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:
-The shoulder felt pretty good.
-My shoulders got pumped and burned like crazy.
-Overall a good training sessions.
-Rest was 90s on Z-press and 60s on everything else.
8.4.16
Log Z-Press
85 x 8
115 x 8
125 x 8
145 x 8
145 x 8
DB Arnold Press
3 sets of 12 w/60s
1-Arm Cable Front Raise
3 sets of 15 on setting 1
Behind the back 1-Arm Cable Lateral Raise
3 sets of 15 on setting 2
Close Grip Push Ups
3 sets of 20
Straight Bar Pressdowns
3 sets of 20 on setting 11
Pronated DB Kickbacks
3 sets of 12 w/15# DBs
Tate Presses
1 set of 12 w/35# DBs
2 sets of 12 w/40# DBs
