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. Week 2 was a good week. Got back into a little pressing AND squats and pulls too. Nothing crazy heavy but really just working the movements and greasing the groove. Body is physically still a little beat up, so I've been working to stay on top of the soft tissue work... that includes rolling, flossing, stretching, ART/grastons or whatever Jason does, lacrosse ball, etc etc. Overall, super happy with how things moved this week. Squats felt grooved. Deads felt awesome, even though from a deficit. And still keeping some volume work in there as we transition and increase the food. Yay food!! Sitting around 150 protein, 225(ish) carbs and some fats. Slow increases over the next month still. Monday
A. DB seated shoulder presses 6x8 w/ drop set
B. Close grip bench press 4x5 @ 135
C1. Laterals 4x12 drop set
C2. Front raises 4x12 drop set
C3. Seated cleans 4x12
D. Reverse pushdowns 4x15
E. Catapult (slingshot) push-ups 2xamap @ 70, 50 Tuesday
A. Rack pulls 5x3 worked up to 305
B. Sumo Stiff leg 4x12
C. Neutral pull-ups 3x max
D. Hammer row 4x12 w/ rest pause
E. DB rack attack shrugs 2x12ea
F. Hamstring curls 4x15
G. Abs
A. Hammer chest press 4x12-10-8-6 rest pause last
B. Straight bar curls 4x12 w/ rest pause
C. Incline skull crushers 4x20-15-10-10 w/ rest pause
D. DB hammer curls 4x8 w/ rest pause
E. Band pushdowns x200
F. Band curls x100
G. Ropes 10 on 30 off x 10 Saturday
A. Box squats 8x3 @ 205
B. Deficit deads 3" 6x4 @ 255
C. Leg press 5x20
D1. Hamstring curls 4x12
D2. Leg extensions 4x15
D3. Goblet squats 4x15
E. DB row 3x15
F. Abs
A. DB seated shoulder presses 6x8 w/ drop set
B. Close grip bench press 4x5 @ 135
C1. Laterals 4x12 drop set
C2. Front raises 4x12 drop set
C3. Seated cleans 4x12
D. Reverse pushdowns 4x15
E. Catapult (slingshot) push-ups 2xamap @ 70, 50 Tuesday
A. Rack pulls 5x3 worked up to 305
B. Sumo Stiff leg 4x12
C. Neutral pull-ups 3x max
D. Hammer row 4x12 w/ rest pause
E. DB rack attack shrugs 2x12ea
F. Hamstring curls 4x15
G. Abs
Wednesday
A. Hammer chest press 4x12-10-8-6 rest pause last
B. Straight bar curls 4x12 w/ rest pause
C. Incline skull crushers 4x20-15-10-10 w/ rest pause
D. DB hammer curls 4x8 w/ rest pause
E. Band pushdowns x200
F. Band curls x100
G. Ropes 10 on 30 off x 10 Saturday
A. Box squats 8x3 @ 205
B. Deficit deads 3" 6x4 @ 255
C. Leg press 5x20
D1. Hamstring curls 4x12
D2. Leg extensions 4x15
D3. Goblet squats 4x15
E. DB row 3x15
F. Abs
