Belated Back Day Breakdown-Not for your grandma!

A few days ago was my back day, and let me tell you, it was intense. Like i have posted earlier, we are focusing on heavy high volume sets first so we can tear down our muscles. I know there is a correct form vs sloppy form massive weight. I did enough weight that i would lose some of my form on the last rep. So pretty much giving it all i got to get that last rep in the set.

Lets get into it!

Warm up set: Pull ups
These are the go to for my warm up set. I do 6 sets, increments of 10 reps, and limit my rest to only 45 sec. I don't go all the way down to where my elbows lock. Mainly i stay 75% extended on the way down then power back up. First set should always be for speed and explosiveness. Next set- which would be set number 2- i do these a bit slower, more control, and focus on squeezing my lats on the way up. Next i Throw the belt on and add weight. 25lbs to start and just rep these out. When adding weight though, you still want to maintain control on the way down. Then i went to 35lbs last couple of sets. Took the belt off and did one more set of 10 with no weight. Felt light as a feather!

Heavy Set of T-Bar Rows
T-bar rows are one of those amazing, make shift work outs that i love to do. Hits not only your upper body, but your lower as well, considering you have to hold your weight up when you pull the weight towards you.
For those who have never done or heard of a T-bar row let me explain.

Some gyms have a machine set up already to do rows with free weight plates. Others (like mine) don't. Take a 45lb Olympic bar and brace one end of it up against a wall or a machine. At my gym i braced it up against the leg press machine. Place a 60lb dumbbell on top of the end that is free of weight to keep it on the ground. The other end of the bar place desired weight on the end. Normally i warm up with two 45lb plates. 

In the picture here you see the grip for the Lat row machine. Place that on the end of the bar and grasp the handle. Raise the weight with your legs and find a comfortable foot placement. Maintain a natural arch in your back once you find your footing and begin to pull the weight towards your body. The key here is to stick your chest out and on the pull motion, try and make your shoulder blades touch. This will insure you are engaging your Lats. I started with 2 45lb plates to warm up. Added another plate and did a set of 10. Then i added another plate and did a set of 6. I try to keep my rest between sets to 30 seconds. After my last set i do a drop set.

Bent Over Rows 

After Tbars i moved straight into Bent over rows. These are used with the Olympic bar and plates. I start with 135lbs. Keep your feet shoulder width apart, grasp the bar with an over hand grip and shoulder width apart. The over hand grip takes your biceps out a lot more than a underhand grip. So i did them both. One set overhand, and one underhand. Same form as previous, Arch your back, and raise up a tad, then pull the weight up to your sternum. i did 2 sets of 135, 2 sets of 155 and 2 sets of 195. The heavy set i only did 5 reps. Doing this compound lift can ultimately increase size in your arms as well. Biceps is the secondary muscle used when doing back. Most of the lifts will engage your biceps along with back. Protip: Stuck and can't do anymore? Use them legs! Don't be afraid to use your legs to help get up the weight on those reps you can't complete. Once you get it, focus on a slow release, for hypertrophic effect. 

Romanian Deadlift

This is my go to lift for lower back strength. You really do not need to go heavy with your lower back because its purpose is for stability. You use your lower back for A LOT of lifts. Think of it in sync with your core. Most people think "core" to "abs" but in reality your "core" would be 360 degrees. So say hello to your lower back. Strong back, strong core, strong you. 

The deadlift is set up like any other. Feet apart and hands at a comfortable grip. I use a universal grip (one overhand and one underhand grip), although i want to start using an overhand grip to increase my grip. Lift the weight up with your legs and on the way down, keep your legs locked and bend at your hips to let the weight lower. Stick that butt out too! Now when i say lock your legs i really don't mean lock them. Have a slight bend in your knees to alleviate pressure. Don't let the weight tough the ground. Keep the tension and rise back up. My heavy set was 315lbs for 6 reps. 

Lateral cable row

Normally with these there is some sort of bar attached to this machine. I decided to try something new and hook on there the tricep rope you would use for pulldowns. Let me tell you now that this engaged my lats in a whole new way. It is almost like i can't explain how great it felt, but i can :). With the rope and movement it feels more natural and more of a useful motion.

Notice in the picture above how i start with my back forward. This is your starting position. Grasp the rope tightly and pull into your armpits. When you are doing the lift, it is vital that you keep your chest up, slight bend in the back and shoulder blades trying to touch. You hear me say that a lot but i am telling you it works.

When you do back day again, pay close attention what you do with your chest while you lift. Do you tend to roll your shoulders forward and collapse your chest as if you're trying to enter a fetal position? If so, you are lifting your back completely wrong. Do not fear and take my advice. Try it!

Next blog look forward to an arm day from heck!