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.
No one else hits the squat racks on Monday in a commercial gym. Pretty much national bench day. So I head to the corner, minding my own. No one seems to bother me back there.
LEGS
Front Squats
2x5 @ 135, 145
Back Squats
2x20 @ 185
Single leg leg press
4x7 each
Wide Leg press (double leg)
2x15
Narrow leg press (double)
2x15
Lunge walk, with pulse each step
x50 each leg
Hanging leg raises
4x10
SUPERSET WITH
Plank
4x60 seconds