Back Workout

This morning I trained back at Kirkland Gold’s Gym.  The workout was inspired by my coach, John Meadows.  Here is what it included…

 

Meadow Rows

 

I performed these by adding weight to a chest supported T-bar row and grabbing the end of the bar in which you load the weight.

 

Set 1 x 12 reps with one 25lb plate (warm-up)

Set 2 x 10 reps with two 25lb plates (warm-up)

Set 3 x 8 reps with three 25lb plates (warm-up)

Set 4 x 7 reps with four 25lb plates

Set 5 x 7 reps with four 25lb plates

Set 6 x 7 reps with four 25lb plates

Set 7 x 7 reps with four 25lb plates

 

*Keep your hip a little higher on the side in which you are rowing to facilitate a better stretch at the bottom.  Drive your elbow back while keeping it more out to the side vs. close to your body.

 

Here is a video from a previous workout:

 

 

Hammer Ground Base Unilateral Squat

 

I used this machine because it’s easier on my lower back.  It’s more like a wide, neutral grip deadlift than it is a squat.  It allows me to stay more upright and center the weight.

 

Set 1 x 5 reps with one 45lb plate each side (warm-up)

Set 2 x 5 reps with two 45lb plates each side (warm-up)

Set 3 x 5 reps with three 45lb plates each side (warm-up)

Sets 4, 5, 6, 7 & 8 x 4 reps with three 45’s and one 25lb plate each side

Superset with Assisted Wide Grip Pull-ups x failure (6-8 reps)

 

*Essentially I did 3 warm-ups and then did 5 sets of 4 reps on the Hammer Ground Base machine superset with an equal number of sets to failure on the Assisted Pull-up Machine.  On the Hammer Ground Base perform them rest-pause style; meaning set the weight down at the bottom, pause, tighten up and go.

 

Reverse Facing Pull-downs

 

Set 1 x 10 reps with 120lbs

Set 2 x 10 reps with 120lbs

Set 3 x 10 reps with 120lbs

 

*I prefer to attach a pair of Flexsolate straps to the pulldown so I can focus on stretching and contracting my lats and middle back.

 

Here is a video from a previous workout:

 

 

That concluded today’s back workout.

 

Train hard!

Mark

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