Bodybuilding Squat, Chest and Offseason

By
Shelby Starnes
Published: November 30, 2010Posted in: TrainingTags: , , , , ,
Bodybuilding Squat, Chest and Offseason
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Squats

Here’s a video of my last set of squats from today’s leg session.

We started with some heavy standing calf work, then higher-rep seated calf work, then seated leg curls pyramiding up in weight.

For squats we worked up in sets of:

  • 10 – 135
  • 185
  • 225
  • 275
  • 315
  • 365
  • …and then this final set with 405

Then on to some higher rep leg presses with short rest periods, some hack squats, and finished up with some stiff leg dumbbell deadlifts.

Chest

Here’s a video of one of the methods John has me do to pre-exhaust my chest.

We did two sets like this today, at the start of our chest and shoulder workout. After that, we did a variety of exercises – incline press, flat dumbbell press, incline Hammer Strength press, then some laterals and reverse pec-dec for rear delts.

Note on the pec-dec, that I keep my chest arched. This helps keep the stress on the chest, and not on the delts.

Each set was 10 reps with a two second contraction on each, then eight partials out of the bottom/stretch position.

Off-Season

Here’s a short posing clip from today after training arms.

I’ve got about 10 or 11 weeks left before I start dieting for my next contest, and my weight probably won’t change a whole lot from where it’s at right now (245ish).

I might gain another pound or two of muscle in the next 10-11 weeks, but probably not much more than that.

I’m thinking of increasing the volume of my delt training, as I consider them somewhat of a weak point right now. I’m happy with how everything else has come up this off-season so far, especially my legs and back.

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About the Author

Shelby Starnes is a national level bodybuilder and top nutritionist and trainer. He has helped hundreds of athletes dial in their training, nutrition, and supplementation. Shelby has been involved in powerlifting and bodybuilding for over twelve years, competing and placing very respectably in both. He has placed in the top 5 at the national level in bodybuiding in three different weight classes (welterweight, middleweight, and most recently light heavyweight). He also holds a bachelor’s degree in psychology from Wayne State University and has written numerous articles on physique development for many magazines and websites. To find out more about him and his consultation services, visit his website at www.ShelbyStarnes.com View Shelby’s Training Log HERE