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. 

Good week of training. I love that I don't have the typical split routine, nor is every week the same (example, Monday is always back or Wednesday is always shoulders). My plan is constantly rotating. Some back days are straight back, other back days are back and arms. Scott looks at the weeks past and the weeks to come and he rotates things to hit the body part frequency that I need.

Saturday
(Dare I say this leg day wasn't horrible? Don't get me wrong, still very tough, but I didn't almost vomit. Lots of good contractions and hitting things at different angles. Little more ink work done after this too. One more session and it should be finished!)
A. Leg press 4x25
B. Smith machine piston squats 4x15
C. Hack squat wide feet high 4x15 rest pause
D. Leg extensions 4x15 rest pause
E. Seated hamstring curls 4x12 rest pause
F. Db stiff deads (1.5's) 4x8
G. Abs

Monday
(After having Sunday off, hit straight arms today. Great day with a lot of swole, but been noticing my pumps aren't great. So we are analyzing a few things to see what needs to be changed. Pumps aren't just for looking swole/big. Pumps open up the cells, shuttle all kinds of good nutrients, blood and oxygen into the muscle, which is needed for recovery and growth.)

A. Straight bar curls 5x10-15 drop set last one
B. Dips w weight 5x8-12 drop set last one
C1. Preacher curls 4x5/5/5 tempo
C2. Skullcrushers 4x5/5/5 tempo
D1. Incline curls 4x10
D2. Behind head single arm extension 4x12
E1. Rope hammer curls 3x12-15
E2. Rope push downs 3x15-20 Lower body pose 5-8mins

Tuesday
A. Bradfords 4x12 light
B. Db laterals 4x12
C. Plate loaded shoulder press 5x12-8-15-6-20
D. Rope pulls to face 4x15 rest pause
E. Machine laterals 4x10 drop set last
F. Machine shoulder press wide grip 3xswole

Wednesday
A. Bent over rows 5x12-12-10-10-8 drop set last
B. Pull-ups BB style 4x10
C. Chest supported Db rows 4x20
D. Rope pull downs 4x12
E. Rear pec decks 4x15 drop sets
F. Double impact shrugs 4x20
G. Abs 5mins

HIIT (This HIIT kicked my butt.  BUT it was a lot of fun. Pushed hard, sweat like crazy which is nice, cuz I don't normally sweat unless it's 100* in the gym. Alternating between the ropes and bikes made it go by fast. Still doing cardio 3-4 other days during the week too) 15 on 45 off
16 sets
Ropes odd
Bike sprint even

Friday
(This was another good day. Decent pump.  Still working through some of the issues with getting a pump.)
A. Plate loaded shoulder press 4x12-10-8-15 (drops and rest pauses mixed in)
B. Machine laterals 4x20
C. Upright rows with rope 3x25
D. Rope single arm laterals 3x12
E1. Incline curls 4x12
E2. Tate presses incline 4x12
F1. Machine curls 4x10 drop set last
F2. Machine dips 4x10 drop set last
G1. Cable curls ez bar 2x25 drop set last
G2. Ez bar pushdowns 2x25 drop set last