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 powerlifting meet prep for May. Possible physique show late summer while we transition back to high volume and more mass again... #creatingamonster.
Pretty sure this is the last week of this phase (continuing to build). Looked at show dates and have a couple possibilities. Will be starting the next phase this week, along with diet and probably cardio soon too (blah). You'll notice no legs recently. Scott has some thoughts on what might be good for my legs this year, so it will be interesting to see what happens. Follow along.
Also, I'm obsessed with the show Jessica Jones.
Saturday
A. Machine shoulder press 3x15, drop set
B. Hammer shoulder press 6x8-12
C1. DB incline flyes 4x5 w/ stretch
C2. Lateral raises 4x12
D1. Rope face pulls
D2. Rope shrugs
E. Reverse incline laterals
F. Seated cleans
Sunday
A. Pull-ups 4x4 weighted. Last set drop weight max reps
B. Supinated pulldowns
C1. Rev pec deck
C2. Low rows from cable
D. Barbell sumo shrugs
E. Pull-ups 3xmax reps bodybuilding style
F. Banded pullaparts
Tuesday
A. BB Overhead press 3x10
B. Seated/standing laterals
C. Clean/press/front raise
D1. Single arm cable rear fly
D2. Single are cable lateral
E. Tricep dip machine
Thursday
A. Hammer Pulldowns 4x10-12
B. Meadows rows 4x12 each
C. Wide lat pulldowns
D. Reverse Pec deck
E. Curl machine
F. Rope hammer curls