I competed in NPC Junior Nationals on June 12-13. I came in with a much bigger and leaner package than years past. Moving into the off season I will be working on my raw strength and putting on size in my upper body. Competition plans are still to be determined with the possibility of some powerlifting in the late fall. I will continue to work with Amit Sapir on my off-season dieting, gradually increasing food and working to put on some good muscle. Scott Paltos will be doing my training. We've added quite a bit of muscle and are continuing to work some technical things with my raw lifts.
I always keep trying to update my readers on how my training layout changes.
So I have a:
Squat and leg day
Bench and accessories day
Shoulder day
Back day
Secondary squat/leg day
Arms usually get thrown in on certain upper days. Sometimes with back, some with shoulders, and maybe a couple light sets on bench day.
Tuesday - Back
A. Pull-ups x30 reps BW
(did 3x10)
B. Low Cable Rows 4x12 drop set
C1. Lat pulldowns 5x8
C2. Banded pullaparts 5x20
D. Hammer supinated pulldown 2x10 then 2x12 with rest pause
E. DB rack attack shrugs, heavy as fuck down to light as hell 2 sets 8-12
F. Wide Lat pulldowns again 2x20
G. Abs