Week 14, Day 2 - Shoulders & Triceps

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. I'm working with Mike Mastell on my programming and it's based off of John Meadows Mountain Dog Training with a slight strength emphasis.

9.30.16

Strict Log Press

140 x 6

180 x 6

200 x 6

220 x 6

230 x 6

Last training day of this phase. 230x6 strict log press. Morning body weight 195.6. #logpress #overheadpress #strongandlean #elitefts #strongman #1stphorm

A video posted by Chase Karnes (@chasekarnes) on Sep 30, 2016 at 12:21pm PDT

Arnold Press

4 sets of 6 w/80s

Smith Machine Overhead Press

135 x 5

4 sets of 5 @ 185

DB Shrugs

120s x 10

3 sets of 10 w/130s

DB 6-Ways

1 set of 10 w/10s

4 sets of 10 w/15s

1 set of 10 w/10s

One Arm Cable Pressdown

4 sets of 12

Bench Dips - Slow, hard contraction, 30s rest

4 sets of 12

Close Grip Push Ups - 30s rest

30, 15, 12, 10