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.
10.23.15
A. Wide Grip Lat Pull Downs
Setting 12 x 15
Setting 13 x 15
Setting 14 x 15
Setting 14 x 15
B. 1-Arm DB Rows
75x8
85x8
95x8
95x8 - drop set - 85x8 - drop set - 65 x 8
C. DB 6-Ways
10# DBs x 10
10# DBs x 10
8# DBs x 10
8# DBs x 10
8# DBs x 10
D. Barbell Curls (flex @ top, slow negative) - rest 1 min
3 sets of 12 @ 65#
E. Cross Body Hammer Curls (flex hard @ top) -rest 1 min
4 sets of 8 w/40# DBs
F. Bench Dips
3 sets of max reps
G. Tricep Pressdowns
3 sets of 20 on setting 10