I just 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. 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.
Saturday was an AWESOME day. We had about 1 coach for every 3 attendees. There were over 150 total PR's hit over the course of the day. Tons was shared and learned and taken home... by not only the attendees, but us coaches as well.
The day was wrapped up with Dave, Vinny, Goggins and Clint talking about the major things we as coaches saw across the board throughout the day... the big takeaways for each of the big lifts. Clint Darden wrapped us up with a pretty heart felt story about life. If you haven't followed his story, he's been under going chemo and as he put it "dying for 2 years"... and yet his outlook is pretty amazing. Clint, thanks for sharing your story.
Legs
Squats
6x6
1.5 rep Stiff leg deads
4x8 @ 185
Bulgarian Split Squats- pulsed
4x25 each leg w/ 20# med ball
Leg Press
3x20
4th set drop set
Planks
4x30 seconds
DIET: had a cheat meal saturday night. It consisted of a BBQ pulled pork sandwich, some steak fries, a dinner roll and a cupcake. Definitely made going into leg day a little more fun. 🙂 Right now cheats are once a week.