Off-season: Back & Shoulders

I just 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. 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, reworking some strength work in with some volume work for the added muscle during the rebound dieting phase.   A bit of catch up from last week's training... here are a few days. BACK Chest supported rows (plate loaded) 5x10, 10, 15, 15, 20 Neutral grip pullups 5x3 w/ 25# loaded DB Row 3x10 each Reverse Flyes 4x15 Seated Row 1 giant drop set x8-12 reps, 4 drops   SHOULDERS Reverse Pec Deck 4x20 Face Pulls 3x20, last set drop set superset with Cable Side Laterals 3x10 Plate loaded shoulder press 2x5,5,5 each arm 1x10 6, 4, 2 each arm DB Laterals & high pull 4x10/10   DIET has been fairly on point. Cheat meal last week was AWESOME. Ice cream anyone?? Back on track and Amit says progress is good. Been holding steady around 250g carbs for the last 2 weeks. After this week's update we will see where I'm at. I will say that I feel big. Haha. Big in a good way. Obviously not nearly as lean but I feel surprisingly good.