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. Horizontal pressing has been giving my shoulder just a touch of pinchy pain. Good thing about training smart is that we can make some subtle changes, still get in the work that needs to be done without continuing to cause more pain or damage. I really do think it's just some soft tissue stuff that needs to be tackled. My typical massage lady does a good job, but need something a little more intense and a little more focused. All else in life is good . Working on some new apparel ideas and hope to "re-launch" some things in the coming weeks. Friday - Bench/Shoulders
A. Fat Bar Floor press 6x5 (sets at 175... this felt really good and strong. Haven't gone heavy on floor press in a long time and my best ever is around 190ish. Shoulder felt great as well as we are trying to keep some pressure off it for a few weeks. It's not terribly painful, just a little sticky sometimes. Hammered the teres with a lacrosse ball and that made a BIG difference.)
B. DB bench 4x12 rest pause each one x1
C1. Seated laterals 4x8-12
C2. Seated Piston Presses 4x Swole
D. Cable laterals 3x15
E1. Skull crushers 4x12 rest pause
E2. Incline curls 4x10 rest pause
F. Machine presses 3x10 drop set last
G. Push-ups x50
A. Fat Bar Floor press 6x5 (sets at 175... this felt really good and strong. Haven't gone heavy on floor press in a long time and my best ever is around 190ish. Shoulder felt great as well as we are trying to keep some pressure off it for a few weeks. It's not terribly painful, just a little sticky sometimes. Hammered the teres with a lacrosse ball and that made a BIG difference.)
B. DB bench 4x12 rest pause each one x1
C1. Seated laterals 4x8-12
C2. Seated Piston Presses 4x Swole
D. Cable laterals 3x15
E1. Skull crushers 4x12 rest pause
E2. Incline curls 4x10 rest pause
F. Machine presses 3x10 drop set last
G. Push-ups x50
Saturday
A. Rack pulls 2" below knee (Worked up to 335 for 3 sets of 3. This was probably the heaviest I've gone in quite awhile B. Chest supported row 4x12-10-8-8. Rest pause last two x2 C1. Rope pulldowns 4x12 C2. Lat pulldowns 4x12 cheating heavy D. BB upright rows shoulder width grip 4x10-12 E. Pulldowns close grip dd handle 4x12 2 sec contraction F. Banded pullaparts x100
