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:
-Nothing too exciting about this session, just putting in the work.
-Everything felt good and I got a good pump.
7.17.16
A. DB Shrugs - Hold each rep 3s
60s x 10
70s x 10
80s x 10
B. Barbell Shrugs
405 x 10
455 x 10
455 x 10
C. Chin Ups
15, 12, 10, 8
D. Suitcase Row
50 x 8
60 x 8
70 x 8
70 x 8
E. Yates Row
185 x 8
205 x 8
205 x 8
F. Wide Grip Neutral Row on Swiss Bar
4 sets of 15 at 115#
