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:

-The shoulder felt pretty good.

-My shoulders got pumped and burned like crazy.

-Overall a good training sessions.

-Rest was 90s on Z-press and 60s on everything else.

8.4.16

Log Z-Press

85 x 8

115 x 8

125 x 8

145 x 8

145 x 8

 

DB Arnold Press

3 sets of 12 w/60s

 

1-Arm Cable Front Raise

3 sets of 15 on setting 1

 

Behind the back 1-Arm Cable Lateral Raise

3 sets of 15 on setting 2

 

Close Grip Push Ups

3 sets of 20

 

Straight Bar Pressdowns

3 sets of 20 on setting 11

 

Pronated DB Kickbacks

3 sets of 12 w/15# DBs

 

Tate Presses

1 set of 12 w/35# DBs

2 sets of 12 w/40# DBs