I was extremely pleased with my conditioning this year. I took a few years off of competing to bring up my overall size and work on my weakest points.
245lbs at showtime
Week before the show had my bf at 3.9% checked by caliper.
(felt like it was closer to 5% though)
Steak, don't you know it bro! That has been one of my toughest areas to improve on. I finally got them to grow thru rest pause training like I think BigA said he did. 2 sets, 15 reps with a 30 second pause in between. I used to powerlift and do extremely well. I ran into the problem of constantly overtraining my quads when I used the HEAVY wts, even with only a few sets. Something about the hvy wts just really killed my legs legs, literally. I'm not saying it lasted for a few days after training, but ALL THE TIME. Even if I didn't train legs for 3 weeks it was still there. I couldn't even walk without having pain in my quads. Just getting up out of a chair with just my own bw was painful. I also had more than one bulging disk in my back that made squatting impossible. It took about 3 months of that training before they actually didn't have constant pain. After probably 3 years of pain, I now remember what "normal" feels like. lol.
I still need to add on overall size and work on Hamstrings, calves (never be too big! lol), Tris a bit.
Have alot of room to grow yet and I'm hoping to hit the 300lb offseason wt mark over this winter.
Hopefully next time I compete, it will be at a bw of 255-260 and even drier! That is the area that I feel could have made more of a difference. I felt I looked good, but not quite dry enough to get those final stiations in quads and glutes.
I learned alot over the past 2 years. And I have to say most of it came from you guys. I've spent hundreds of hours on this dang computer reading, researching, and getting real life experiences.
A huge THANK YOU to all of you guys.
Also I can't really say what area I'm from. I'd like to be as anonymous as possible (if that IS possible, lol). I hope everybody understands.