Week 5, Day 2 - Shoulders & Triceps (Video)

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:

-Overall great training day.

-I got a really good pump.

- I can tell a noticeable difference in my physique in the past year. Nothing crazy, just a little bigger and a little leaner.

-I'm enjoying the hypertrophy work for a change of pace.

7.23.16

A. Strict Log Press

135x10

145x10

155x10

165x10

Strongman off-season hypertrophy work. Moderate sets of 10 on log press. Wrist wraps and flip flops allowed. No belt allowed. #puttinginwork #getbetter #halfapoint #casualsaturday #bodybuilding #strongman

A video posted by Chase Karnes (@chasekarnes) on Jul 23, 2016 at 12:22pm PDT

B. 1-Arm DB Laterals

4 sets of 8 w/35s

C. Cable Machine Reverse Flyes

4 sets of 12 on setting 2

D. DB 6-Ways

4 sets of 10 w/10s

E. Deficit Push Ups

28, 16, 12

F. Straight Bar Pressdown

Setting 8 x 20

Setting 9 x 20

Setting 10 x 20

Setting 11 x 20 - w/10 second iso hold on last rep half way through ROM

G. Pronated Kickbacks

3 sets of 10 w/15s

H. Tate Presses

35s x 10

40s x 10

40s x 10