Coming off of a 2nd Place Finish at USS Nationals in June, I'm now in an off-season hypertrophy phase for the next 12 weeks. My programming is based off of John Meadows Mountain Dog Training with a slight strength emphasis.

Notes:

-Kept rest periods around 1 minute

-Used a slow tempo on shrugs and rows

-Focused on feeling the "muscles" on everything except the wide grip pull ups. On those I just focused on a good strict movement.

-My lower back didn't love the bent over rows, so I kept it light.

 

6.24.16

A. DB Shrugs

3 sets of 10 w/85s

 

B. Barbell Shrugs

3 sets of 10 w/315#

 

C. Wide Grip Pull Ups

12, 10, 8, 6

 

D. Bent Over Row

4 sets of 8 w/185#

 

E. T-Bar Row

3 sets of 8 w/160#

 

F. 1-Arm DB Row

3 sets of 8 w/80s