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.
I had quite a bit of soreness from the previous chest workout, which felt nice. My pecs have definitely filled out more since I've been training this way.
This session was pretty rough. It also made my lats, brachioradialis and brachialis more sore than they've possibly ever been. I'm talking wake you up in the middle of the night sore. They also stayed pumped for a couple days.
I was also a bit short on time this day, so I kept the rest periods very short. After block pulls my rest periods for everything was 1 minute or slightly less.
8.12.15
A. Banded Hyper Extensions
3 sets of 15 with green mini band
B. 3.5 inch Block Pulls
135x5
225x3
315x3
405x3
455x3
495x3
545x3
600x3
C. 1-Arm DB Rows
4 sets of 8 w/105#
D. Pull Ups (to failure)
15, 12, 8, 6
E. Neutral Grip Pull Ups (to failure)
6, 5, 5, 4
F. Chin Ups (to failure)
8, 5, 4, 3
G. Reverse Curls
4 sets of 20 with 55#