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 back got really beat up after the pause deadlifts the week before. I still hadn't fully recovered from them by the time this day came around. I was still super tight in the back and hips. To make matters worse I was sleeping on my stomach a lot. I was planning to go heavier, but had to back off after my top set. It didn't feel heavy in my hands, but my back was screaming. Nothing disc related, just soft tissue. I spent a lot of time using a lax ball, barbell, foam roller, stretching and Epsom salt during the past week before this session.
10.8.15
A. Cable Pull Throughs
3 sets of 15 on setting 8
B. Block Pulls - 4 inch
135x5
225x5
315x5
405x5
495x5
455x5
C. Pendlay Rows
135x8
165x8
185x8
205x8
D. Wide Grip Chin Ups
10, 8, 7, 6
E. Machine Pullovers
4 sets of 10
F. Cross Body Hammer Curls
1 set of 10 w/40# DBs
3 sets of 10 w/45# DBs