9 weeks out
With 9 weeks to go at 171lb, things are starting to feel very much reminiscent of my last contest prep, energy is fairly low, fatigue is setting in & simply tasks start to have a little more "effort". This is completely normal however in the last couple of months of a prep & I feel now is the perfect time to be feeling the strain a little. Not 12-16 weeks out like I have in the past.
This week of training has been fantastic & although I needed a little more effort to push the heavier exercises, performance has been fantastic & recovery like clockwork.
I had a fantastic time on Saturday at the UKDFBA posing workshop, coaching new & experienced bodybuilders how to present themselves on stage, even the smallest changes can make a huge difference. After a few hours of coaching, I got in an "extra" push workout to finish a great day. I'm contemplating adding this day into the mix, as long as it doesn't impact recovery from my already solid training regime, I find those muscle groups do recover quicker than legs/back, but now isn't the time to add extra systematic fatigue, so I will be monitoring carefully.
Monday 9th August- Quads/Calves/Abs
Safety Bar squat - 170kg 8,6
Leg press (paused) 370kg 12,10,9
single leg extension 50kg 13,11,9RP3RP3
standing calf raise - 200kg 13,11
seated calf raise - 100kg 12,10RP3RP2
hanging leg raises - 5kg 15,15,15
Wednesday 11th August Chest/delts/triceps
incline bench 110kg 7, 100kg 9
flat Hammer strength press - 120kg 7, 100kg 10
incline DB flye X2 35kg 9,7RP3RP2
DB laterals - X2 25kg 15,12,10RP3RP2
close grip swiss bar press - 100kg 9,6
tricep extension machine - stack+20kg 11,8RP3RP1
Friday 13th August - Back/hamstrings/Biceps
deadlift 200kg 9,6
weighted pullups +25kg 10,8,7
seated mag row 120kg 12,10,8RP3RP3
seated leg curl - 115kg 10,8,6RP3RP1
DB curls 25kg 10,8
cable curls 35kg 15,10RP2RP1
Saturday 14th - Chest/delts/Triceps
decline bench 130kg 7, 120kg 8
chest press machine - 140kg 6, 120kg 7
pek flye machine - stack 14,10RP4RP3
seated lateral machine 65kg 10, 50kg 12, drop 35kg 10
weighted dips +60kg 8,6
pushdowns - 45kg 12,10RP3RP2
nutrition has also changed slightly, and frequently swapping out protein shakes & fruit for chicken & rice/vegetables just for satiety, digestion. Macros are unchanged, the high activity levels are taking care of the rate of loss for now. frequently hitting 20k steps per day, averaging 14-16k most days.