I'm taking the next 12+ weeks off from strongman events and training primarily for hypertrophy with a slight strength emphasis. I'm in my "off-season" and looking to put on some size over the upcoming months and into next year. I'm working with teammate Mike Mastell on my programming.
My legs were crazy sore from Monday's session and are even still a little sore as I'm typing this (Thursday). My body isn't used to all this volume, but I love it.
Chest, shoulders and triceps day went well. I was a little short on time to get it all in, so I kept the rest periods pretty short (45s to 90s) between sets.
7.28.15
A. Incline DB Press
80x10
90x10
90x10
90x10
B. DB Hex Press
40x12
40x12
45x12
50x12
C. Pec Deck (hold peak contraction 1s)
50x25
40x25
35x25
*These were brutal
D. Strict Log Press
115x10
115x10
125x10
125x10
E. DB Front Raises
3 sets of 10
F. DB Lateral Raises
3 sets of 10
G. Pronated DB Kickbacks
3 sets of 12
H. Close Grip Push Ups
20, 12, 10