateral raises - 2x15
F1. Straight bar pushdown 4x12-15
F2. Incline DB curls 4x6-10
Friday - Back and light arms A1. Banded pullaparts x20 with holds A2. Banded pull down w/contraction hold x10 3-5 secs 4 sets B. Pull-ups 4x4-6 C. Hammer row single arm 4x8 rest pause last 2 sets D1. Pulls to chest high cable 3x20 D2. Low cable rope to face 3x20 E1. Preacher curls 4x12 drop set last E2. Incline skulls 4x10 drop set last two
