Recent comps:
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. The off-season was programmed to add more size and work my technique on my raw lifts. Then slowly transitioned to raw powerlifting meet prep for May. As of right now, tentative physique show planned for September... #creatingamonster. 

Leg day got pushed back to Sunday this week. My daughter made the town's All-Star softball team... which is awesome, but makes for long days. We were at the fields from 7am-5pm Saturday, so Scott adjusted some days around to make sure I had time to fit in the hellish volume that he's been giving me.

As I mentioned in my last log, legs have been Brutal, with a capital B. And because we are only hitting them once every 7-8 days, they are full of... fun... and volume... and reps... and more fun. I'm sore.  Every. Single. Leg day. For like 5 days. I suppose I should enjoy the squats before they completely get pulled.

Saturday
A. Incline supinated curls 4x20
B. Preacher close grip 3x10 rest pause last one
C. High cable curls 
D. Banded Pushdowns 
E. Rolling ez bar extensions on ground 
F. Rope single Arm kickbacks
G. Push-ups slingshot 2xfail

Sunday - Legggssss... ugh
A. Narrow stance squats 5x12
B. Normals stance squats 5x8
C1. Leg extensions 4x
C2. Lying hamstring curls 4x
D. Walking lunges
E. Wall sits 4x Death
F. Leg press x a bunch bc I was almost dead

Monday - Back
A. Rope stiff arm pulldowns 2x a bunch
B. Lat pulldowns 5x15-12-10-8-8 drop set last one
C. Chest supported row 4x12 
D. Reverse cable flyes 
E1. Db pullovers 
E2. Close grip pulldowns
F. Db double impact shrugs
G. Abs 

Tuesday - Shoulders
A. Push press 3x6 
B. Strict press 3x12
C1. Lateral raises three levels 
C2. Rear raises 
D. Machine press shoulder
E. Rope pulls to face 

Took Wednesday and Thursday off.  I had trained Friday - Tuesday, which I never train 5 days in a row, but had to with some obligations that popped up.  All worked out well and the work is getting done.

Friday - Shoulders and Back
A. Seated Db shoulder press 5x12
B. Heavy single arm laterals 4x12 each
C1. Plate loaded machine shoulder press
C2. Incline laterals 
C3. Incline double impact shrugs low trap 
D. Seated wide cable rows 
E. Hammer seated single arm row 
F. Banded pulldowns x100