10 Weeks Out - Hypertrophy Day - Rows, Heavy Shrugs (VIDEO), Chins & More

I'm currently in the early stages of preparing for 2016 USS Strongman Nationals which will be held on June 11th, 2016. My training focus is to continue to get stronger overall, continue adding some size and start working in strongman events again. I'm working with teammate Mike Mastell on my programming.

I ended up training later in the day than usual yesterday and it was nice for a change. This session had my forearms pumped like crazy. And my lats were pretty fried as well. I haven't done heavy shrugs in forever, so these were fun to mix it up. All in all this was a fun session.

4.3.16

A. Blast Strap Rows

4 sets of 15

B. Heavy Barbell Shrugs

315x8
405x8
455x8
500x8

Heavy shrugs on hypertrophy day. 10 weeks out. #unitedstatesstrongman #ussnationals #nationalchampionship #shrugs #traps #bodybuilding #strongman #crossfit #powerlifting #1stphorm #elitefts #whypostavideoofshrugs #whynot

A video posted by Chase Karnes (@chasekarnes) on Apr 3, 2016 at 3:58pm PDT

C. Chin Ups
15, 12, 10, 8

D. Barbell GMs

Light, focusing on hips going back, weight on heels and exploding forward with hips/glutes.

3 sets of 12 @ 185#

E. 1-Arm Straight Arm Lat Pull Down
4 sets of 12 w/monster mini band