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. I'm working with Mike Mastell on my programming and it's based off of John Meadows Mountain Dog Training with a slight strength emphasis.
Notes:
-I have the hardest time doing the push press exercise and always have. In high school I taught myself to lift weights. I also taught myself how to push press, or so I thought. It was always pretty natural for me to do more of a push jerk. No clue why. So years of push jerking makes it hard for me to try to just do a push press. I did my best though and really got a lot out of these.
-Everything felt really good. Shoulder is doing good.
8.20.16
Axle Push Press
95x10
135x10
185x10
205x10
205x10
205x10
Arnold Press
2 sets of 6 w/80s
2 sets of 6 w/85s
DB Rear Delts
3 sets of 15 w/25s
Strip the Rack Presses
95x5
135x5
135x5
155x5
155x5
155x5
Rope Pressdowns
4 sets of 20 on setting 9
DB Kickbacks w/pronation
3 sets of 12 w/20s
DB Skullcrushers
3 sets of 10 w/35s