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:

Training Split:

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.


2 comments on “Breaking Down the Dallas Europa

Hi John
I have been following your prep blogs and I noticed that on the earlier blogs for the new york pro, when reducing carbs you reduced from last meal first and worked backwards towards meal 1. What is the reason for this as opposed to reducing carbs from meal 1 first. Thanks

    John Jewett Post author

    I mainly want to reduce carbs after training and not before because I want those carbs to go to fuel my workouts and get the most out of a training session. glycogen replenishment will occur over 48hrs, so carbs post training is not essential. I did try taking carbs from meal 1 to prolong a state of glycogen depletion after fasting cardio. In theory it would prolong the body to use fatty acids and carbohydrates in meal 1 might blunt that. However, in the big picture I don’t think it had an impact of fat loss.

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