Off-season: Weekend work- Back, Bench and Legs (video)

I just competed in NPC Junior Nationals on June 12-13. I came in with a much bigger and leaner package than years past. Moving into the off season I will be working on my raw strength and putting on size in my upper body. Competition plans are still to be determined. I will continue to work with Amit Sapir on my off-season dieting, gradually increasing food and working to put on some good muscle. Scott Paltos will be doing my training, reworking some strength work in with some volume work for the added muscle during the rebound dieting phase. Friday was an early morning session for me. Had a busy day, so I just sucked it up and got there at 6. Hit a good back day. Traveled to visit some family later that day so I spent Saturday and Sunday training out of town. More early morning sessions. While I don't necessarily mind training in the morning, I don't like not having 2-3 meals in me before training. THAT'S a real bummer. Training itself was really good this weekend. Had a lot of things pop up on me that caused me to sit back and reflect. Amidst all that, I got to see my sister and my niece. My kids got to see their cousin and we laughed a lot. I'm thankful to be surrounded by certain people. And to have a best friend who knows just what to say at just the right time. FRIDAY Pullups - 6x6 (3 sets wide, 3 sets neutral) Low Cable rows Long bar supinated grip - 4x10 (hold last rep) Pulldown DD handle - 4x12, drop set last set Seated Plated Loaded row (single arm) -5x8ea Rope chest pulls -3x20 SUPERSET WITH Rope stomach pulls -3x12-15 Zottman Curls 5x6   SATURDAY - another early training day. I feel lost with my food schedule off. Creature of habit, I almost don't know what to do! Good day. Felt good to push some weight on the dumbbells. And of course some arm swole is always fun too. DB Bench press - 5x15 @ 40, 45, 50, 55, 60
Incline BB 95x12 105x10 115x8 85x15 Semi incline Flyes - 4x5 (slow lower) SUPERSET WITH Push-ups feet on bench 4x15 DB hammer curls 2x20 SUPERSET WITH Triangle pushdowns 2x20 BB Curls - 21's 3 sets SUPERSET WITH
Dips - 21's 3 sets DB hi pulls - 2x15, 3rd set rack attack x8's
Rear Pec Deck 4x15 hold last few reps   SUNDAY - 7am training again on the road. My mind was a little off with some stress. This workout crushed me. Almost physically. I was sucking wind HARD. And holy shit... am I sore from it. It doesn't look too bad on paper, but for reason reason it killed me. About half way through though, I was talking to the voices in my head. Finished out really good. http://www.youtube.com/watch?v=TtqtXy41Ti0   A1. Front squats - 4x6 @ 155, 165, 165, 165
B1. Bulgarian split squats - 4x5ea @ 60# DB's
B2. DB stiffey 1.5's - 4x8 @ 70# DB's
B3. Pulsed static split lunges w/ Cable - 4x12 (This tri-set killed me. I didn't notice until AFTER I was done that it said 30 seconds rest between movements. Honestly, I'm not sure had I seen it, that I would've been able to. My lungs literally felt like someone was squeezing the shit out of them.)

C1. Goblet squats - 3x20 @ 65
C2. Hamstring curls (seated) - 3x15
(short rest on these too. Felt good during the series. Then about 60 seconds after I finished, my hammies tightened up like a rubber band.) D. Single leg press - 4x12ea