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.

This was just another bro session. Keeping everything balanced out (upper back/rear delts) and getting some direct work on the biceps and triceps. I had one hour start to finish to warm up and get this session in. That meant I kept the rest periods short and BS to minimum. The rear delt destroyer was pretty brutal. I believe John Meadows is who came up with these.

11.13.15

A. 1-Arm Lat Pull Down

1 sets of 12 on setting 6

3 sets of 12 on setting 5

 

B. Straight Arm Lat Pull Downs

1 sets of 10 on setting 9

2 sets of 10 on setting 10

 

C. Rear Delt Destroyer

25# DBs x 60, 15# DBs x 30, 8# DBs x 10

 

D. Reverse Barbell Curl

65# x 8

75# x 8

85# x 8

 

E. Hammer Curls (10 then 6 partials in the bottom range)

4 sets of 10 + 6 w/ 40# DBs

 

F. Bench Dips (Slow)

24, 20, 18

 

G. DB Skull Crushers

3 sets of 12 w/ 35# DBs