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:
-My shoulder felt really good this session.
-My pressing felt really strong. Even keeping things strict, the tempos slower and focusing on the muscles working things felt strong.
-Rest was kept to right at 1 minute
-This killed my triceps. They were sore for a couple days and that doesn't usually happen.
7.28.16
Seated DB Shoulder Press
70s x 8
75s x 8
80s x 8
85s x 8
Bradford Press
95# x 6
115# x 6
135# x 6
Barbell Front Raises
3 sets of 15 @ 45#
Seated DB Lateral Raises
4 sets of 12 w/30s
Bench Dips
3 sets of 20
Straight Bar Pressdowns
Setting 8 x 20
Setting 10 x 20
Setting 11 x 20
Setting 11 x 20
Cable Rope Kickbacks
3 sets of 12 on setting 2
DB Skullcrushers
1 set of 10 w/35s
2 sets of 10 w/30s