Week 4, Day 4 - Traps and Back

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:

-Nothing too exciting about this session, just putting in the work.

-Everything felt good and I got a good pump.

7.17.16

A. DB Shrugs - Hold each rep 3s

60s x 10

70s x 10

80s x 10

B. Barbell Shrugs

405 x 10

455 x 10

455 x 10

C. Chin Ups

15, 12, 10, 8

D. Suitcase Row

50 x 8

60 x 8

70 x 8

70 x 8

E. Yates Row

185 x 8

205 x 8

205 x 8

F. Wide Grip Neutral Row on Swiss Bar

4 sets of 15 at 115#