I competed in NPC Junior Nationals on June 12-13. I came in with a much bigger and leaner package than years past. Moving into the off season I will be working on my raw strength and putting on size in my upper body. Competition plans are still to be determined with the possibility of some powerlifting in the late fall. I will continue to work with Amit Sapir on my off-season dieting, gradually increasing food and working to put on some good muscle.  Scott Paltos will be doing my training, reworking some strength work in with some volume work for the added muscle during the rebound dieting phase. 

After a few deload days last week (Monday through Wednesday), I got Thursday off and finished some lighter work Friday and Saturday with Sunday off as well. Ramping up again this week and feeling good with the rest I had, PLUS had some soft tissue treatment done on Monday (hello, lats/teres, hammies and glutes).

Stress got me like WHOA! But good news is by the time 9:30 rolls around, I'm completely exhausted and just crash. (Or maybe I'm just getting old.... BIRTHDAY MONTH!!)  Sleep has been a little better.  And finding ways to destress and relax.

Diet has been....... blech.  I've been working with Amit since January 1st. Aside from varying amounts, the food choices have been the same, which normally I wouldn't mind. I could down fish and rice with spicy mustard before a training session EVERY day of the week and not care. Then, about a month ago, it all started going downhill. Choking down any kind of protein source was a job in and of itself. I started replacing a meal with a shake just to be able to get the macros in. I think the stress has something to do with it as well.

Bodyweight is steady at 138. Amit would like me to be a little harder at this bodyweight, so Scott is making some adjustments to training and conditioning work too.  He also helped with some food choices too.  Made a huge batch of chili, a big pan of egg bake stuff and tomorrow will be sweet potato beef stew!  Even with a cheat meal on the weekend, it's just been difficult to have an appetite for much.  I'm hoping this passes soon.

Thursday - OFF
Friday - Bench deload
Saturday - Squat deload & Arms
Sunday - OFF
Monday - Shoulders

FRIDAY - Bench and bench accessories
A. Bench press (slightly narrower than comp grip) x12-10-8-6-6-4
B1. Standing BB push press - 4x8 @ 90
B2. DB row - 4x6 ea arm @ 70
C1. Single arm laterals - DB 4x12
C2. Machine pulldowns underhand - 4x8
D1. Push-ups x10
D2. Pull-ups x3
Emom for 10 mins
E1. Rev pec deck - 4x15-20
E2. Machine laterals - 4x12

(Feet were finally solid and all looked decent. Scott is pretty happy with how I'm handling this weight and the volume as well. Get a decent hand off and I'll be even better.)

 

SATURDAY - Squats and Arms

A. Regular stance squats (below parallel) - 6x6
(@ 165, 175, 195, 200, 205, 205)
B. Stiff leg deads snatch grip - 4x12 @ 185
C. Bulgarian Split Squats- 3x8
D1. Straight bar curls - 4x10
D2. Decline skulls - 4x10
E1. Dips w load - 4x6 (worked up to 45#)
E2. DB hammer curls - 4x8
F1. Pushdowns - 4x20
F2. Incline DB curls - 4x10-15

Ropes
Circles in and out / slams/ double alternating arms / fast laterals -- x30 with 30 seconds rest, 2 sets each  

(Scott had me go below parallel on these. Gonna see the type of response I get from these.  He's always got something up his sleeve and I'm excited to see how it affects not only my strength but my physique as well.)

 

MONDAY - Shoulders

A. Shoulder push press - 5x12-10-8-8-6
(@65, 75, 85, 95, 100)
B. DB bench press - 4x12-10-10-10, last set drop set
(@ 40, 50, 60, 70/55/40/25)
C1. Lateral raises standing - 4x10, last set drop set
C2. Face pulls wide -4x12, last set drop set
D. 90degree laterals seated - 2x20
E. Push-ups x100 fewest sets possible
(these ALWAYS suck at the end of shoulder day... took me 5 sets to complete)
F. DB roll thrus - 5x8, short rest
G. Machine shoulder press 3x10, last set rest pause

(This day was BRUTAL. Every so often I get a shoulder day that just swoles me up big time.  Today was one of those days.  First time DB Pressing in awhile and W.T.F.... hit 70's for 10 on my last set!! Pretty sure I've only hit it for 8 before... and if i did hit it for 10, it wasn't pretty.   So YAY!!!)