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.
This session was freaking tough. The deadlifts were brutal and my upper back was more sore after this than it has been in a while. All in all this was a fun training day and the deadlifts felt great.
8.26.15
A. Banded Good Mornings
3 sets of 25 w/elitefts pro average band
B. Paused Deadlifts w/Eccentric (3 second pause below knee, 3 second eccentric)
Warm up (regular pulls):
135x5, 225x5, 315x5
Then work sets:
4 sets of 5 @ 405#
C. Chest Supported Machine Row (Heavy, but strict)
255x8
270x8
285x8
300x8
D. Meadows Row (moderate weight, huge stretch)
100# x 10
75# x 10
75# x 10
E. Wide Grip Lat Pull Downs
3 sets of 10 on setting 15
F. Zottman Curls
4 sets of 12 w/25's