The following details my back and biceps workout from this past week. I’m still focusing on lower intensity and programming my own workouts for the short-term. In a couple weeks I’ll return to my coach, John Meadows, programming for the final push to the Olympia in September. Here is what Christina and I did at Kirkland Gold’s Gym for this workout…
Superset: Lat Pulldown Partials & Straight-Arm Pulldowns
This is a training tip I picked up from T-Nation via Christian Thibaudeau - FYI.
Lat Pulldown Partials x 8 reps with 130lbs
Immediately followed by…
Straight Arm Pulldowns x 8 reps with 130lbs
*The key on the lat pulldowns is to work the bottom portion of the movement without fully extending your arms at the top to maintain continuous tension on the lats. Perform your reps with a slow, controlled tempo and then immediately move to straight arm pulldowns ensuring you get a full range of motion. Perform the superset for 4 rounds.
Here is a video:
[youtube=https://www.youtube.com/watch?v=bLcHVsaosmY]
Single Arm Barbell Rows
Set 1 x 17 reps with three 10lbs plates
Set 2 x 15 reps with four 10lbs plates
Set 3 x 12 reps with five 10lbs plates
Set 4 x 10 reps with six 10lbs plates
Set 5 x 8 reps with seven 10lbs plates
Set 6 x 7 reps with eight 10lbs plates
*I did a pyramid up in weight today while dropping my reps to ensure I didn’t go to absolute failure. Maintain perfect form as you climb in weight and use a strict, controlled rep tempo. I used a little extra volume here and 10lb plates to allow for a greater range of motion.
Dante Rows
I used the following Spud attachment for this exercise: https://www.elitefts.com/spud-inc-short-ab-strap.html.
Set 1 x 12 reps with 90lbs
Set 2 x 12 reps with 90lbs
Set 3 x 12 reps with 90lbs
Set 4 x 12 reps with 90lbs
*I picked up this exercise from Elitefts Team Member Justin Harris who attributed them to Dante Trudel. This exercise is hard to explain so please take a look at the video below from a previous workout.
Demonstration from older workout:
[youtube=https://www.youtube.com/watch?v=vOpbIbNj75w]
MAG Supinated Pulldowns
I used the flowing attachment for this exercise: https://www.elitefts.com/mag-close-grip-supinate.html.
Set 1 x 10 reps with 110lbs
Set 2 x 10 reps with 110lbs
Set 3 x 10 reps with 110lbs
Set 4 x 10 reps with 110lbs
*I chose to face away from the weight stack to ensure I was pulling straight down. I also held the contraction for a 1 second count on each rep using extremely strict form.
Superset: Barbell Curls & Machine Preacher Curls
Barbell Curls x 8 reps with 45lbs
Immediately followed by…
Machine Preacher Curls x 6 reps with 90lbs
*The key on the barbell curls is to flex hard for 1 second in the contracted position at the top and then take a full 5 seconds to perform the eccentric (negative). It doesn’t take much weight and your biceps will be screaming by the 2nd set. Go immediately to the machine preacher and use a little heavier weight for 6 perfectly executed reps. Perform the superset for 4 rounds.
That concluded what would have been my primary back and biceps workout.
Train smart!
Mark