I just 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. 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, reworking some strength work in with some volume work for the added muscle during the rebound dieting phase.
Weekend training was pretty good. I opted to not give myself a cheat meal this weekend, considering my last weekend in Baltimore was a bit extravagant in the food department, I wanted to get back on track. All is good. Been giving myself a little more leeway as far as choices go. Chicken instead of fish, white or sweet potatoes instead of rice (maybe even some rice cakes or **gasp**, a bowl of Cheerios (that happened once).
Progress pics were taken Monday and I'm holding pretty steady. Will see how Amit updates things for the rest of the month. Bodyweight is 136 which is heavier than I've been in a loooooong time. But I feel good. Thick but good.
Sunday was a bit rough mentally heading into the gym. Honestly wasn't sure I'd have the gusto to have a good session. But I pulled my head out and actually felt decent. Right trap wasn't overcompensating and my presses were smooth and straight. No videos as my head was a little out of it. Plus a little Rachel Platten "Fight Song" will get you going.
SUNDAY - Bench/chest
A1. Cable Flyes 2x20
A2. Neutral grip pullups 2x10
B. Bench press 5x6 @ 145, 145, 150, 155, 155
C. Wide grip bench press 3x10-12 @ 135
D1. Seated laterals 4x10
D2. Seated DB cleans 4x10
D3. Bent over raises 4x20, hold last one for a few sec
E. Hammer strength chest drop set of x8-10 each drop
F. Machine laterals 4x10-12, drop set last
MONDAY - Back and bis
A. Pendlay Rows 5x8 @ 135
B. Lat Pulldowns supinated 4x10
C. Seated Hammer Row 4x12 drop set last set
D. Ez bar curls 4x8
E. Hammer curls with opposite arm hold 4x8
F. Rope curls 3x12
G. Abs 10mins (weighted situps, knee to opposite elbow, marching planks)