Off-season (transition): Week 1- for real this time

Recent comps: Nov 5, 2016 NPC Midwest Gladiator Chicago - Women's Physique Sept 24, 2016 NPC Indianapolis Grand Prix - Women's Physique May 7, 2016 RPS Mid-Atlantic Powerlifting - Raw 132, Pro total June 12, 2015 NPC Junior Nationals - Women's Physique Scott Paltos has been doing my programming since March 2015 for both powerlifting and physique. Read back at previous training logs to see what my off-season contained to prep for both PL and physique. May - September we coined #creatingamonster to bring a bigger package to the stage. With physique comps done for 2016, we will transition back to strength work in preparation for the Arnold. So really the first couple weeks after a show (or meet) are like a transition period. Get back into the swing of things, adjust the volume and exercises as needed for the direction/plan ahead. I really really want to take these few weeks to take care of my body too. My right shoulder/elbow/wrist are still a little funky, so I have it planned to do some soft tissue work and stretching. And if I don't start taking care of my lower body now, it's going to catch up soon. A lot of the bodybuilding stuff, because it's so machine based, leaves me feeling not very "moveable" and athletic. So plan: * Good movement based warm-up every day * Mobility/soft tissue work for problem areas every day (foam roll, mobility, floss bands, etc) Took Sun through Tuesday off and then slowly rolled into some stuff on Wednesday. Nothing major, still some volume work, but not crazy. BUT WHAT DO YOU DO FOR CARDIO AFTER A SHOW? I'm so glad you asked..... I keep some in there as we bring food back up and slowly ween the cardio out. Yes, yes, I've been doing some. I can't just stop completely. While the weather is nice, I've been getting outside and walking the dog for 30-40. We move at a pretty good pace. If at the gym, I'll just switch it up with some rowing or elliptical, stuff I don't usually do. I will probably add in (or ask to add in) some interval/metabolic work as well. Eventually I'll be doing minimal to no cardio as I prepare for powerlifting. A good rule of thumb for cardio after a show is to slowly decrease it each week. If you were doing 6 days, cut it to 5. If you were doing 45 minutes, cut it to 40. Then the following week 35, then 30. So after about a month, you'll be at about 20 minutes. Basically just slowly decrease it. Personally, I like to get to NO cardio. For one, it allows me to focus on my strength. Two, it's less time in the gym. And three, I like to only play my "cardio card" when I need it... for a show. If you are doing cardio all the time, then it makes it difficult to keep adding more when you really need it. Wednesday - shoulders Thursday - squats/deads/legs Friday - back Saturday - arms Wednesday
A. Push press 4x6
B. DB bench press 5x10
C. Heavy laterals 3x12
D. Strict laterals 3x12
E. Decline tricep extensions 4x12-15
F. Banded pushdowns x100 Thursday
A. SSB box squats7x3
B. Sumo pulls 5x4
C. Hamstring curls 4x15
D. Leg extensions 2x30
E. leg press 4x25
F. Abs

A video posted by Julia Ladewski (@julialadewski) on Nov 10, 2016 at 10:50am PST

A video posted by Julia Ladewski (@julialadewski) on Nov 10, 2016 at 2:02pm PST

Friday
A. Lat pulldowns 5x20-15-10-10-15
B. Neutral pull-ups 4x6-8
C. Rear pec deck 5x10
D. Power shrugs 4x8
E. chest supported rows 4x8
F. Abs

A video posted by Julia Ladewski (@julialadewski) on Nov 11, 2016 at 11:21am PST

Saturday
A1. Straight bar curls 5x12
A2. Machine dips 5xswole
B1. Preacher close grip negative x5secs up fast 4x5
B2. Incline skulls same rep as b1
C1. Rope pushdowns 5x15 rest pause last 2
C2. Rope curls 5x12
D1. Concentration incline curls 4x12
D2. Tate presses incline or flat 4x12
E. banded curls x50
F. Banded pushdowns x100