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. Right now, we are holding steady with my bench. We pushed it HARD in November and early December. Not just the pressing stuff, but the accessories themselves too. (More supplemental pressing, DB's, etc etc). Was really hitting 175 for a solid 3/4 with a couple still left in the tank. Now, we are holding steady. The holidays and some sickness caused for some adjustments, but hitting the main pressing work and then focusing a bit more on shoulders (still). So while bench is holding, we are pushing squats and deads and it's going really well. Gotta remember there's a time to push certain things and a time to hold steady on some. Got my foot position a little off today so I gotta get back to that being right. An inch difference caused my hips to pop up and can't keep my hips locked in. Monday
A. Bench press 5x10-8-6-4-4 @ RPE 7-8 (135, 150, 160, 165, 165)
B1. Incline Flyes high incline 4x10
B2. Push-ups 4x15-20
C. Machine shoulder press 5x10
D1. Seated leaning forward laterals 4x12
D2. Seated cleans 4x15
E. Rope front raises 3x30 (eyes/chest/stomach)
F. Single arm cable laterals 3x10 drop set last one
A. Bench press 5x10-8-6-4-4 @ RPE 7-8 (135, 150, 160, 165, 165)
B1. Incline Flyes high incline 4x10
B2. Push-ups 4x15-20
C. Machine shoulder press 5x10
D1. Seated leaning forward laterals 4x12
D2. Seated cleans 4x15
E. Rope front raises 3x30 (eyes/chest/stomach)
F. Single arm cable laterals 3x10 drop set last one
