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. 

Well well well.... looky here.  2 weeks out and shit is happening!!  🙂  I don't like to talk much about my prep (powerlifting or physique) and pump up a bunch of stuff about how great things are going and yada yada.  Probably because I subconsciously don't want to jinx myself. Haha. But in the grand scheme of things, it would be hard for me to mess up now. I'm in a very good spot and I'm super excited with how the last couple weeks have went. The diet and cardio changes  were spot on. And every day it's like WOW.

Diet has been roughly150g protein, 100 carbs and 30g fat.  That's on all training days except legs, where we bump the carbs just a touch more. Then non training days are basically just sucky. Haha.

Cardio slowly increased. The whole prep I was doing a combo of HIIT and steady. Started pushing the steady a bit more the past 2 weeks. And then did a few interval/steady combos. I loved those! It's probably a combination of all of the above changes, but man, it's been good.  The tough part too is that I don't think pictures are doing justice.  You always try to get good lighting (not just good for Instagram, but good to really see where you're at), but it can be difficult to capture light and angles to show your coach.  Someone this past weekend though said that things look better in person that on my pics and videos. So that was a major plus!! 🙂

Here's what went down at the UGSS and the few days to follow:

Saturday
Yeah yeah, we know by now that leg days are always fun. I usually end up feeling like crap for about 2 hours after (ready to crash from complete exhaustion). But no better place than the compound to get one of your last hard leg days in. 
A. TKE x50 each
B. Band leg curls x50
C. Leg press 5x25-25-20-20-50
D. Lying hamstring curls 4x12-15 with drop set
E. Leg extensions 4x15 with drop set
F. Hack squat 5x8-10
G. Narrow leg press 3x15
H. Abs 

Sunday
My fave.... shoulder day!!! 
A. DB shoulder press
Full x5, Bottom to half x5, Half to full x5, Full xmax
4 sets
B1. DB laterals 4x12
B2. Banded laterals fast 4x20-30
C. Plate loaded shoulder press
D. Reverse incline laterals 
E. Rope face pulls

Tuesday
Another light shoulder day. I think the frequency of this will help keep my shoulders where we want them. Ain't gonna put on size at this point, but keep the blood and fullness there will help. This looks like it might not be too bad but it was tough... but definitely a fun one.
A. Band laterals x100
B. Seated DB Shouder press x15, 10, 8, 8, 25 rest/paused
C. Band laterals x100
D. Bradfords 4x12
E. Band rear laterals x100
F. 2 way shoulder 3x5
G. OH Tri extension 4x20
H. Band pushdowns x100

Wednesday
A. Lat Pulldowns wide 5x12 w/ rest pauses
B. BB style pullups 4x8-12
C. Low cable row supinated 4x12
D1. Rear pec deck 4x15
D2. Reverse incline shrug and row 4x12 
E. Ez curls 5x12
F. DB Rack attack curls 3 sets
G. Abs

Thursday
This was a fun day!!  Bench work (hello powerlifter!), tons of ropes (swole + heart rate = dead), and all the hundreds. 
A. Close grip bench with pause 4x8
B. Bradford w/ press 3x10
C. Ropes -
Laterals x100
Circles x100
Alternating x100
Double x100
D. Pushups x100
E. Band Pushdowns 5x12