HIGH-FREQUENCY BACK TRAINING
Training
The "bodybuilding pull-up" is a new one for me. I have heard of, and implemented, partial reps during hypertrophy but have never implemented them during a pull-up. I was interested and overall pleased with these as my left shoulder has been, sub-par, due to all this stone laying. Oddly enough, it really brought to light how out of sync my lat contraction was from right to left side initiating this movement. The back raise to face pull superset was a perfect ending to this workout as it really brought the entire back to a fatigued state and about 20 min after this workout ALLLLLL of last weeks training hit me HARD. My back is SOOOOO sore and my legs are still wrecked!
THIS SHOULDER WORKOUT IS AWFUL!
The Bradford press was not accepted really well with what my bicep is feeling from above-mentioned stonework. Upright rows were not all that great either. The machine shoulder press was where things started getting spicey and with Julia's coaching, I was REALLY able to isolate the shoulders. That one movement made this entire workout blow me up and I was pumped well through the next day
Day 1 – Back
*BB bentover row – 5x8:
*Wide lat pulldown – 4x10:
*Low cable row (narrow v bar) – 4x10
*Bodybuilding style pullups – 3x10
*A1) Back raises – 3x20
*A2) face pulls – 3x15 2 sec hold:
*modified bird dogs (abs)
Day 2 – Shoulders
*Bradford press – 5x12, 10, 8, 6, 6 (over and back = 1)
*A1) DB upright row – 4x12:
*A2) Front raise – 4x12
*Machine shoulder press – 3x15, 12, 8, drop set last set:
*Single arm cable laterals – 4x12 each:
*B1) Bodyweight skull-crushers – 3x10
*B2) Rope pushdowns – 3x15:
*Alternating band piston shoulder press – 2 x amap (stand on band and alternate quick and fast. Idea here is blood flow and finish out a good pump in the shoulders)