Off-season: Legs, communication and being smart

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. No comp dates set in stone but looking at a meet this spring and a show in the summer. Soooo.... I decided to not squat heavy today. After getting some soft tissue work done last week, it's been feeling better. Not 100%, but MUCH much better. So, to play it smart, Scott and I talked about not squatting or leg pressing (deep flexion hurts). So got a lot of blood flow with some isolation work. And I'm so glad we decided to go this route. No pain afterwards either. Still doing a few other things to get to the bottom of this: * band hip distraction (posterior) in quadruped * squats with posterior band distraction * good dynamic warm up * foam rolling quad/TFL and IT band/ glutes A little communication with my coach and we were able to adjust things on the fly and make a smart decision. He's also going to be switching up my split this week. I had been going: Legs Back/arms Bench/shoulders OFF Legs Back/arms Shoulders/bench accessories OFF Legs have taken a pounding the last 6-8 weeks, so Scott is going to pay around with the frequency of that. Leg recovery hasn't been good so we know a change is needed. Looking forward to it and thankful to have a coach who is able to communicate and adjust a program. Sunday
A. Goblet squat 3x10 light
B1. Leg extensions 4x12-15 drop set last set
B3. Hamstring curls 4x10-12 drop set last set
C. Pulsed Lunges light4x15ea
D1. Seated Hamstring Curls 4x12 drop set last set
D2. TKE 4x20 ea
E. Pull-ups x30
F. Abs 5mins

A video posted by Julia Ladewski (@julialadewski) on Jan 31, 2016 at 10:02am PST