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.
Monday- Squats and Legs
A. Squats 2x6 2x4 1x12 1x20
(@195, 210, 225, 235, 155)
B. Goblet Pistons 4x20 light
C1. Single leg Db deadlifts 4x12 ea
C2. Lying hamstring curls 4x10-12
D1. Single leg leg press 4x6
D2. Leg extensions 4x12-15
E. Pulsed Bulgarians 2x25
F. Abs 10mins
Tuesday- Back
A. Chest supported rows 4x15
B. Pull-ups 4x8
C. Rope straight arm pulldowns 3xswole
D1. Db row 4x20 heavy (@70,80)
D2. Rear Db raises facing incline 4x15
E. Preacher curls 4x12
Battle ropes 20 on 20 off x12 sets. Go hard as hell.
Wednesday- Pressing and Shoulders
A. Db bench press 5x10-10-15-15-20
(@65, 65, 55, 55, 40)
B1. Machine laterals 4x12-12-15-20
B2. Seated Y presses 4x10
C1. Plate loaded shoulder press 4x6 (rest pause last set)
C2. DB laterals 4x12 (rest pause last set)
D. Skull crushers ez bar 4x15
E. Rope pushdowns with hard separation at bottom 4x12
F. 10 secs on push-ups 20 off x10 sets