Relentless Minnesota, despite some of the trials, had an awesome result in the end. A PR squat at 123, a PR deadlift at 123 and an all-time PR total of 1122! Now, I am moving on to Physique prep training and dieting. First show is Junior Nationals June 12 & 13. These 10 weeks will continue to focus on my weak points (shoulders, quads and some more separated hamstrings) as well as groove my raw bench work a bit. Amit Sapir is doing my diet and nutritional needs this year. Training details will be laid out as we go. If you have any questions regarding diet, training, programming, and more, just send me a question!
A little catch up as I missed a few days. Bigger update coming soon!
SHOULDERS
Machine Shoulder Press - I like the unilateral plate loaded ones. Good angle and hits my shoulders nicely.
3x10, get some blood moving.
DB Shoulder Press
5x8-10
Leaning Laterals - used the cable machine here.
4x12-15
Prone Rear delts, incline
4x12
Shoulder Press Machine
3x10
finished with same exercise I started with. Was a good finisher and hit my delts good after being fatigued
ARMS
Pushdowns
4x10-15
EZ Bar Close Grip
4x8
Incline Skull Crushers
4x12
Concentration curls
2x10, 8, 6, 4, alternating each arm with no rest
DB Curls
4x10, nice and controlled, little twist and squeeze at the top
EZ Curl Preachers
4x6-8, slow eccentric, good squeeze at top
LEGS
Single leg hamstring curls
4x8-12 with failure on last set
Squat - I used a box for squats today
8x6
Leg Press
1 plate x10
2 plates x10... up to 6 plates x10
Then worked back down the ladder
Leg Extensions - done with some good holds and squeezes and good slow eccentric.
5x8
Goblet Squats - worked these in for some added volume as this is what I was told we needed.... to hammer the quads hard!!
2xfailure