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. 

Took Thursday off, trained Friday and Saturday and took Sunday off for my boy's birthday party. Training details and notes are laid out below. But here's what else is going on....

1. I've realized I need to get my water intake back up. For several reasons. But I'm hoping by doing that that my joints will feel much better as well. It's not the only thing, but it's one thing that can help.

2. Getting diet back on track.... fully. My appetite has been shit since September... choking down food, being a little relaxed and not even wanting junk food... until a couple weeks ago.  Appetite came back. I'm eating foods with ease and I'm starting to actually crave junk again... and eating it.  Haha. Not terrible but more than I should. Not only will it help my fluffiness, but again, I think it will help my joints feel much better.

3. I've backed off on my carbs a little and upped my fats a little.  I need the extra fats for, you guessed it, my joints. I've been eyeballing this a bit so I need to keep better track so I know where I'm at.

4. I need to get back to being more diligent and moving better.  Yes, my hips have been tight and pinching, and I think I'm getting somewhere with them.  But I'm just noticing that I miss being able to move well. Since I've been powerlifting since 1999, of course I've gotten more muscle bound and tighter, but I think the last couple years have caught up with me. So I'm doing more dynamic stretching, better warm-ups (I know, terrible) and more consistent soft tissue work.  I didn't say a ton... as it can be overdone, but just consistent. Plus, I'll be getting back to coaching some youngsters again soon, so moving more with them will help me as well.

Ok, on to training...

Friday
A. Rack pulls 2"below knee 6x3
(worked up to 315 and 335.  315 felt great, good lat engagement.  Broke down a little at 335, but still good and strong.)
B. Seated hammer rows 4x8 drop set last one
C1. Lat pulldowns 4x12 wide
C2. Push-ups 4x12
** rest pause last set **
D. Rear pec deck 4x12 
E. Rope upright rows 4x12
F. Rope pulldowns 3xswole

 

Saturday
A. Wide grip bench press 4x10 rpe6 (sets at 140, felt good and smooth and pretty easy)
B. Close grip 4x6 rpe7 (140/140/145/150)
C1. Seated around the worlds 3x12
C2. Machine shoulder press 3x12
D. Rope lateral raises 4x12
E1. Hammer incline 2x20 
E2. Rope pulls to face 2x20
E3. Upright rope pulls 2x20
F. Pushdowns 4x25