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 the shrugs pretty strict using a full ROM, a good squeeze and a good stretch.
-Since we don't have an neutral grip on the power racks at the gym I use my swiss press bar and lay it flat across the top of my rack. Works perfect for mixed and neutral grip chins. (Credit for the idea goes to Brant Hornberger)
-The 1-arm cable rows felt great after all the volume. I really could feel my lats working. Used a strict full ROM with a squeeze and stretch.
7.8.16
A. Incline DB Shrugs
3 sets of 12 w/70# DBs
B. Trap Bar Shrugs
3 sets of 8 @ 315
C. Neutral Grip Chins
15, 12, 10, 8
D. Suitcase Rows
50# x 8
60# x 8
70# x 8
70# x 8
E. 1-Arm Cable Row
3 sets of 12 on setting 3
F. Pullover Machine
4 sets of 15