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. Yay for deadlifts!!!!!! Knew going into today that the sumos were going to be my RPE indicators because I haven't pulled sumo in a while. New squat stance too and my hips aren't made to pull like I used to. But I'm ok with that. Things are moving along nicely The sumos definitely beat my hips up a little but I expected that. Diet update.......... well.... I haven't checked my weight since December 1st. I'm about 137/138 still, I can tell but as lean as I am at 132. So that's a good sign. My legs are as thick as they've ever been . My back is wider and shoulders have grown tremendously. Powerlifters are known for strong and big triceps, which I've always had, so now my biceps are finally catching up and I should have well-rounded arm mass when it comes to stepping on stage. Tuesday
A. Conventional/sumo pulls 6x2/2 (2 each) @ RPE 7/8 (all @ 285... conventional felt awesome and fast. Sumo still feels off cuz I haven't done it in awhile.)
B. Sumo deficits 4x4 @ RPE 7 2"
C. Leg press moderate stance 5x20 drop set last one
D. Leg extensions 2x15 2x12 rest pause last two sets
E. Seated hamstring curls 2x12 2x10 rest pause last two
F. DB stiffeys 3x15
G. Abs 10mins
A. Conventional/sumo pulls 6x2/2 (2 each) @ RPE 7/8 (all @ 285... conventional felt awesome and fast. Sumo still feels off cuz I haven't done it in awhile.)
B. Sumo deficits 4x4 @ RPE 7 2"
C. Leg press moderate stance 5x20 drop set last one
D. Leg extensions 2x15 2x12 rest pause last two sets
E. Seated hamstring curls 2x12 2x10 rest pause last two
F. DB stiffeys 3x15
G. Abs 10mins
