Week 6, Day 3 - Quads, Hamstrings & 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:

-This week I was only able to train 3 days. So my programming split was changed up slightly.

-This session kicked my ass.

-The deadlifts felt easier than expected though.

8.1.16

Hyper Ext. on GHR

4 sets of 12 w/bodyweight

Trap Bar Deadlift

135x5

225x5

315x3

405x12

455x12

495x12

550x12

Strongman Off-Season Hypertrophy - Trap Bar Deadlifts - 405x12, 455x12, 495x12, 550x12 (shown). (Those are 100# plates on the inside). #strongman #deadlift #trapbardeadlift #movingweight #gains #idratherbeonthelake #championsaremadewhennooneiswatching #elitefts #1stphorm

A video posted by Chase Karnes (@chasekarnes) on Aug 1, 2016 at 12:20pm PDT

SSB Squats

150x10

200x10

240x10

290x10

330x10

Lat Pull Downs

Setting 14 x 10

Setting 15 x 10

Setting 16 x 10

Setting 16 x 10

Seated Cable Row

Setting 12 x 10

Setting 14 x 10

Setting 16 x 10

Setting 16 x 10