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. 

 
Weekend training was pretty solid. Hit some lighter bench work and a ton of leg volume, but no squats or deads.  Moved through leg day pretty quick so it still kicked my butt.  My chiro adjustment on Thursday, and then not squatting  since then, has helped my hip a bit.  Gonna see how it feels next squat day and probably get another adjustment to see if it holds.

Appetite is slowly coming back. I actually finished a pre-workout meal without feeling like I was going to vomit.

Most weeks I train 3 days on, 1 off which means it's not like every Monday is squat day, for example. And not every week do I have the same day off. Which I kinda like.

If you follow closely, you can see how much shoulder work I do.  It's varying volume and intensities based on my training days, but they are hit at least 2x a week.  Why?  Build my raw bench with volume (and technical work) and hammer shoulders hard with lots of volume and frequency. Need to bring those up for next year.

 

Friday - Bench, Shoulders and Arms
A. Close grip bench 2x15 2x12 2x8
B. Db high incline 4x10 drop set last
C1. Db single arm laterals 4x8 cheating
C2. Db single arm hi pull 4x12
D. Face pulls 3x20
E1. Rolling tris 4x8
E2. Push-ups 4x15
F1. Ez bar curls 4x12
F2. Hammer concentration 4x6 heavy ish
G. Machine laterals 3x12 rest pause last two sets 2-3 of them

 

Saturday - Legs
A. Leg press 4x20
B. Pulsed Bulgarians 4x15 ea weighted
C1. Db stiffeys 4x8
C2. Jack squat 4x12
D. Leg curls 4x15
E. Leg press narrow 2x50
F. Abs 10mins

 

 

Monday - Shoulders and Back
A1. Db laterals (seated)4x15
A2. Db seats Cuban press 4x12
B1. Machine shoulder press 4x15
B2. Standing laterals 4x10
C. Bent over rows 4x12-10-8-8
D. Lat pulldowns 4x12 drop set last
E1. Rope face pulls 3x20
E2. Chin ups 3x6-10
F. Seated low row 4x10
G1. Db hammer curls 4x12 last couple reps contraction 2-3 secs
G2. Rope pushdowns 4x12 same with contraction