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.
Scott: "If you haven't noticed, I've been throwing in some things here and there on different days."
Me: "Yeah... what was your thought process with the pullups on leg day today?"
Scott: "You contract your hamstrings really fucking hard when you do pullups."
Me: "I do. They almost cramp up."
Scott: "Sooo... If I can get your hams to engage like that, it's going to help your posing... set your lats, squeeze down, flex hams, flare... boom."
Me: "... Totally...."
Scott: "So while it's not a lot, it is a little extra hamstring "work" without the load. And the few sets of pullups aren't hard for you."
I knew he was my coach for a reason.
So that was an interesting little text convo we had about my pullups, lats and hamstrings. Let's see how we can continue to tie that together the next few months as I'm sure I will need to start posing again in the new year.
Saturday - Squats (lighter) and leg accessories
A1. Leg extensions 3x12
A2. Lying leg curls 3x12
B. SSB narrow stance squats - 3x6 RPE 6
(Haven't used this bar in probably 7 months... worked up to 185
C. Comp stance squats piston style 4x8
D1. DB stiff 1.5's 4x6
D2. Pulsed sissy squats 4x20
E1. Double leg hip pop up x7 with holds
E2. Leg press x15-20
E3. Pull-up x4
5 sets