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. Last Tuesday was probably one of the toughest leg days I've had in awhile. It's been nice to burying myself in training lately and really push. Squats are starting to feel better, relearning some new stances and positioning and especially the raw work.
High bar Squats 155x10 175x10 185x8 195x8 205x6 215x6 155x20
Wide stance GM/ Squat 2x8 2x10
Banded Hamstring Curls x100 (I was pretty lit up after this)
Leg extensions x100 - fewest sets possible, little rest (I tried to hit sets of 20 at a decent load but that didn't last long. I did 20, then like 15, then 12... but kept rest low so this was tough.)
Bulgarian Split Squat 4x8ea first rep bottom hold 5 secs last rep hold 5 secs
Close stance Hacksquat - 3x15
Single Leg Hamstring Curl - 3x20 minimal rest
Today was a good training day. Tough. Challenging. And of course I like that. Diet is on point. One cheat meal a week, usually on the weekend.
