The following details a back and biceps depletion workout from the end of last week. My training is a bit in flux and you’re probably wondering why I’m doing a depletion workout 2.5 weeks out from the Olympia. Well, the reason was last Saturday I did a video and photo shoot for Elitefts at Kirkland Gold’s Gym where I typically train. The shoot was directed by Joel Barham, who was instrumental in filming all of my previous DVD’s. As such I depleted a last week for a few days before the shoot to ensure we captured images in near peak condition. Here are a few images from the shoot…
And now for the actual back and biceps depletion workout…
Rack Pull-Ups
I picked up this training tip from Paul Carter on T-Nation – FYI.
Set 1 x 10-12 reps with bodyweight
Set 2 x 10-12 reps with bodyweight
Set 3 x 10-12 reps with bodyweight
Set 4 x 10-12 reps with bodyweight
*The key here is elevating your feet, but not so much to make this easier. The goal is to almost round your back at the bottom to obtain a greater stretch. These felt great so give them a try if you’ve not done them before.
Here is a video:
[youtube=https://www.youtube.com/watch?v=k834qsP_ruc]
Chest Supported Row
I used a Life Fitness Row Machine with a semi-supinated hand position – FYI.
Set 1 x 12 reps with 145lbs
Set 2 x 12 reps with 145lbs
Set 3 x 12 reps with 145lbs
Set 4 x 12 reps with 145lbs
*The key here is to drive your elbows back and hold the contraction for a split second on every rep. Do not over emphasis the eccentric as we are aiming to deplete muscle glycogen not generate soreness.
Dumbbell Pullovers
Set 1 x 12 reps with 55lbs
Set 2 x 12 reps with 55lbs
Set 3 x 12 reps with 55lbs
Set 4 x 12 reps with 55lbs
*Lay on the bench vs across it and don’t bring the dumbbell so far up that you compromise continuous tension on your lats.
Single Arm Pulldowns
Depending on the lat pulldown, I prefer to sit sideways as per this picture because I feel I can drive my elbow straight down and contract my lower lats more effectively – FYI.
Set 1 x 12 reps with 70lbs
Set 2 x 12 reps with 70lbs
Set 3 x 12 reps with 70lbs
Set 4 x 12 reps with 70lbs
*The key for me on this exercise is to get a good stretch at the top with a neutral to pronate grip and then drive my elbow down, contracting lower lats and rotating to a semi-supinate grip at the bottom.
Pulley Bicep Curls
The gym was packed on this night so I opted for a variation on straight bar curls by using the pulley row apparatus. Basically you place your knees where your feet normally go for a pulley row, lay back on the bench and perform your curls from that position as per this picture.
Set 1 x 12 reps with 50lbs
Set 2 x 12 reps with 50lbs
Set 3 x 12 reps with 50lbs
Set 4 x 12 reps with 50lbs
*Aim for reps above 10 here if you are depleting, but stop short of failure. The nice part about this exercise set-up is it makes it difficult to cheat and places no stress on the lower back when curling.
Neutral Grip Preacher Curls
I used a curl bar with a neutral hand position and actually stood and used the preacher in the reverse direction so that my arms were hanging straight down – FYI.
Set 1 x 10 reps with 40lbs
Set 2 x 10 reps with 40lbs
Set 3 x 10 reps with 40lbs
Set 4 x 10 reps with 40lbs
*Curl up until your elbow is at 90 degrees before lowering the weight. Aim for 10 reps or more per set without hitting failure.
That concluded this depletion back and biceps workout.
Train hard!
Mark