Back Training – Monday Dec 3
I filmed this workout it will be up tomorrow so I do a good bit of explanation there but I am continuing to hit my back in order of importance from weakest developed areas to strongest. Pullover – pullover – pulldown and then on to the fun stuff that I enjoy being Rowing. For Rows I am doing normally two self assisted movements and one machine assisted movements. One of the things I firmly believe in is when you are supporting your own bodyweight on rowing movements and holding the weight in a stretched position that time under tension is one of the best things for lower back and overall errector development.
Cable Supra Bar pull over
(lots of warm ups here to get my shoulders warm as well for the DB pull overs to follow these)
190 x max set
DB pull over
60 x 8
80 x 8
90 x 8
100 x 8
(keeping constant tension on the lats not pulling too far and slow eccentrics throughout)
Standing Supra Pulldown
3 working sets
2 final sets at 150 for max reps until they were only partials with full holds on the partials
Extended V grip T bar Row
Max set with 9 – 25’s on the bar
Seated Plate Loaded Row for mid Back (elbows driven out not tucked)
3pps x 8
3p+25ps x 6
DB Bi Lateral Row
90 x 10
100 x max set
