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:
-I kept the DB Shrugs really strict and rest right at 1 minute.
-The barbell shrugs were still pretty strict, but not quite as much of a hold at the top. Rest was still short around 1 minute.
-Chin ups aren't crazy strict, but I'm keeping them seizure free. I'll jus start out strict and then use a little body English on the last few reps.
7.24.16
DB Shrugs
1 set of 20 w/80s
2 sets of 20 w/90s
Barbell Shrugs
3 sets of 20 @ 275#
Chin Ups
15, 12, 10, 8
1-Arm DB Rows
4 sets of 8 w/105s
Pendlay Rows
3 sets of 8 @ 185#
Inverted Rows
4 sets of 8
