Week 4, Day 3 - Lower - Deadlifts (VIDEO), SSB Pause Squats and More

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:

-This session looked tough on paper and was tough, but it was enjoyable.

-I felt strong on my deadlifts.

-Paused squats I paused for 1 second.

-Rest was 4-5 minutes on deadlifts

-Rest was 3-4 minutes on pause squats

-Rest was 1 minute on leg press and leg extensions

7.16.16

A. GHR Hyperextensions

4 sets of 12

B. Deadlift

3 sets of 5 @ 545

Just pulling some weight on a Saturday. 3rd set of 5 @ 545#. #strongman #offseason #puttinginthework #getbettereveryday #deadlift #elitefts

A video posted by Chase Karnes (@chasekarnes) on Jul 16, 2016 at 10:03am PDT

C. SSB Pause Squats

150x6

240x6

290x6

330x6

330x6

D. Leg Press

7 sets of 10 @ 495# w/1 min rest

E. Leg Extensions

4 sets of 20 w/1 min rest