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. Today was one of those days where I glanced at my training and thought, oh cool, no squats. (Giving hip a break from squat loading.) Pretty sure I even said, "Yay!! Deads!" I closed it off my phone.... then all of a sudden my brain went, "wait a second...." As I read it over, I thought oh dear... this is either going to be really fun, or really terrible. It actually was both because I'm sick like that. Deads felt good and after the first 3 sets, as I was watching my vids, realized I'm not really finishing real strong with my hams and glutes at the top. I mean, I have glutes... so let's use 'em lady. Last 2 sets felt good. Little slow off the floor, but again, considering the weekend and traveling, I'm happy with that. Probably could've pushed the RPE a bit more, BUT.... I was able to really keep my lats engaged which is a huge breakthrough for me with pulling. Then there was sumo stiffeys from a deficit.... Then some high rep leg presses.... Then some.... well, I'll let you read the rest. Pretty sure I used baby weight on the leg extensions and 200 squats are always a good time. Tuesday - Deads and legs and a little arm swole
A. Deadlifts conventional 5x5 (@255, 285, 285, 285, 290)
B. Stiff sumo deads from deficit with touch 3x12 @ 185-195
C1. Preacher curl wide 4x12
C2. OH extensions vs cable 4x12
D. Leg press comp/narrow stance 4x25
E. Hamstring lying curls 4x15 drop set last one
F1. Preacher close 4x15
F2. Db decline tri extensions 4x12
G. Leg extensions w hard top contraction 3x30
H. Air squats pulsed x200
A. Deadlifts conventional 5x5 (@255, 285, 285, 285, 290)
B. Stiff sumo deads from deficit with touch 3x12 @ 185-195
C1. Preacher curl wide 4x12
C2. OH extensions vs cable 4x12
D. Leg press comp/narrow stance 4x25
E. Hamstring lying curls 4x15 drop set last one
F1. Preacher close 4x15
F2. Db decline tri extensions 4x12
G. Leg extensions w hard top contraction 3x30
H. Air squats pulsed x200
