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.
Week 2 of prep done. Hit some heavier work, getting back into feeling the weight on my back and in my hands. Technically I feel very sound. Just gotta keep staying aggressive with the weights.
Monday
A. Cambered bar bench 5x4
B. DB floor press 5x15-20
C1. Machine laterals 4x12
C2. DB shoulder press standing 4x10
D1. Incline DB tates w extensions after 4x8/8
D2. Standing fat bar curls 4x12
E. Catapult/slingshot push-ups 3xamap
Tuesday
A. Squats 6x3 last 3 sets at 245
B. Block pulls conventional 4x3 @300
C. Back ext 4x6 or 4x15
D. Leg press piston 4x20
E. abs 10mins
Thursday:
A. Bench press 115x4 135 2x4,155 2x2 135x14
B. DB bench press 3xamap
C1. Laterals 4x15
C2. Seated cleans 4x12
C3. Rope face pulls 4x15
D. Dips 4x8-10
E. rolling tri's 6x10
F. Banded pushdowns x200
Friday
A. SSB Anderson squats, work to a heavy x3
B. SSB goodmorning/ squat 4x8-10
C. Hack squat narrow stance piston style 3x25
D. Seated hamstring curls 4x20-15-12-12
E. Lat pulldowns 5x12
F. Farmers carry 3x20yd ish
Saturday
A. Banded pushdowns x100
B. Incline hammer curls 4x12
C. Banded pullaparts x100
D. Machine laterals 4x20
E. Banded face pulls x100
F. Machine shoulder press 4x25
G. Banded shrugs x100
H. Preacher curls 6x10 3 close. 3 wide