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. 

My "arms only" days are few and far between. Usually land every few weeks based on how the rotation is falling.  But it's always nice to get a good swole on... I mean let's be honest... even powerlifters enjoy a good swole.

As I write this the day after, my triceps are pretty sore.  The heavy dips (+55#) and the skullcrushers must've did me in.  The rest of the week will have some adjustments due to some holiday family stuff this weekend, but I'll still be able to get in some solid work.

What's interesting is in the past, I probably would've freaked out if my training days didn't line up near perfect. Or if I had to miss a day completely.  Oh dear, what ever will happen to my bench press???

Learning to go in stride with things right now.  Prep and meet cycles are definitely when you hone in and do what needs to be done.  But off season should be a time where you allow yourself some flexibility and go-with-the-flow-ness. With the way Scott works things in now, I don't really "miss" sessions... we just adjust as needed.  Move days up or back, add or subtract things, or combine.  It still works and flows in the big picture.  And I think that's something we often lose sight of.

I know come March or April when prep and diet mode hits full force, it will be a different story.  But for now, the mind needs a bit of a mental break. It needs to be enjoyable and needs to allow for flexibility.  I think that's one reason, among many, why I enjoy training right now so  much. It's not a chore, it's not a fight just to get the session in.  It's not half-assed because secretly I'm dreading it. And... it's different. Different than how I've trained for a long time. And one reason why I decided to work with a coach. I still learn, every day... from Scott, who we are always bouncing ideas off of, for ourselves and our clients.  From my teammates at EliteFTS. And from a select few others in the industry that aren't full of crap

 

Monday
A1. Ez bar wide curls standing 5x12
A2. Dips weighted 5x8

B1. Db hammer curls 4x8
B2. Skull crushers 4x12

C1. Rope curls 3x20
C2. Rope pushdowns 3x20

D1. Straight bar 21's 4x21
(bi's were straight smoked by the time I got here)
D2. Straight bar pushdown 21's 4x21

E. Wide push-ups x50 (20, 15, 15)