![Hypertrophy Block W1 [High reps, myo-reps, and Video!]](http://elitefts.com/cdn/shop/articles/21043526515_f2f01203e4_o_3c62f3d3-c25f-4223-ac0a-e7930a9b19d4.jpg?v=1761796610&width=500)
Hypertrophy Block has got me feeling like Arnold with these High volume sets + myo reps-- the pump is VERY real. Although I wouldn't say I'm quite on board with the "it's as good as ________" (for those that haven't seen pumping iron... you'll just have to go watch it to get the quote). It's been a while since I've felt this sore/experienced DOMS. It's a totally different kind of soreness that comes when you're getting ready for a meet. It's nice to just feel sore, but not so fatigued/exhausted. Just trying to get jacked and tan (and strong of course) while I have some time before a meet.
11/2 [W1: D1]
| Competition Raw Bench [Top Set @ 165] | x5 @6, x5 @7, x5 @8 | plus 3 down sets (repeat) |
| Hammer Strength Row [Top Set @ 200] | x11 @9 --> x4 @10 | 2 Activations |
| Military [Top Set @ 85] | x11 @9 --> x4 @10 | 2 Activations |
11/4 [W1:D2]
| 11/4 | ||
| Squat w/belt | x5 @6, x5 @7, x5 @8 | plus 3 down sets (repeat) |
| Row of your choice | x11 @9 --> x4 @10 | 2 Activations |
| Trap Bar Deadlift | x11 @9 --> x4 @10 | 2 Activations |
| Squat w/belt | ||
| Load | Reps | RPE |
| 185 | 5 | 6 |
| 225 | 5 | 7 |
| 255 | 5 | 7.5 |
| 275 | 5 | 8 |
| 275 | 5 | 8.5 |
| 275 | 5 | 8.5 |
| 275 | 5 | 9 |
| Hammer Strength High Row | no tag | |
| Load | Reps | RPE |
| 90 | 11 | 6 |
| 140 | 11 | 7 |
| 180 | 11 | 8.5 |
| 180 | 4 | 7 |
| 180 | 4 | 7.5 |
| 180 | 4 | 8 |
| 180 | 4 | 9 |
| 180 | 11 | 8.5 |
| 180 | 4 | 8 |
| 180 | 4 | 8.5 |
| 180 | 4 | 8.5 |
| 180 | 4 | 9.5 |
| Trap bar Deadlift | ||
| Load | Reps | RPE |
| 135 | 11 | 6 |
| 225 | 11 | 7 |
| 315 | 11 | 8.5 |
| 315 | 4 | 8 |
| 315 | 4 | 8.5 |
| 315 | 4 | 9.5 |
| 315 | 11 | 9 |
| 315 | 4 | 8.5 |
| 315 | 4 | 9.5 |
Trap Bar Deadlift: 315 x 11 (no belt)-- Activation set, followed by sets of 4 till 10 rpe [not shown]
[youtube=https://www.youtube.com/watch?v=6bNFAVTlnFk]
11/6 [W1:D3]
| Cambered Bar 2Board Press [Top Set @145] | x6 @7, x6 @8, x6 @9 | plus 1 down set (load drop) |
| Feet Up Bench [Top Set @125] | x11 @9 --> x4 @10 | 2 Activations |
| Close Grip Bench +mini [Top set at 115] | x11 @9 --> x4 @10 | 2 Activations |
11/7 [W1: D4]
| Deadlift w/belt [Top Set @ 365] | x5 @6, x5 @7, x5 @8 | plus 3 down sets (repeat) |
| Trap Bar Deadlift [Top Set @335] | x11 @9 --> x4 @10 | 2 Activations |
| Landmine [Top Set w/25] | x11 @9 --> x4 @10 | 2 Activations |
