The following details my back workout from this past Wednesday as I finish up on my current program by my coach, John Meadows.  I’m pretty excited to change things up again next week as I begin a different program.  Here is the workout…

 

Meadows Rows

 

I used a single handle on a Hammer Strength Ground Base Squat for this exercise, but you can also use a barbell.

 

Set 1 x 15 reps with 45lbs added (warm-up)

Set 2 x 12 reps with 90lbs added (warm-up)

Set 3 x 8 reps with 135lbs added

Set 4 x 8 reps with 135lbs added

Set 5 x 8 reps with 135lbs added

Set 6 x 8 reps with 135lbs added

 

*Do a few warm-ups and then gut out 4 working sets with a heavy weight.

 

Single Arm Supinated Pulldowns – 5-4-3 Method

 

Set 1 x 5-4-3 reps with 65lbs

Set 2 x 5-4-3 reps with 65lbs

Set 3 x 5-4-3 reps with 65lbs

 

*If you’ve followed by log lately you know that I like this new method of hard contractions followed by full range reps.  John didn’t call for these, but I did them anyway.  Pronate the hand at the top and supinate as you pull down.  The key is to hold the contraction at the bottom for 5 seconds followed by 5 full range reps.  On the 5th rep hold the contraction for 4 seconds followed by 4 full range reps with the 4th rep followed with a 3 second hold in the contracted position followed by a final 3 full range reps.

 

Horizontal Shrugs

 

I used a chest supported row machine with my hands in a neutral position for this exercise today.

 

Set 1 x 8 reps with 170lbs

Set 2 x 8 reps with 170lbs

Set 3 x 8 reps with 170lbs

 

*Use lifting straps so you can focus on the targeted muscles – mid/lower traps and rhomboids.  Keeping your arms relatively straight and pull the weight back by pinching your shoulder blades together, hold in the contracted position for 2 seconds and slowly release.  Repeat for 8 reps.

 

Neutral Grip Chins

 

I used the cheaper machine, but still went to failure.

 

Set 1 x 14 reps (failure) + 30 second stretch from the bottom position

Set 2 x 12 reps (failure) + 30 second stretch from the bottom position

 

*After hitting failure, hand in the bottom position and allow your back to stretch for 30 seconds.

 

Seated Pulley Rows

 

I used a narrow, neutral grip for this exercise.

 

Set 1 x 15 reps with 180lbs

Set 2 x 15 reps with 180lbs

 

*John had two sets of hyperextensions, but they tend to bother my lower back so I finished with two sets of 15 reps on pulley rows.

 

That concluded this back workout.

 

Train hard!

Mark