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. Pretty full week this week. Trained Saturday, then Sun/Mon/Tues so 4 days in a row, which I normally don't do. Got some soft tissue work done on Wednesday (Thank you Jason for making me want to punch you when you not only did some cupping on my VMO, but then proceeded to slide the cup around. THAT was painful. And I have a pretty high pain tolerance.) Big movements are moving well. It's definitely tough to pull back the reins sometimes. But I'm also not trying to get back to my "meet numbers" right away. But technically things are on point, which is going to make the heavier weights that much easier. Loving the transition period though, of getting back to barbell work but still putting in some volume on the accessories. Will be a fun little off season for sure! Sunday
A. Bench press 125x10 135x8 145x6 155x4 B1. DB incline flyes 4x12
B2. Straight bar curls 4x12
C. DB bench 55#x21, 15
D. DB incline hammer curls 3x15
E. machine lateral raises 4x15 drop set
F. Upright rows 3x12 Monday
A. Wide pull-ups 5x5
B. Chest supported rows 4x12 rest pause
C. Rear pec deck 4x20
D. Stiff arm pulldowns 3xswole
E. Lat pulldowns 4x10 drop set last one
F. DB rack attack shrugs x2 sets Tuesday
A. Muscle Clean and press 5x8
B. DB rack attack laterals 3x 8-15
C. Machine chest press 4x12-15 drop set last two
D. Tate presses incline 4x10-15
E. rope extensions 3x15-20
Ropes 20on/20off - 20 sets Thursday
A. Front squat 4x6-6-4-4
B. Deficit deads 250x3@3. Then amap, 250x13
C. Leg press single leg 3x10ea
D1. Hamstring curls 3x20
D2. Leg extensions 3x30
E. pulsed lunges x100 ea
F. Abs 5mins
A. Chin ups 4x13, 11, 10, 8
B. Bent over rows, dead stop 5x7
C. Rear pec deck flyes 4x15
D. Reverse incline double impact shrugs 4x12
E. lat pulldowns behind neck 3x12
F. DB rack attack curls 3x 8-15
G. Abs 5mins Saturday
A. Bench press 8x3 @ 95 w/ minis B. DB push-up row combo 5x6ea arm
C. Incline tates 4x12-15
D. Lateral ropes x100
E. DB lateral mini circles 4x10 ea dir
F. Alternating arm ropes x100 total
G. Banded pushdowns x100
A. Bench press 125x10 135x8 145x6 155x4 B1. DB incline flyes 4x12
B2. Straight bar curls 4x12
C. DB bench 55#x21, 15
D. DB incline hammer curls 3x15
E. machine lateral raises 4x15 drop set
F. Upright rows 3x12 Monday
A. Wide pull-ups 5x5
B. Chest supported rows 4x12 rest pause
C. Rear pec deck 4x20
D. Stiff arm pulldowns 3xswole
E. Lat pulldowns 4x10 drop set last one
F. DB rack attack shrugs x2 sets Tuesday
A. Muscle Clean and press 5x8
B. DB rack attack laterals 3x 8-15
C. Machine chest press 4x12-15 drop set last two
D. Tate presses incline 4x10-15
E. rope extensions 3x15-20
Ropes 20on/20off - 20 sets Thursday
A. Front squat 4x6-6-4-4
B. Deficit deads 250x3@3. Then amap, 250x13
C. Leg press single leg 3x10ea
D1. Hamstring curls 3x20
D2. Leg extensions 3x30
E. pulsed lunges x100 ea
F. Abs 5mins
Friday
A. Chin ups 4x13, 11, 10, 8
B. Bent over rows, dead stop 5x7
C. Rear pec deck flyes 4x15
D. Reverse incline double impact shrugs 4x12
E. lat pulldowns behind neck 3x12
F. DB rack attack curls 3x 8-15
G. Abs 5mins Saturday
A. Bench press 8x3 @ 95 w/ minis B. DB push-up row combo 5x6ea arm
C. Incline tates 4x12-15
D. Lateral ropes x100
E. DB lateral mini circles 4x10 ea dir
F. Alternating arm ropes x100 total
G. Banded pushdowns x100
