I competed in NPC Junior Nationals on June 12-13. I came in with a much bigger and leaner package than years past. Since July we have slowly transitioned from a bodybuilding split to more of a powerlifting/strength focus, while still hitting lots of volume to build mass. Scott Paltos has been doing my programming since March. We've added quite a bit of muscle and are continuing to work some technical things with my raw lifts. Today's session was ok. This whole week has been off pressing wise. Traveling hit me hard and I've just been exhausted. If we're being really honest, lady time does that. I wake up in the morning and no amount of coffee keeps me from wanting to crawl back in bed. Ended hitting decent numbers and not too far off from where I've been the past couple weeks. Factor in some mini-dieting too. 165x5 was harder than it usually is, but we are taking everything into account. Again... why RPE's are important right now. Shoulders fried quick on the Arnolds, but got a nice pump. Things in life are starting to pick up as well.... local clients, distance clients, holidays, amongst a few other things that make my head spin. But one day at a time and keep my support system close. Friday
A. Comp grip bench press 5x5 rpe7-8 (155, 165, 165, 165, 165)
B. Wide grip bench 3x10 @ 145
C DB seated Arnold's 3x20
D1. Standing single arm laterals 4x8
D2. Seated laterals single arm 4x10
D3. Rev incline laterals 4x12
E. Machine shoulder press 2x20 1x10 drop set
F1. Db supinated curls 4x12
F2. Incline skull crushers 4x12
G1. Tate presses 3x10-12
G2. Straight bar curls 3x8-12
A. Comp grip bench press 5x5 rpe7-8 (155, 165, 165, 165, 165)
B. Wide grip bench 3x10 @ 145
C DB seated Arnold's 3x20
D1. Standing single arm laterals 4x8
D2. Seated laterals single arm 4x10
D3. Rev incline laterals 4x12
E. Machine shoulder press 2x20 1x10 drop set
F1. Db supinated curls 4x12
F2. Incline skull crushers 4x12
G1. Tate presses 3x10-12
G2. Straight bar curls 3x8-12
