Recent comps:
Nov 5, 2016 NPC Midwest Gladiator Chicago - Women's Physique
Sept 24, 2016 NPC Indianapolis Grand Prix - Women's Physique
May 7, 2016 RPS Mid-Atlantic Powerlifting - Raw 132, Pro total
June 12, 2015 NPC Junior Nationals - Women's Physique
Scott Paltos has been doing my programming since March 2015 for both powerlifting and physique. Read back at previous training logs to see what my off-season contained to prep for both PL and physique. May - September we coined #creatingamonster to bring a bigger package to the stage. With physique comps done for 2016, we will transition back to strength work in preparation for the Arnold.
Good first week. Not much to say other than the work was done and it's moving smoothly. The main thing for me during crunch time is to stay mentally in it. Stay focused on the training, getting the work done. Stay focused on what's directly in front of me.
Good things are coming.....
Monday- Arnold prep
This was a good day, but tough. The 2.5's took a few sets to get used to and the chain/band combo definitely made me work.
A. Bench press 95 vs micro mini and 1chain 6x2.5's
B. DB stability ball press 3x20
C1. Incline skull crushers 4x12-15
C2. Lateral raises 4x20
D1. Rope upright rows 4x15
D2. Rope pushdowns 4x12
E. banded flyes x50
F. Machine laterals 3x15
Tuesday
I won't lie, I half-assed the assistance work on this day. By the time I got through deads, I was mentally not there. It happens every once in awhile.
A. SSB paused squats 4x3
B. Block pulls conventional 315, 3x3
C. Leg press 4x25
D. Hamstring curls 4x12
E. Bulgarian pulsed 3x20ea light load
F. Abs 5mins
Thursday
Good day and good groove. Feels a bit heavy but I think the CNS will catch up quickly.
A. Bench press 6x3 135/145/155
B. Shoulder saver close grip 5x9-9-7-7-15
C1. Machine shoulder press 4x12
C2. Banded shrugs 4x25
D. Laterals 4x15
E. machine dips 4xswole
F. Pec deck flyes 2x20
Friday
A. Squat 225, 7x1
B. Front squat 4x7
C1. Leg press 4x15
C2. Lat pulldown wide 4x15
D1. Pulsed Bulgarians 3x12ea
D2. Seated plate row 3x15
E1. Hamstring curls 4x20
E2. Rear pec decks 4x15
F. Abs 5mins
Saturday
A. Seated DB shoulder 21's x5 sets
B. Lateral raises DB 3x rack attack
C. DB hammer curls 3x rack attack
D. Pullaparts x100