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 got up and went first thing this morning to get this session done. I prefer to train after eating something, but this day that wasn't an option. I drank my normal pre-workout pro/carb shake and that was enough to get me through. I love having this "bodybuilding day" for lack of a better title. On my back work I really have been focusing on getting a good mind-muscle connection on each set. Especially my lighter sets. For example, my first set of 8 on the Yates Row with just 135 I could really feel my lats. On the second set with 185 they were burning. I've started focusing on getting "more out of less" on most of my hypertrophy work and it's really paid off. It's quality over quantity. Don't get me wrong, you've still got to move some decent weight. But I could probably throw around 365 or even 405 on this movement and not accomplish a thing. It reminds me of when I was in high school and all the bros were shrugging thinking we were shrugging 405 (myself included) with crap form, little ROM, an explosive start and a partial calf raise. We should've been using much less weight.
My shoulder is doing even better. I've been really consistent with doing soft tissue work myself. I've also had a 90 minute and 60 minute massage in the last two weeks. Those helped a ton. I've been using my lax ball, foam roller and theracane daily.
Nothing too crazy exciting today. Just putting in the work.
3.6.16
A. Yates Row
135x8
185x8
225x8
275x8
275x8
B. Pull Up Partials
90# from waist x 4 sets of max reps (6, 7, 6, 6)
C. Snatch Grip RDLs
185x12
225x12
275x12
275x12
D. Barbell Shrugs
1 set of 12 @ 315#
3 sets of 12 @ 405#