Recent comps: March 4, 2017 XPC Arnold - Raw 132, (315/185/360, 3 PR's) 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 Coach - Scott Paltos. Read back at previous training logs to see what my off-season contained to prep for both PL and physique. #creatingamonster. This was a good week. Felt really great all around. Little left hamstring nagging issue that just doesn't seem to want to break up. Only trained 3 days as I traveled Friday to Omaha for a pretty cool weekend with the OBGYM crew, Ed Coan and Stan Efferding. Always great to learn, bring home some new info or even have some reminders of things. I'll recap the weekend later, as there are some points worth sharing. Monday
A.
Shoulder Saver bench
115x5
135x5
155x5
2x5 @ 175
Slingshot 200x5
215x3 (This was pretty solid and smooth. Probably would've taken 225 if I had a spot. But also no need to go crazy right now. Take a nice "PR" and be done.)
B1. DB bench 4x10 (finished at 70'sx10)
B2. Pull-ups 4x6-10
C1. Machine laterals 3x15 drop set last
C2. Curl and press 3x9 drop set last
D1. Rolling push-ups 4x10
D2.
Grenade curls 4x10
E. banded pushdowns x200
A. Cambered Bar box squats vs chains 8x3 @ 50%
B. 2" below knee rack pulls
225x6
275x6
315x6
350x1 350x1 350x1
B. Underhand pulldown 4x10-12
C. Power squat 3x15-12-10
D. Seated hamstring curls 3x15
E. TKE x100ea
F. Abs 5mins Thursday
A. Tempo Speed bench 7x3 @ 105
B. Floor press 4x4 @ 165
C1. Seated cleans 4x12
C2. Rev pec deck 4x15
C3. Laterals thumbs down 4x10
D. Machine dips 4x12, drop set
E. Rope pulldowns 3x15
A.
Shoulder Saver bench
115x5
135x5
155x5
2x5 @ 175
Slingshot 200x5
215x3 (This was pretty solid and smooth. Probably would've taken 225 if I had a spot. But also no need to go crazy right now. Take a nice "PR" and be done.)
B1. DB bench 4x10 (finished at 70'sx10)
B2. Pull-ups 4x6-10
C1. Machine laterals 3x15 drop set last
C2. Curl and press 3x9 drop set last
D1. Rolling push-ups 4x10
D2.
Grenade curls 4x10
E. banded pushdowns x200
Tuesday
A. Cambered Bar box squats vs chains 8x3 @ 50%
B. 2" below knee rack pulls
225x6
275x6
315x6
350x1 350x1 350x1
B. Underhand pulldown 4x10-12
C. Power squat 3x15-12-10
D. Seated hamstring curls 3x15
E. TKE x100ea
F. Abs 5mins Thursday
A. Tempo Speed bench 7x3 @ 105
B. Floor press 4x4 @ 165
C1. Seated cleans 4x12
C2. Rev pec deck 4x15
C3. Laterals thumbs down 4x10
D. Machine dips 4x12, drop set
E. Rope pulldowns 3x15
