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 session felt really good.
-I got a good pump in my traps and back.
-Rest was 1 minute on everything except chin ups and Yates rows.
-Rest was 90 seconds on those.
8.14.16
DB Shrugs
3 sets of 20 w/90s
Barbell Shrugs
3 sets of 20 @ 275#
Chin Ups
15, 12, 10, 8
Suitcase Row
1 set of 8 at 50#
1 set of 8 at 60#
2 sets of 8 at 70#
Yates Row
3 sets of 8 @ 245#
Inverted Row
4 sets of 8
