Breaking Down the Dallas Europa
I took a break from the blog posts and I am back. After the show it is like a scramble to catch up on client work and post content that was shot during the show. Renee and I also just need time to decompress and be with each other without being glued to a camera and phone. So, thank you everyone for being patient!
I had some decisions to make with what to do next after Dallas and I really analyzed everything, which is needed what making such big decisions and weighing out what is the right move. First steps was analyzing my stage pics and what improvements can I make going for another show.
So, my main critique I got back from judges was to come in harder. Also, I need to work on my ab development. So, going into another show I could come in harder. I was considering Chicago in another 3 weeks and then if I won that would be 10 weeks till the Olympia, totaling 35 weeks on prep. But, when I really look at pics my conditioning was better than some of the other top 5 guys, but I agree my ab development was lacking. The guy that won had a tiny waist and huge V-taper, I see this as an area for improvement for myself. So, I would need to add more size to my side delts and lats. I am pretty big for the class, but my lowest weight was 206.8lb, so I know I have room to grow more and still keep an aesthetic look.
So, weighing out the options I think offseason is the best choice and move into a rebound phase. I rather be able to come into a smaller pro show and be an undeniable winner with my improvements than go to another show and maybe win with the right line up in place. I want to go to the Olympia, when I am Olympia ready, not just qualified. Also, this gives me a health break and time to spend with Renee moving into our house together and getting married in September.
So, I know the areas I need to work on the first step is setting up a training protocol. Training is always the first thing to program. Then you build nutrition around the program to support your training. It should not be the other way around.
I counted up my total number of work sets I was doing for each muscle group on prep for each week. So, for example on prep I had two back days per week which totaled up to 22 work sets. I did this for each muscle and needed to add volume in for delts and back. But, I need to reduce volume for strong points and to prevent overtraining. Chest, arms, and legs are strong points now, so I backed off training volume there. I increased it for delts and back. So, for example I increased back volume to 26 work sets total for the week. I also modified my split and exercise order:
Day 1: PULL (Back thickness, rear delt, bicep, abs)
Day 2: PUSH (shoulders, chest, tricep)
Day 3: LEGS (Quads, hams, Calves)
Day 4: OFF DAY
Day 5: PULL (Back width, rear delt bicep, abs)
Day 6: PUSH (shoulders, chest, tricep)
Day 7: HAMS, BACK, calves
Day 8: OFF DAY
So, you can see I will train shoulders first on my push days and I added back volume on to my ham day. Back will be trained three times over 8 days. I will be posting the full workouts up in the future so stay tuned.