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 week with some lighter deload stuff. Much needed, both physically and mentally. Squat doubles at the end of the week felt smooth. Compared them to some squat videos from a year ago and it was so much better. Despite taking some time off for my physique work, things are coming back nicely. Very happy with that.
Monday
A1. Squat 155 8x1
A2. Deadlift 200 8x1(alt sumo/conv)
B. Pull-ups 4x6-10
C. Leg press 3x25
D. DB row 3x15
E. sumo stance shrugs 3x12
Wednesday
A. Bench press 95 2x5,115 2x2
B. DB floor press 5x10
C. DB rows 4x12-15 each
D1. Rev pec deck 4x20
D2. Decline tricep ext 4x12
D3. DB curls 4x10
D4. Lateral raises 4x12
D5. Rope upright rows 4x8
Friday
A. Squats185 2x3, 205 2x2, 2252x2
B. SSB front squats 5x7
C. Stiff leg DB deads 4x12
D. Hamstring curls 4x20
E. Leg press 4x50. Sorry. Haha
Saturday
A. Shoulder saver close grip bench 5x8 @ 135-150
B. Machine shoulder press 4x12-12-10-10 rest pause last one
C1. Lateral raises 4x12
C2. Rear raises 4x15
C3. Seated cleans 4x10
D1. Skull crushers 4x10 rest pause last one
D2. Ez bar curls 4x10 rest pause last one
E. banded pushdowns x100
F. Banded face pulls x100
G. Banded laterals x100