Road To The Ontario FIGURE Championships

Home/Features/Road To The Ontario FIGURE Championships

Road To The Ontario FIGURE Championships

Starting to see amazing detail in Rose's back.

Rose's waist is coming in sharp and her skin is getting tight.

OPA Figure Championships

Rose: Team Pro Sport Conditioning Client

Team PSC client Rose is really starting to put it all together. Today we are exactly three weeks out from the Ontario Figure Championships being held at the Toronto Pro Super Show. As you can see from the photos (taken two days ago), the detail in her back and shoulders is sharp. Waist is coming in, and her skin is getting a lot tighter. We are seeing much more prominent sweep on Rose’s quads, and the teardrop muscle (vastus medialis) is starting to pop. Rose is an extremely dedicated athlete with a passion for the sport and an amazing work ethic. If we can stay strong over the next couple of weeks and dial it in on the final week, we believe Rose will bring her best conditioning ever to the show. Here’s a sample of the kind of training we’ve been doing of late:

Thursday May 26, 2011: Back Training

Exercise Sets & Reps Weight Used
Straight-Arm Pulldowns 

Superset with

Reverse-Grip Pulldowns

4 sets of 12 reps 


4 sets of 15, 12, 10, 8 reps

30lbs, 30lbs, 30lbs, 30lbs 


60lbs, 70lbs, 80lbs, 90lbs

Seated Cable Rows 4 drop sets of 6, 6, 6 reps 


Set 1: 100lbs, 80lbs, 60lbs 

Sets 2-4: 90lbs, 70lbs, 50lbs

One-Arm Dumbbell Rows 


4 sets of 12 reps 40lbs, 40lbs, 40lbs, 40lbs
Weighted Back Extensions 4 sets of 15reps 25lbs, 25lbs, 25lbs, 25lbs


By |May 28th, 2011|Features|

About the Author:

Coach PK
A co-founder of Strong Athlete, Coach PK is a lifelong athlete whose passion is to help others realize their physical potential. Coach PK has nearly two decades of experience in high-performance athletics and sports nutrition. His no-nonsense programs integrate intense strength training, metabolic conditioning and performance nutrition to achieve results. Coach PK’s clientele includes physique competitors, fitness models, martial artists, law enforcement professionals and dedicated individuals who want to be stronger physically and mentally. To set up a consultation, Coach PK can be contacted at

Leave A Comment