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 was a lot more taxing than I thought it would be.
-I got crazy sore from this. Mainly lats.
- I kept the shrugs really strict on DBs with a slow tempo.
-I kept them strict on barbell shrugs with just a normal tempo.
7.1.16
A. DB Shrugs
60s x 20
70s x 20
80s x 20
B. Barbell Shrugs
185x20
225x20
275x20
C. Chin Ups
15, 12, 10, 8
D. DB Rows
4 sets of 8 w/90s
E. Pendlay Row
115x8
135x8
155x8
F. Inverted Row
4 sets of 8
