042 : 015 Quest For The Hyper Trophy

“It feels like I’m being tickled by a sledgehammer.” And if you do this session correctly, you too can have that feeling. My mid-back is one of my weakest areas, and I wanted to use this period to really focus on it. Selfishly this session is just a list of all the things I need to work on. It also sucks — and is a blessing — that have to do this session with Sam. Sam has a six-pack on his back. He has clearly developed back musculature that helps him avoid injury and supports al his other major lifts.The buy-in to this session is where all the magic happens. The cascade is a very evil way to kick things off. We chose to do the cascade sets on a cable ma chine and went heavy on the lat pull-downs and then medium-light on the straight arm pull-downs and tricep pull-downs. For the cascade, do as big of a set as you can up front, upon failure, go right into the next movement, and then the next. Keep this pattern till you have all 300 reps. Obviously, you will have to pause or take a break at some point, but try not to, or minimize the rest as much as possible. You will feel a distinct ache in your armpit area. The rest is pretty straightforward.

Prefatigue

10min easy bike, EMOM 10m bear crawl

3x5 progressive shoulder CARs

PAIL/RAIL internal rotation

Work

Cascade 100x reps of each

Lat pull down

Straight arm lat pull down

Tricep Pull down

then

10-1 KB Deadlift (heavy)

1-10 10m Farmer carry (same)

then

3 sets to failure of one of the following movements

-Pull-ups

-Gorilla row

-Bent row

-Low cable row

rest plenty bewteen