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. Really good week in the gym. Bench felt really smooth and grooved. All my squats felt great. Just clicked really well. You know those days where you're just like, wow... staying tight, movement pattern is on point, why can't every day feel this awesome? Haha. Made a last minute roadtrip to Ohio State to speak to the Buckeye BarBELLES group. 4th time I've been a part and it's an honor every time. Alycia Israel does a fantastic job of putting these girls through such a well-rounded 12 week program, that isn't just all physically based, but mental well-being as well. Monday
A. Speed bench vs minis 12x3 @ 95
B. Shoulder saver close grip paused 5x6, worked up to 145
C1. Laterals 5x20
C2. Rope upright row 5x12
D1. Oh tricep extensions 4x12
D2. Ez bar rev curls 4x9
E1. Rev pushdowns 4x12
E2. Hammer curls 4x12
Tuesday
A. SSB narrow stance 4x10 @ 165
B. Block pulls conventional 5x3 worked up to 315
C1. Leg press 5x20
C2. Stir the pot 5x30
D. Leg extensions 4x15. Rest pause
E. Leg curls 4x10 rest pause
F. Chest supported rows 5x10 rest pause Thursday
A. Bench press
115x7 135x5 145x3 155x3 165x3 165x3
B. Slingshot 4x5 worked up to 195
C1. Machine laterals 4x15
C2. Pullaparts 4x40
D1. Incline tates 4x15
D2. Banded rows 4x50
E1. Rope single arm kickback 3x12-15
E2. Banded pulldown 3x30 Friday
A. Box squats vs bands 8x2 @ 185
B. Deficit stiff leg 1.5's 4x6
C. Leg extensions 4x25
D. Hamstring curls seated 4x15
E. Lat pulldowns 5x12
F. Abs
A. Speed bench vs minis 12x3 @ 95
B. Shoulder saver close grip paused 5x6, worked up to 145
C1. Laterals 5x20
C2. Rope upright row 5x12
D1. Oh tricep extensions 4x12
D2. Ez bar rev curls 4x9
E1. Rev pushdowns 4x12
E2. Hammer curls 4x12
Tuesday
A. SSB narrow stance 4x10 @ 165
B. Block pulls conventional 5x3 worked up to 315
C1. Leg press 5x20
C2. Stir the pot 5x30
D. Leg extensions 4x15. Rest pause
E. Leg curls 4x10 rest pause
F. Chest supported rows 5x10 rest pause Thursday
A. Bench press
115x7 135x5 145x3 155x3 165x3 165x3
B. Slingshot 4x5 worked up to 195
C1. Machine laterals 4x15
C2. Pullaparts 4x40
D1. Incline tates 4x15
D2. Banded rows 4x50
E1. Rope single arm kickback 3x12-15
E2. Banded pulldown 3x30 Friday
A. Box squats vs bands 8x2 @ 185
B. Deficit stiff leg 1.5's 4x6
C. Leg extensions 4x25
D. Hamstring curls seated 4x15
E. Lat pulldowns 5x12
F. Abs
