I am 17 days post competition...feeling stronger and back to normal. Hope to share my comp experience when I have a long moment to sit and write. Today was LEG day. It's a heavy carb day for me...so excited to be able to eat more then 2000 cals.
-one mile walk warm up
-deep (A2G) squats w/45#bar, 85#x15, 115#x12, 135#x10 (strained left hammy so went down), 95#x15
-straight leg deads: 2 sets of 15x95#..hammy sore so stopped
-incline leg/sled press: 210# warm upx15, 300#x12, 390#x12, 480#x10, 530(PB)x8
-seated hamstring curls: single leg 30#x10, 35#x8..sore on left so stayed light and did double legs 50#x10 for 2 sets
-box jumps: 3 sets 25
-push ups: 3 sets 20
-step ups/knee ups w/pop at top: front 3 sets 20, side 3 sets of 20
-alternating toe touches on high step: 4 sets of 100
That is all for today.