I competed in NPC Junior Nationals on June 12-13. I came in with a much bigger and leaner package than years past. Since July we have slowly transitioned from a bodybuilding split to more of a powerlifting/strength focus, while still hitting lots of volume to build mass. Scott Paltos has been doing my programming since March. We've added quite a bit of muscle and are continuing to work some technical things with my raw lifts. Raw meet in early May!!!
More Arnold write up coming on the weekend... but here's the training that went down over the weekend.
Thursday at the Compound
A. Bench - 4x4 paused
B. Bench - 135x5, 6, 7, 8
C. Rear flyes - 4x12
D. 3 level side laterals - 4x3 each
E. Thumbs down laterals - 4x12
Called it a day there. Had just drove 5 hours. Got in the bench work and that was the important part.
Squat Sunday
A. Squat - 2x2
B. Narrow squats - 3x12
C. Lat pulldowns - 5x8-15
D. Pullups, weighted - 4x5
E. Rear delts 4x15
F. GHR 4x8
G. Pulsed lunges - 3x15 each
H. Leg curls - 3x12
Did a little upper and back work with the weekend schedule being a bit screwy. Squats felt great and even though percents are still low, it's moving fast and I'm feeling better. Such a different feeling than all the volume work.
I realized I need to take slightly bigger jumps in warm up, which I'm not used to. Had a few people looking at my squats and I was able to position myself better under the bar, unrack the bar better and get tighter. All in all, a good day.
More Arnold talk coming soon!!