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

 

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