The following details my back and biceps workout from last night at Kirkland Gold’s Gym.  I’m in a 3 week stretch between competitions so it can be a dangerous time to train with intensity.  As such I usually approach all my workouts as though they are secondary/pump workouts the week after competing to allow my body time to re-hydrate and get back to some sense of normalcy.

 

I was feeling pretty good on this evening so I pushed a little harder than a normal secondary session, but still stopped short of failure on every set.  By “pushed harder” I mean that I pyramided the weight on a few exercises to allow for heavier poundage, yet still stopped short of failure.  Here is what the workout included…

 

Dumbbell Rows

 

Set 1 x 12 reps with 100lbs

Set 2 x 10 reps with 110lbs

Set 3 x 8 reps with 120lbs

Set 4 x 6 reps with 130lbs

Set 5 x 6 reps with 140lbs

 

*The key with post-contest training is to really control the weight with perfect form and stop once it becomes compromised.  On these I kept my core really tight and aimed for a full range of motion with a good stretch at the bottom before driving my elbow up and back.

 

Chest Supported Rows

 

I used a Life Fitness Machine with a semi-supinated grip – FYI.

 

Set 1 x 12 reps with 175lbs

Set 2 x 10 reps with 190lbs

Set 3 x 8 reps with 205lbs

Set 4 x 6 reps with 220lbs

 

*I paused in the contracted position on each rep for a split second to ensure perfect form on each set.

 

Dumbbell Pullovers

 

Set 1 x 10 reps with 70lbs

Set 2 x 10 reps with 70lbs

Set 3 x 10 reps with 70lbs

Set 4 x 10 reps with 70lbs

 

*Lay on the bench vs across it and use a 2 second eccentric on each rep.  Only bring the dumbbell up to the top of your head to maintain tension on the lats at the top of the movement.

 

Away Facing Pulldowns

 

I used a narrow, neutral grip attachment on this exercise – FYI.

 

Set 1 x 12 reps with 105lbs

Set 2 x 10 reps with 120lbs

Set 3 x 8 reps with 120lbs

Set 4 x 7 reps with 120lbs

 

*I went super light here to ensure I could hold the contraction at the bottom for a full 2 second count and really flex my middle back.  These felt awesome!

 

T-Nation Dead Squat Bar Shrugs

 

You could use a trap bar like this if you don’t have access to a Dead Squat Bar: https://www.elitefts.com/trap-bar.html.  The Dead Squat Bar weighs 69lbs – FYI.

 

Set 1 x 15 reps with 249lbs

Set 2 x 10 reps with 339lbs

Set 3 x 10 reps with 339lbs

 

*I set up the Dead Squat Bar in a rack and did shrugs.  I like this piece of equipment because as per the picture at the top of this training log the hand placement is wider than a normal trap bar.  It also fits into a rack so I don’t have to pull the weight from the floor.  The key here was to pause in the flexed/contracted position at the top for a 1 second count on each rep.

 

Barbell Curls

 

Set 1 x 20 reps with 40lbs

Set 2 x 12 reps with 50lbs

Set 3 x 9 reps with 60lbs

Set 4 x 7 reps with 70lbs

 

*I pyramided up in weight and simply went until I felt like I was a rep or two from failure with good form and then stopped.  Be sure to flex hard in the contracted position on each rep!

 

Single-Arm Dumbbell Curls

 

Set these up so your elbow is resting on a fairly steep incline bench as you curl – FYI.

 

Set 1 x 8 reps with 30lbs

Set 2 x 8 reps with 30lbs

Set 3 x 8 reps with 30lbs

Set 4 x 6 reps with 30lbs

 

*Perform these nice and slow.  I didn’t fully extend at the bottom to minimize the tension on the biceps tendon when switching directions from eccentric to concentric for safety reasons.

 

That concluded this back and biceps workout.  Not a brutal off-season workout, but I hope it gives you an idea of my approach immediately post contest.  I will train with a little more intensity next week before going back into a depletion phase for the Chicago Pro 212.

 

Train smart!

Mark