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 was pretty busy so I had to consolidate my training into 3 days instead of 4.
-The trap bar deadlifts felt great and I had a few left in the tank.
-Then again, it was the trap bar. It really doesn't count.
-The squats kicked my ass. 1.5 reps is no joke.
8.8.16
Hyperextensions on GHR
4 sets of 12
Trap Bar Deadlift
450x5
500x5
550x5
605x5
655x5
SSB Squats - 1.5 reps
4 sets of 10 @ 220#
1-Arm Lat Pull Down
4 sets of 10
DB Rows
4 sets of 8 @ 90
Last set, double drop set.
Straight Arm Lat Pull Down
4 sets of 12 on setting 10