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.
Friday I traveled out to Omaha to get ready for a weekend presenting, speaking and coaching alongside Ed Coan (THE greatest powerlifter of all time). Got picked up from the airport (thank goodness only a 1 hour flight), grabbed some BBQ grub (chicken, mashed taters and grilled pineapple for me... good pre-workout meal), then headed to Omaha Barbell.
I decided to get in my leg and shoulder session in while some of the big dudes hit some big weights. Still working a little bit of higher volume, but working in some heavier stuff.
Front Squats
95x15
115x12
135x10
155x8
Sumo Stiff leg deads
4x12
DB Seated Shoulder press (neutral grip)
5x10
Laterals overhead
3x15
Single leg hamstring curls
3x8 each
Bodyweight squats
100 total reps
Piston shoulder press
drop set starting at 25's
8 reps each drop
DIET: Not much to report here. Sent off pics yesterday (Thursday) to Amit, since I was 5 days post show, he wanted to make sure we were on the right track. Body weight is up and we will continue to keep an eye on it, but not overly concerned so long as there isn't major fat gain.