Week 9, Day 3 - Lower Body - Front Squats (VIDEO), Trap Bar Block Pulls & More

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. I'm working with Mike Mastell on my programming and it's based off of John Meadows Mountain Dog Training with a slight strength emphasis.

Notes:

-This session was overall pretty good and I felt pretty strong.

-On the front squats I worked up to where my rep speed started to slow down. Then repeated that weight for a final set leaving a little in the tank.

-The block pulls felt good.

-Screw lunges.

8.23.16

Banded Hyper Ext. on GHR

3 sets of 15

Front Squats

135x6

185x6

225x6

275x6

315x6

350x6

350x8

Front squats - 350x8. Fifth work set, second set at 350#. Morning bodyweight sitting at 208. #strongman #frontsquat #squats #uss #nas #startingstrongman #bodybuilding #hypertrophy #elitefts #1stphorm #makingitlookeasy #itsnot

A video posted by Chase Karnes (@chasekarnes) on Aug 22, 2016 at 11:55am PDT

Trap Bar Block Pulls - 4 inch blocks

405x10

495x10

550x10

600x10

600x10

Walking DB Lunges

4 sets of 8

Leg Extensions

4 sets of 10

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