I competed in NPC Junior Nationals on June 12-13. I came in with a much bigger and leaner package than years past. Since July we have slowly transitioned from a bodybuilding split to more of a powerlifting/strength focus, while still hitting lots of volume to build mass. Scott Paltos has been doing my programming since March. We've added quite a bit of muscle and are continuing to work some technical things with my raw lifts. No comp dates set in stone but looking at a meet this spring and a show in the summer.
Thursday
A. Lat pull downs 4x12-10-10-8
B1. Rope straight arm pulldowns 4x12
B2. Neutral Bodybuilding style pull-ups 4x4
(I really like the BB style pullups... allows me to focus on my lats... high lats and not worry about finishing with my arms. I often see a lot of women do pullups and chinups and finish high with chin over the bar, but there is little lat activation or scapular movement.... hmmm... perhaps we should dig into this a bit)
C. Hammer seated row single arm 4x8 drop set last set
D1. Preacher curls 4x12
D2. Pushdowns 4x10
E1. Straight bar 21's x3 sets
E2. Close grips push-ups x3 sets failure
F. Seated rows 3x10 rest pause last set
G. Rev peck deck 3x12