I'm currently training for USS "Hope for the Holidays" strongman competition that'll be in St. Louis on December 19th. I'll be competing in the max log clean & press and max deadlift events. I'm also still focusing on adding some size, but strength is my main emphasis. I'm working with teammate Mike Mastell on my programming. After competing in December my next competition plans will more than likely be USS Nationals or NAS Plat+ next summer.
I'm really enjoying having my hypertrophy day as it's own day. Mentally it's a bit easier and I still get to chase that pump like I did the previous 12 weeks. Nothing too exciting, just putting in the work.
11.29.15
A. Wide Neutral Grip Lat Pull Down
Setting 14 x 10
Setting 15 x 10
Setting 16 x 10
Setting 17 x 10
B. Barbell Rows
135x10
185x10
205x10
225x10
C. DB Front/Side Raises (10 full reps, 10 partials)
30s x 10+10
35s x 10+10
40s x 10+10
D. Barbell 21s
3 sets of 7,7,7 (21) w/50#
E. DB Preacher Curls
4 sets of 12 w/25# DBs
F. Rolling Tricep Extensions
3 sets of 10 w/35# DBs
G. Tricep Pressdowns
3 sets of 20 on setting 9