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 decent week. Things felt solid and weights are moving well. Things we are working on... Staying tight on the bench with some stability in the legs and good hip pop. Working on speed as well. Being able to strain through my lower body lifts... time under tension. Bodyweight and body comp are holding relatively steady. I've been having trouble eating certain foods, so I've probably been a little short on protein. Carbs haven't been quite as clean, but not junky stuff either. Monday
A. Speed bench vs chains - 8x2
B. DB stability ball bench 4x15
C. Machine or plate shoulder press 4x12 w/ drop
D. Incline facing laterals 4x12 w/ drop
E. skull crushers 4x15 w/ drop
F. DB hammer curls 4x9 Tuesday
A. Squat
210x8
215x4 @ 2 sets
225x3 @ 2 sets
240x5 @ 3 sets
150x20 @ 2 sets
B. Power squat 5x10
C. Two up one down leg extensions 4x7ea
D. Seated hamstring curls 4x20 w/ tempo changes
E. Abs 5mins Thursday
A. Wide bench 6x6 @ 135-150
B. DB incline 4x20
C1. seated cleans 4x12
C2. laterals 4x20
C3. Bentover raises 4x15
C4 seated shrugs 4x20
D. Pushdowns 3x15
E. Seated rows 3x15
F. Banded pushdowns Friday I don't have a leader chain for the chains, and I need to get some
EZ loader straps. I've done it before, but I used the light bands to attach the chains too. Provides the accommodating resistance I need, plus a stability aspect as well. Definitely a different feel but works really well.
A. SSB box squats vs chains 10x2
B. Rev lunge/Step up 5x7 ea
C. Chest supported rows 5x10
D. Meadows rows 3x15
E. Rev pec deck 2x20
F. BW squats x100
G. Abs 5mins
A. Speed bench vs chains - 8x2
B. DB stability ball bench 4x15
C. Machine or plate shoulder press 4x12 w/ drop
D. Incline facing laterals 4x12 w/ drop
E. skull crushers 4x15 w/ drop
F. DB hammer curls 4x9 Tuesday
A. Squat
210x8
215x4 @ 2 sets
225x3 @ 2 sets
240x5 @ 3 sets
150x20 @ 2 sets
B. Power squat 5x10
C. Two up one down leg extensions 4x7ea
D. Seated hamstring curls 4x20 w/ tempo changes
E. Abs 5mins Thursday
A. Wide bench 6x6 @ 135-150
B. DB incline 4x20
C1. seated cleans 4x12
C2. laterals 4x20
C3. Bentover raises 4x15
C4 seated shrugs 4x20
D. Pushdowns 3x15
E. Seated rows 3x15
F. Banded pushdowns Friday I don't have a leader chain for the chains, and I need to get some
EZ loader straps. I've done it before, but I used the light bands to attach the chains too. Provides the accommodating resistance I need, plus a stability aspect as well. Definitely a different feel but works really well.
A. SSB box squats vs chains 10x2
B. Rev lunge/Step up 5x7 ea
C. Chest supported rows 5x10
D. Meadows rows 3x15
E. Rev pec deck 2x20
F. BW squats x100
G. Abs 5mins
