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.
This week had some adjustments. A last minute ART/soft tissue session on Saturday morning pushed back some training. Jason Colley did some work on my traps and lats. Left side was bound up pretty good. Then I mentioned my quads and adductors and medial knee issues. So he did some cupping on the IT band..... I have a pretty high pain tolerance, but that sh!t is painful! As he moved the cup up and down the IT band, it felt like pebbles under there.... grainy and yucky. That, along with keeping up with my own recovery work, should prove to be helpful going into deload this week.
Tuesday
A. Bench press
135x2 145x2 155x1 165x1
B. Close grip shoulder saver 4x5 1x amap
C. DB rack attack laterals 3 sets
D. Grenade pushdowns 4x12-15
E. DB hammers 4x8
F. Banded face pulls x100
Wednesday
A. SSB paused squats 6x4 2 sec pause @ 205
B. Sumo block pulls (off plates) 5x4 up to 315
C. Sumo stance shrugs 4x15
D. Hamstring curls 4x12
E. lat pulldowns 4x12-15
F. Wall sit 4x60sec
G. Abs 5mins
Friday
A. DB slight incline 2x15, 2x10, 2xamap
B. Machine shoulder press 5x12. Rest pause last one
C1. Rolling tris 6x10
C2. DB row chest supported 6x15
D. Preacher curls 4x12
E. banded laterals x100 each arm