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.
So after Wednesday's pulling (in which I felt totally awesome during), my right hip tightened up again. It's been hard to pinpoint exactly. I know that it's working super hard during heavy squats and pulls and so lots of releasing needs to be done. Also been doing some distraction work and flossing stuff.
BUT... ran into the massage guy at the gym. He's an old Russian dude, but I've spoken to several people (one pro female bodybuilder who's been with him for 20 years) and said he does a great job. So he squeezed me in after my back session today. Lots of adhesions around the hip. Got a lot broken up. While I'd like to get back to seeing Jason Colley up at Barbell Central, it's a tad too far for me on a regular basis. So for now, this will work.
Thursday - Back and Arms
A. Chest supported rows 5x12-10-8-10-12
B. Neutral pull-ups 6x3 heavy (worked up to +25#)
C1. Rear pec deck 4x12 with holds
C2. Hammer pulldowns 4x10 with holds
D. Low cable rope rows 3x15
E. Preacher curls 4x8
F. Incline Db curls 4x10
Shoulders are my favorite thing to train lately. I think because they were such a weak point and I've seen so much progress on them... and actually like how they are looking now! This was a great session. Definitely got a good swole going and it made the floor presses and pushups really tough.
Friday - Shoulders
A. DB seated shoulder press 4x12 (piston)
B. Cable laterals 4x12
C1. DB floor press 4x15
C2. Push-up clapping 4x3
D1. Standing laterals 3x12 drop set
D2. Machine Shoulder press 3x20
E. Skull crushers 4x10-12 drop set
F. Rope pushdowns 3x25