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.
9.22.16
Incline DB Bench
90s x 8
95s x 8
100s x 8
105s x 8
105s x 8
Incline Swiss Bar
205 x 8
185 x 10
185 x 10
175 x 10
175 x 8
Close Grip Swiss Bar Floor Press
135 x 8
155 x 8
155 x 8
1-Arm DB Bench (holding 1 arm at lockout at all times)
4 sets of 8 w/70s
Machine Flyes
4 sets of 10
DB Preacher Curls
25s x 8
30s x 8
35s x 8
35s x 8
Seated Hammer Curl
3 sets of 12 w/40s
EZ Bar 21s
3 sets
