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.
Last week's training started a ramp up. My body definitely needs to get used to the heavier loads. And while I'm hitting the numbers just fine, it would be nice if it felt lighter overall. Haha.
I'm not the "speedy" lifter I was years ago when I was using squat suits and briefs. I can definitely grind things out better and hit higher percentages for reps.
Monday
Today was my heavy day. Getting used to the weight on my back again, so slowly increasing every week. It's a short prep period so that's what we have to work with.
A. Squats
225x3
250x1 x4 sets
185x10 x2 sets
B. Block pulls 300x7 x2 sets
C. Leg press 3x30
D. Hamstring curls 4x12
E. DB shrugs
F. Lat pulldowns
Tuesday
Heavy bench day... just like squats, slowly increasing every week. Still feels a tad heavy in my hands, but it's getting better. Hammering the triceps after that and overload with slingshot is helping as well.
A. Bench press
145x3
155x1
165x1
165 xAMAP w/ slingshot
B. DB floor press 4x12
C1. Lat pulldowns 4x12-15
C2. Rolling tris 4x12
C3. Laterals 4x15
D1. Seated rows 3x15
D2. Machine laterals 3x12
D3. DB hammer curls 3x15
E1. Mace ball pushdowns
E2. Ez bar curls
Thursday
Trained quick today at Orlando Barbell with my Elitefts Teammate Jo Jordan. It was great to have him there to help me out and catch up a bit. This day complimented my heavy day with some lighter speed work. Factor in some travel days and short on time.... hit the big stuff and done.
A. Box squats 8x3 @ 160+bands
B. Stiff deads 5x12
C. Lat pulldowns 5x10
D. Ghr 4x8-12
E. DB row 2x30 dead stop each
Saturday
This was at a commercial gym in Florida so just a good swole session to compliment Tuesday.
A1. DB bench press 5x10
A2. Pull-ups 5x4-8
B1. Machine shoulder press 4x12-15
B2. Lat pulldowns 4x10-15 bench width grip
C1. Laterals 4x20
C2. Seated cleans 4x10
C3. Bent over raises 4x15
D1. DB hammer curls
D2. Reverse pushdowns ez bar or straight bar
E. abs 5mins