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:
-It had been 25 days since I had done anything on legs and that was low volume, heavy work before Nationals.
-My lower back was so pumped from back squats I could barely move. I was programmed to do trap bar deadlifts, but chose to omit them. Warm ups felt like hell.
-I'm starting my "off-season". I'm not trying to kill myself. So I kept the weight light-moderate and focused on the "muscles". Things felt great.
-I was less sore than expected. So I'll push the weights a bit more this week.
6.25.16
A. Leg Extension
4 sets of 15 w/90#s
B. Back Squats
135x10
225x10
225x10
315x10
315x10
315x10
C. Leg Press - Light, get pump - Rest 60s
7 sets of 10 @ 405#
D. Walking Lunges
3 sets of 10
