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. Possible raw meet in May and a physique show later in the summer. Been a good solid week all around. After hitting the 275 last week, did some SSB work Tuesday and felt great. Position good, stance good. Wicked sore the following days as it's been probably 10-12 days since I've done a ton of lower work (just squatted and leg curled Friday). Wednesdays back work was typical... lots of pulling, rowing, shrugs and arms. Thursday was scheduled to be an off day. I kinda needed some release though. Personal stuff popped up and mentally I needed something. Asked Scott and we decided it would be good to get some blood flow but nothing strenuous. Felt great... but holy crap, I was sucking wind. Rough stuff. And then completely starving for the next 5 hours. Ready to get meet prep moving next week.... so ready!!! Tuesday
A. SSB squats 6x4 @ 185
B. Bulgarians 4x15
C. Leg press paused 5x10
D. Single leg hamstring curls 4x12
E. Leg extensions 3x15-25, drop set
F. Pull-ups neutral dead hang 3x4
G. Abs 5mins
A. Lat pull downs 4x12-15 stay vertical
B1. Rev pec deck 4x12
B2. Double impact shrugs into reverse incline 4x8
C. Pull-ups 3xfail
D1. Preacher wide curls 3x15 (slow moderate fast 5/5/5)
D2. Incline skull crushers 3x15 same tempo
E. Lat pull down close grip handle heavy 4x6 drop set last one
F1. Single arm rope tricep 3x12
F2. Single arm concentrations 3x10
A. SSB squats 6x4 @ 185
B. Bulgarians 4x15
C. Leg press paused 5x10
D. Single leg hamstring curls 4x12
E. Leg extensions 3x15-25, drop set
F. Pull-ups neutral dead hang 3x4
G. Abs 5mins
Wednesday
A. Lat pull downs 4x12-15 stay vertical
B1. Rev pec deck 4x12
B2. Double impact shrugs into reverse incline 4x8
C. Pull-ups 3xfail
D1. Preacher wide curls 3x15 (slow moderate fast 5/5/5)
D2. Incline skull crushers 3x15 same tempo
E. Lat pull down close grip handle heavy 4x6 drop set last one
F1. Single arm rope tricep 3x12
F2. Single arm concentrations 3x10
THURSDAY Ropes x20 sec Prowler x20 yds and back Jumping Jacks x25 8 ROUNDS
