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