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
