This is a secondary back workout that I performed last Friday morning at Kirkland Gold’s Gym. I designed the workout to maximize the feel and pump of the targeted muscle group without excessive CNS activation since this was after all a secondary workout. The 5-4-3 idea I got from Chad Waterbury. I finished with a metabolic complex designed by Christian Thibaudeau. Here is the workout…
Banded Hammer Row 5-4-3’s
I used the Dorian Yates style Hammer Strength Row for this exercise, performing one arm at a time and attached the following bands: https://www.elitefts.com/shop/bars-weights/bands/pro-mini-resistance-band.html.
Here is what the set-up looked like:
Set 1 x 15 reps with 1 plate (warm-up)
Set 2 x 12 reps with 2 plates (warm-up)
Set 2 x 8 reps with 2 plates + bands (warm-up)
Set 3 x 5-4-3’s with 2 plates + bands
Set 4 x 5-4-3’s with 2 plates + bands
Set 5 x 5-4-3’s with 2 plates + bands
*The key here is to really feel your back contracting. This isn’t about moving big weight and the band I used help facilitate the contraction. 5-4-3’s are performed by holding the weight in the contracted position for a count of 5 seconds, immediately followed by 5 full range reps whereby you end in the contracted position and hold it for 4 seconds, then 4 full range reps, a 3 second hold and lastly 3 full range reps. So you are holding the contraction for 5, 4 and 3 seconds each and doing 5, 4 and 3 reps between each static hold/contraction. I would have filmed this, but was training alone.
Wide Neutral Grip Pulldowns
Set 1 x 5-4-3’s with 150lbs
Set 2 x 5-4-3’s with 150lbs
Set 3 x 5-4-3’s with 150lbs
*Use a wide neutral grip attachment for this exercise and performed each set as a 5-4-3 as described in the last exercise. Really focus on contracting your lats as hard as possible while holding the weight in the contracted position.
Metabolic Complex: Pullover -> Swings -> Stretches
At this point my back was really pumped so I switched to a complex with a stretching emphasis. Here is the complex that should be performed for three rounds:
Kettlebell or Dumbbell Pullover x 20 reps with 40lbs*
Immediately followed by…
Kettlebell Swing x 8 reps (explosively)**
Immediately followed by…
Wide Grip Lat Pulldown Stretch x 60 seconds with 240lbs***
*I used a 40lb kettlebell for the pullovers. These are really like ½ reps. Extend your arms and keep them almost perfectly straight. This shouldn’t be an issue with lighter weight. Perform slow, deliberate reps touching the kettlebell to the floor and then bringing it up until your arms are about parallel to the floor. Maintain constant tension on your lats.
**I used a 55lb kettlebell and did 8 reps as explosively as possible.
***Use straps to ensure a solid grip on the pulldown bar, but you’re not actually pulling it down. Simply sit down, hook your legs under the pad and allow the weight to stretch you for a full 60 seconds.
That concluded this secondary back workout.
Train hard!
Mark