Recent comps:
March 4, 2017 XPC Arnold - Raw 132, (315/185/360, 3 PR's)
Nov 5, 2016 NPC Midwest Gladiator Chicago - Women's Physique
Sept 24, 2016 NPC Indianapolis Grand Prix - Women's Physique
May 7, 2016 RPS Mid-Atlantic Powerlifting - Raw 132, Pro total
Coach - Scott Paltos.
Read back at previous training logs to see what my off-season contained to prep for both PL and physique. #creatingamonster.
For coaching and consulting services, email: Julia.Ladewski@gmail.com
In this week's training, I did some front squats. This is probably the most comfortable I've felt front squatting in awhile. Now, I'm going to preface this by saying that everyone squats differently, mostly due to the way they are built.
When I switched from geared squatting to raw, I moved my feet in to a medium stance. I still sit back a bit and carry the bar mid/low. Sometimes when I front squat, I try to mimic my back squat and it doesn't work. This week, I wore my Oly shoes, hinged hips back, but then dropped down. You can see that my knees don't necessarily stay perpendicular, but they also don't travel too far forward. I work to stay upright and keep elbows up and I did a really good job of that.
One of the important things to remember is staying mid foot. I'm ok with the knees traveling a bit over the toes, but the pressure stays mid foot. So whether you're back squatting or front squatting, whether it's wide stance or super narrow stance, if the pressure stays mid foot, you'll be in a good position. See video below....
Monday
A. Bench (no legs)
95x10
115x10
125x10
135x10
145x8
2x6 @ 155
B. Pull-ups 6x3 weighted
C1. Hammer chest press 4x12
C2. Hammer row 4x12
D1. DB cleans
D2. Laterals
D3. Bent over raises
D4. Piston DB shoulder press (4 sets)
E. Banded pushdowns x200
F. Underhand pullaparts x200
Tuesday
A. Box squats
6x2 @ 185
B. Sumo pulls vs minis
6x2 @ 200
C. DB rows 3x10, 10, 20
D. Hamstring lying curls 4x9
E. leg extensions 2x25
F. Lat pulldowns underhand 4x12
G. Rev incline shrugs 3x12
Thursday
A. DB floor press
35x15, 45x10, 55x8, 60x8, 65x8, 70x7
B1. Dips weighted 5x5 @ 45#
B2. Pull-ups weighted 5x4 @ 20#
C1. Laterals 4x12
C2. Rope facepulls 4x12
D1. SS push-ups 3x70, 40, 40
D2. Fatman rows feet up 3x22, 22, 24
E1. Banded extensions x100
E2. Banded rev curls x100
Friday
A. Front squats 4x4 @ 175
B. Front squats 3x3 paused @ 145
C. Leg press 2x50
D. Hammer rows 4x12
E1. Rev pec deck 4x15
E2. Shrugs 4x12
E3. Lat pulldowns 4x9
F. Abs 5mins