The following details my back workout from this past Wednesday. It’s based primarily on one of the final weeks of John Meadows’ Creeping Death Program. Here is the workout…
One Arm Barbell Rows
This is a great attachment for this exercise: https://www.elitefts.com/core-blaster-handle-meadows-single-row-1-1.html
Set 1 x 12 reps with 10lbs added (warm-up)
Set 2 x 10 reps with 20lbs added (warm-up)
Set 3 x 8 reps with 30lbs added (warm-up)
Set 4 x 8 reps with 40lbs added (warm-up)
Set 5 x 8 reps with 60lbs added
Set 6 x 8 reps with 60lbs added
Set 7 x 8 reps with 60lbs added
Set 8 x 8 reps with 60lbs added
*I started using 10lb plates to allow for a greater range of motion. The idea is to really feel the stretch at the bottom and pull the bar into your hip at the top while driving your elbow back and contracting the lower lat.
Meadows Rows
Set 1 x 8 reps with 60lbs added
Set 2 x 8 reps with 60lbs added
Set 3 x 8 reps with 60lbs added
Set 4 x 8 reps with 60lbs added
*Remember to drive your elbow up as hard as you can and stretch at the bottom. Keep your elbow out to the side for more upper/middle back stimulation.
Chins
Ok, I freaking suck at chins. I did these from the bar on the Smith Machine set to the highest setting so I could hang and/or use my legs to go to the top.
Set 1 x 5 reps + 3 super-slow negative only reps
Set 2 x 4 reps + 3 super-slow negative only reps
Set 3 x 4 reps + 3 super-slow negative only reps
*Go to failure, then jump up and do 3 super-slow negatives on each set. Use a moderate overhand grip and lower yourself on the negative only reps over a 4 second count.
Dumbbell Pullovers
Set 1 x 12 reps with 60lbs
Set 2 x 12 reps with 60lbs
Set 3 x 12 reps with 60lbs
*Lay on the bench vs across it as per the normal form I use. Lower the weight with control while contracting your lats and only bring the dumbbell up to forehead level to maintain tension on the back and avoid engaging the pecs.
Reverse Hypers Alterate w/Roman Chair Leg Raises
4 sets of 12 reps on each exercise with minimal rest breaks
*I simply alternated back-and-forth between these two exercises until I had performed 4 sets of 12 reps on each one.
That concluded this back workout.
Train hard!
Mark