Competition Prep – Week 1
Week 1 competition prep is done! You can tell from my photo last week that no physical changes can be seen yet. I may even look a little puffier in my recent photo! This was totally expected. This week was still a “high” week for me meaning I had a high carb day every single day. It’s also that time for me and I’m crazy bloated. Sorry fellas but, this is real life. I want to be honest with everyone and these things come into play. I also ate before my photo this week which I normally don’t do.
I’m considering bringing down my shoulders a little bit this time. My shoulders tend to get big and I get very lean. Looking at photos from last show I think I may be better off bringing them in a bit. It’s not because I don’t like them. I love my shoulders! I just think having them slightly smaller might be more appealing to the judges.
I didn’t mention in my last post but 5 days before my last show I injured my quad tendon pretty bad and didn’t do legs for 8 weeks after. I just started doing them again about 2 weeks ago so needless to say I am not AS strong. It has seemed to heal pretty well so far though. It’s not 100% but I can do most of my workouts. I am not lifting as heavy as I was before the injury but that will come in time. I’m taking it a little slow so that I don’t injure myself again but I have to admit that is really hard for me. I am definitely an all or nothing person.
Here is a leg workout I did from this week’s competition prep. Each bullet is a superset. I’m not putting the weight that I use because that is irrelevant. You need to start with (or use) what is right for YOU.
- Front Squat 10x/Back Squat 10x/Side Leg Raises – 3 sets
- Hip Thrust 10x/Stability Ball Hamstring Curl 20x – 4 sets
- Cable Duck Walk Backwards, pulse at back/Cable Duckwalk Forwards (AMRAP)/Cable Deadlift Pull-through 10x/ Plie Jump Squat 15x – 4 sets
- Band backwards walk, pulse at back (AMRAP) – 4 sets
The hands down BEST exercise bands can be found here. I have used so many different brands and these by far kill the competition. They are SO durable.
Note: I don’t normally use bands in my competition prep workouts. The gym was SO BUSY yesterday I had to do what I could. I do suggest them for your daily workouts though.
If you have any questions on my competition prep, feel free to drop a comment below!