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. No comp dates set in stone but looking at a meet this spring and a show in the summer.
Right hip felt sore after all them squats on Saturday. Realizing that it's more my upper quad/IT band that are so tender. Been getting it warm then rolling it out. Getting a lacrosse ball in my glutes too. That seems to unstick my hip a bit. So it's getting better but just still real tender.
Back day was good. Still hitting that every 4-5 days. Some heavy arm work too which is balancing out my triceps.
Haven't taken pics since December 1st so I should probably do that soon to see where I'm at. Still fairly lean, although not too concerned right now... just gotta keep diet clean.
Monday
A. Pull-ups Bodybuilding style x50
B. Chest supported t-bar row 4x15
C1. Rope pulldowns 3x15
C2. Rope face pulls 3x12
D. Preacher curls w Ez bar 4x12 (different tempos)
E. Zottman curls 4x8 heavy
F. Machine rows 2x10 1xgiant drop set
G. Abs 10mins