Off-Season: Shoulder Day/ Bench & Arm Day

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.   Little catch up on the log. Had a decent week training wise. Life has been a little hectic (keeping kids busy and not completely ripping each other's throats out), working on some business stuff and a few other things in the works. Keep an eye out for a training camp I'll be doing at the Elitefts compound this fall... should be a BLAST! Got some other speaking engagements and traveling trips in the works. I'll be in Baltimore in a few weeks, Kansas City end of August and a few other fall things getting finalized. Training has been full of volume, which has been tons of fun. I love volume. Especially lately with some stress... it allows me to go in and just DO WORK... let some things out. Also helps when your coaches are all on the same page in knowing what needs to be done right now. But yes, getting back to some heavier work on bench and squats. I'm up 10 pounds from my stage weight so that's definitely helping me move some weight too. Plan is maybe a small meet this fall, but continue to focus on building some mass. I'll also be getting back to adding my vids to the YouTubes. Monday Cable lateral raises 3x15 Seated DB shoulder press 4x8. Last set drop set (worked up to 45's on these, which is actually pretty good for me, I think, considering I never really push these much. The drop set was brutal.... shoulders were toast after this.) Standing around the world laterals 4x8. Last set drop set (Shoulders were REALLY smoked after this. Those 2 drops of presses and laterals just crushed me... felt good) :) Plate loaded OH press 2x20 Incline rear raises 4x12-15 SUPERSET WITH
Incline shrugs 4x12-15 Push-ups x50   Tuesday Straight Bar Curls 21's x3 sets (7/7/7) Close grip bench press 5x5 moderate load with 1" pause from chest (2 sec pause) Seated DB hammer curls 4x8-12
SUPERSET WITH Tricep rope pushdowns 4x20 Preacher curls 4x12
SUPERSET WITH Machine loaded dips 4x15-20 Cable Flyes 4x12 SUPERSET WITH
Negative push-ups 5-6secs 4x4 Plate loaded wide grip chest press Rest/pause set- 3-4 rest pauses x8-10 each Single leg hamstring curls 3x8   DIET: Going good. Update sent on Tuesday to Amit, so diet update coming next!!!!!!!!!!