Back Workout of the Week – Winter 2013 Week 8

Week 8: Week 8 finishes off the program with a devastating amount of volume.

Training Goals:

  • Weight is moderate, volume is very high.
  • Pull-up strength is tested, let’s see if you’ve improved.

Week 8: Strength Building

Warm-ups: Warm up your upper body with some shoulder pre-hab work.

  • Shoulder Internal and External Rotation
  • Sets/Reps: 3 x 15 with a moderately light weight, your shoulders should still be burning when you’re done
  • Alternate right shoulder then left, internal then external for each set

Pull-ups: Week 8 let’s test your pull-up strength – how many pull-ups can you do without assistance

  • Use double overhand, wide grip
  • If you cannot get any pull-ups on your own, you can use assistance – use the same amount of assistance you used week 1:
    • Assisted pull-up station
    • Resistance bands, set up for reverse resistance
    • Use the minimum assistance required to get at least 3 reps
    • Perform 3 sets to failure

If you want to continue or accelerate your pull-up progress, consider doing your pull-ups more frequently each week, at the beginning of a workout.

Barbell Rows – 30 second incremental sets:

  • Get a good drink of water before you start these sets, you won’t be unstrapping from the bar until you’re done!
  • If you need, warm up to your 10 Rep Max (10RM) weight; you don’t want to be aggressive with the weight selection for today’s workout, we want to maximize the reps you can complete
  • Weight: Use your 10RM
  • Sets/Reps: Reps are incremental every set, and are timed; it’s easiest if you have someone timing the reps for you
    • You will perform your sets every 30 seconds:
      • Start your sets every 30 seconds – 0:00, 0:30, 1:00, 1:30
      • Notice that you do not get 30 seconds of rest for each set; 30 seconds includes your set and your reps
      • It works best to have your timer call out when you have 5 seconds to start so you can unrack the weight and be ready to go
      • When you rerack the weight, don’t unstrap your hands, you won’t have time to strap back up
    • Your reps are incremental
      • Set 1 you perform 1 rep; set 2 you perform 2 reps, continue to increment with each set
      • Keep going until you cannot complete all of your reps in the 30 seconds
  • Rest: The longer your set takes, the less rest you have
    • If your set takes 5 seconds to complete (likely your first 5 sets or so), you will have 25 seconds of rest, if your set takes 20 seconds to complete, you will have 10 seconds of rest.
  • Equipment: Use wrist straps, you will need them. If you do these right, your grip will be smoked even using straps.

Dumbbell Rows, Unsupported, Drop Set:

  • Weight: You will use 2 dumbbells:
    • First Dumbbell: Use your 10RM
    • Second Dumbbell: Use a dumbbell about 20% less than the first (if your 10RM is 150lbs your second dumbbell should be about 120lbs; if your 10RM is 30lbs, your second dumbbell is 25lbs…and you likely haven’t been doing BWOW for very long).
  • Sets/Reps:
    • 3 sets
    • Complete as many reps as you can with the first dumbbell, drop it and immediately continue with the second dumbbell
    • Repeat with your other arm for 1 set
  • Rest: Rest until you are recovered between sets (3-5 minutes), no rest between one arm and the other within a set
  • Equipment: Use wrist straps for this exercise, again, you will need it.

Standing Hammer Curl/Lat Pull-down Superset: Pre-exhaust your biceps, then perform your lat pull-downs to force your upper back to perform the majority of the work

  • Weight:
    • Hammer Curls: Use your 10RM
    • Lat Pull-downs: Use your 10RM
  • Sets/Reps:
    • 3 sets of 10 reps with both hammer curls an lat pull-downs
    • Start with the hammer curls
    • Complete lat pull-downs after your curls
  • Rest: Keep rest relatively short, 1-2 minutes
    • No rest between lat pull-downs and hammer curls
    • Short rest between hammer curls and cable rows, 1-2 minutes
    • Keep your technique strict. Limit your use of upper body momentum for both the curls and lat pull-downs.

Cable Rows:

  • Weight: Use your 20RM
  • Sets/Reps: 3 sets x 20 reps
  • Rest: Keep rest relatively short between sets, 1-2 minutes

Standing Barbell Curls: You may add standing barbell curls if your biceps aren’t smoked by now

  • Weight:
    • Set 1: Use your 10RM
    • Set 2: Bump the weight up slightly from set 1
    • Set 3: Bump the weight up again from set 2
  • Sets/Reps: Complete 3 sets to failure; try to complete at least 10 reps on all sets
  • Rest: Keep rest relatively short, 1-2 minutes

Assessment:

Ok, I’ll be honest. The intent of this workout is to completely smoke your upper body. Your back and biceps should be totally exhausted when you’re done, and your conditioning should be taxed as well. Enjoy!

Workout Plan: 2013 Winter – BWOW Week 8 v1 – Web

BWOW Plans for this cycle:

 

 



Back Workout of the Week – Winter 2013 Week 7

Week 7: Week 7 focuses on lifting more weight and building strength.

Training Goals:

  • Weight is kept high, volume is moderately high.
  • Pull-up strength is addressed by performing pull-ups prior to rowing exercises, and performing pull-ups with added weight.

Week 7: Strength Building

Warm-ups: Warm up your upper body with some shoulder pre-hab work.

  • Face Pulls
  • Sets/Reps: 3 x 15 with a moderately light weight

Pull-ups: We’re working on increasing pull-up strength, so we start your back workout with pull-ups, all sets will be with added weight if possible.

  • Add weight to your sets, such as:
    • Weight belt to hang weight plates
    • Hold a dumbbell between your ankles
    • Use a weight vest
    • If you cannot get at least 3 reps without added weight, don’t add weight
  • If you cannot get at least 3 pull-ups on your own, use assistance
    • Assisted pull-up station
    • Resistance bands, set up for reverse resistance
    • Use the minimum assistance required to get at least 3 reps
    • Use double overhand, wide grip
  • Perform 4 sets to failure
    • On your last 2 sets, perform a drop set: complete as many reps as possible with added weight, then drop the weight and continue to failure again

Barbell Rows:

  • You should be somewhat warm after pull-ups, but if you need a couple of warm-up sets to get to your working weight, take them
  • Weight: Try to increase the weight slightly from last week
    • Set 1: Use your 10 Rep Max (10RM)
    • Set 2-4: Use your 5RM
    • Set 5: Drop Set – 1RM, 3RM, 5RM, 10RM
      • Set up your weight without collars for quick weight changes; use two training partners to change the weights for you.
      • Start with your 1RM, and row to failure.
      • Rack the bar and have your partners change the weight to your 3RM, and continue rowing without rest. Don’t take your hands off the bar or unwrap them if you are using wrist straps. Row to failure.
      • Rack the bar and change to your 5RM and row to failure.
      • Rack the bar and change to your 10RM and row to failure.
      • Weights don’t have to be strict selections; select weights you can easily change quickly.
  • Sets/Reps:
    • Set 1: 10 reps
    • Sets 2-3: 5 reps
    • Set 4: As many reps as possible; use some cheat technique to get additional reps
    • Set 5: Until you (nearly) regret googling BWOW, and your back and biceps are burning.
  • Rest: Take enough rest for your muscles to be fully recovered, except during your drop set (3-5 minutes)
  • Equipment: Use wrist straps if necessary

Dumbbell Rows, Supported:

  • Weight: Use your 10RM, try and bump the weight up slightly over your previous 10RM

Note: If your gym does not have heavy enough dumbbells for the massive back strength, a common problem for BWOWers, particularly if you lift in a commercial box, you can wrap a chain around your wrist to add additional weight to your dumbbell rows.

  • Sets/Reps:
    • Set 1: 10 reps
    • Set 2-3: Row to failure, try and beat 10 reps
  • Rest: Rest until you are recovered between sets (3-5 minutes), no rest between one arm and the other within a set
  • Equipment: Use wrist straps for this exercise

Lat Pull-downs:

  • Weight: Set up 1 plate above your 10RM on the lat pull-down machine
  • Sets/Reps: 3 sets to failure, try and get at least 10 reps without cheating with upper body momentum
  • Rest: Keep rest relatively short, 1-2 minutes
  • Keep your technique strict. Concentrate on initiating the pull-down with your lats, minimize your use of upper body momentum.

Standing Hammer Curl/Cable Row Superset: Pre-exhaust your biceps, and perform high rep cable rows to engage more of your back muscles in the rows (rhomboids and lower/mid traps):

  • Weight:
    • Hammer Curls: Use your 10RM
    • Cable Rows: Use your 20RM
  • Sets/Reps: 3 supersets
    • Hammer Curls: 3 sets of 10 reps
    • Cable Rows: 3 sets of 20 reps
    • Start with hammer curls
    • Complete cable rows after your hammer curls
  • Rest:
    • No rest between cable rows and hammer curls
    • Short rest between hammer curls and cable rows, 1-2 minutes
    • Complete your curls with proper form, and minimal use of upper body momentum to curl the weight. Concentrate on initiating your row with your lats and squeezing your shoulder blades tightly at the end.

Standing Barbell Curls:

  • Weight:
    • Set 1: Use your 10RM
    • Set 2: Bump the weight up slightly from set 1
    • Set 3: Bump the weight up again from set 2
  • Sets/Reps: Complete 3 sets to failure; try to complete at least 10 reps on all sets
  • Rest: Keep rest relatively short, 1-2 minutes

Assessment:

  • Overall volume this week remains close to that used the preceding weeks. Weight should increase somewhat, and work both your back and biceps very well.

Workout Plan:  2013 Winter – BWOW Week 7 v1 – Web

BWOW plans for this cycle:

 

 


Back Workout of the Week – Winter 2013 Week 6

Week 6: Week 6 increases the weight to be lifted, and maintains a relatively high volume of heavy sets.

Training Goals:

  • Weight is increased and volume remains moderately high. This should be a challenging week.
  • Pull-up strength is addressed by performing pull-ups prior to rowing exercises, and performing pull-ups with added weight.

Week 6: Strength Building/Hypertrophy

Warm-ups: Warm up your upper body with some shoulder pre-hab work

Pull-ups: We’re working on increasing pull-up strength, so we start your back workout with pull-ups, and use added weight where possible.

  • Add weight to your first two sets, such as:
    • Weight belt to hang weight plates
    • Hold a dumbbell between your ankles
    • Use a weight vest
    • If you cannot get at least 3 reps with added weight, don’t add weight
  • For remaining sets, if you cannot get at least 5 pull-ups on your own, use assistance
    • Assisted pull-up station
    • Resistance bands, set up for reverse resistance
    • Use the minimum assistance required to get at least 5 reps
  • If you can get 10 reps or more on your own, add weight to your subsequent sets as well
  • Use double overhand, wide grip
  • Perform 4 sets to failure

Barbell Rows:

  • You should be somewhat warm after pull-ups, but if you need a couple of warm-up sets to get to your working weight, take them
  • Weight:
    • Set 1: Use your 10 Rep Max (10RM)
    • Set 2-3: Use your 5RM
    • Set 4: Use your 3RM
    • Set 5: Drop Set – 1RM, 3RM, 5RM, 10RM
      • Set up your weight without collars for quick weight changes; use two training partners to change the weights for you.
      • Start with your 1RM, and row to failure.
      • Rack the bar and have your partners change the weight to your 3RM, and continue rowing without rest. Don’t take your hands off the bar or unwrap them if you are using wrist straps. Row to failure.
      • Rack the bar and change to your 5RM and row to failure.
      • Rack the bar and change to your 10RM and row to failure.
      • Weights don’t have to be strict selections; select weights you can easily change quickly.
  • Sets/Reps:
    • Set 1: 10 reps
    • Sets 2-3: 5 reps
    • Set 4: 3 reps
    • Set 5: Until you feel like puking, and your back and biceps are burning.
  • Rest: Take enough rest for your muscles to be fully recovered, except during your drop set (3-5 minutes)
  • Equipment: Use wrist straps if necessary

Dumbbell Rows, Unsupported:

  • Weight:
    • Set 1: Use your 15RM
    • Set 2: Use your 10RM
    • Set 3: Use your 5RM
    • Try and push the weight slightly above your previous RMs
    • Note: If your gym does not have heavy enough dumbbells for the massive back strength you’ve built in the last 5 weeks, you can wrap a chain around your wrist to add additional weight to your dumbbell rows
  • Sets/Reps:
    • Set 1: 15 reps
    • Set 2: 10 reps
    • Set 3: 6 reps
  • Rest: Rest until you are recovered between sets (3-5 minutes), no rest between one arm and the other within a set
  • Equipment: Use wrist straps for this exercise

Lat Pull-downs:

  • Weight: Use your 10RM
  • Sets/Reps: 3 sets x 10 reps
  • Rest: Keep rest relatively short, 1-2 minutes
  • Keep your technique strict. Concentrate on initiating the pull-down with your lats, minimize your use of upper body momentum to cheat.

Standing Barbell Curl/Cable Row Superset: Pre-exhaust your biceps, and perform high rep cable rows to engage more of your back muscles in the rows (rhomboids and lower/mid traps):

  • Weight:
    • Barbell Curls: Use your 10RM
    • Cable Rows: Use your 20RM
  • Sets/Reps: 3 supersets
    • Barbell Curls: 3 sets of 10 reps
    • Cable Rows: 3 sets of 20 reps
    • Start with barbell curls
    • Complete cable rows after your barbell curls
  • Rest:
    • No rest between cable rows and barbell curls
    • Short rest between barbell curls and cable rows, 1-2 minutes
  • Complete your curls with proper form, and minimal use of upper body momentum to curl the weight. Concentrate on initiating your row with your lats and squeezing your shoulder blades tightly at the end.

Assessment:

  • The weight this week should be challenging, and the volume should leave your back and biceps completely spent. Try and push the weight up above your previous maxes, without sacrificing technique.

Workout Plan: 2013 Winter – BWOW Week 6 v1 – Web

 



Back Workout of the Week – Winter 2013 Week 5

Week 5: Week 5 modifies the intensity, increasing volume again.

Training Goals:

  • Volume is ramped back up for one week and weight is decreased.
  • Improve pull-up strength by performing pull-ups prior to rowing exercises.

Week 5: Hypertrophy/Muscle Building

Warm-ups: Warm up your upper body and a little pre-hab shoulder work

  • Shoulder internal rotation and external rotation
  • 3 x 15 with a moderately light weight – just enough to get the shoulders burning for the last reps
  • Alternate right and left, internal and external for each set

Pull-ups: We’re working on increasing pull-up strength, so we start your back workout with pull-ups.

  • Add weight to your first set, such as:
    • Weight belt to hang weight plates
    • Hold a dumbbell between your ankles
    • Weight vest
  • If you cannot get at least 5 pull-ups on your own, use assistance
    • Assisted pull-up station
    • Resistance bands, set up for reverse resistance
    • Use the minimum assistance required to get at least 5 reps
  • If you can get at least 10 reps on your own, add weight to your subsequent sets
  • Use double overhand, wide grip
  • Perform 4 sets to failure

Barbell Rows, Dead Stop:

  • What is a dead stop set barbell row?
    • Dead stop barbell row technique
    • We’re using dead stop barbell rows this week to eliminate the use of any momentum and isolate your upper back. The reps should be tougher, and your back should work harder.
  • Weight:
    • You should be somewhat warm after pull-ups, but if you need a couple of warm-up sets to get to your working weight, take them
    • Use your 10 Rep Max (10RM)
    • You will use the same weight for all sets unless:
      • If you can’t get at least 8 reps without any cheating decrease the weight
      • If you get more than 12 reps without cheating on any reps increase the weight
  • Sets/Reps: 5 sets x 10 reps
  • Rest: Keep rest relatively brief to keep the intensity up (2-3 minutes)
  • Equipment: Use wrist straps if necessary

Dumbbell Rows, Supported: As with the barbell rows, dumbbell rows will be supported to minimize any use of momentum to make the sets and reps easier.

  • Weight: Use your 10RM weight, you should use the same weight for all sets
  • Sets/Reps: 3 sets to failure
    • If you get less than 8 reps, reduce the weight
    • If you get more than 12 reps, increase the weight
  • Rest: Rest until you are recovered between sets (3-5 minutes), no rest between one arm and the other within a set
  • Equipment: Use wrist straps for this exercise

Hammer Curl/Lat Pull-down Superset: Use this superset to pre-exhaust (and hopefully completely exhaust by the end of the workout) your biceps so that your lats have to do more of the work.

  • Weight:
    • Hammer Curls: Use your 10RM
    • Lat Pulldowns: Use your 10RM
  • Sets/Reps: 3 supersets
    • Hammer Curls: 3 sets of 10 reps
    • Lat Pulldowns: 3 sets of 10 reps
    • Start with hammer curls
    • Complete lat pull-downs after your hammer curls
  • Rest:
    • No rest between lat pulldowns and hammer curls
    • Short rest between hammer curls and lat pulldowns, 1-2 minutes
  • Complete your curls with proper form, and minimal use of upper body momentum to curl the weight. Concentrate on initiating the pulldown with your lats.

Hammer Curl/Cable Row Superset: Continue the bicep pre-exhaust, and perform high rep cable rows to engage more of your back muscles in the rows (rhomboids and lower/mid traps):

  • Weight:
    • Hammer Curls: Use your 10RM
    • Cable Rows: Use your 20RM
  • Sets/Reps: 3 supersets
    • Hammer Curls: 3 sets of 10 reps
    • Cable Rows: 3 sets of 20 reps
    • Start with hammer curls
    • Complete cable rows after your hammer curls
  • Rest:
    • No rest between cable rows and hammer curls
    • Short rest between hammer curls and lat pulldowns, 1-2 minutes
  • Complete your curls with proper form, and minimal use of upper body momentum to curl the weight. Concentrate on initiating your row with your lats and squeezing your shoulder blades tightly at the end.

Assessment

  • Emphasis this week is on thoroughly exhausting your back and biceps. The volume is higher this week and by the end of your workout you should be completely spent.

Workout Plan: 2013 Winter – BWOW Week 5 v1 – Web

BWOW workouts this cycle:

 



Back Workout of the Week – Winter 2013 Week 4

Week 4: Week 4 focuses on building back strength.

Training Goals:

  • Volume is reduced, and weight is increased.
  • Improve pull-up strength by performing pull-ups prior to rowing exercises.

Week 4: Strength Building

Warm-ups: Warm up your upper body to prep for your back session

  • Face Pulls
  • 3 sets x 15 reps with a moderately light weight

Pull-ups: We’re working on increasing pull-up strength, so we start your back workout with pull-ups.

  • If you cannot get at least 5 pull-ups on your own, use assistance
    • Assisted pull-up station
    • Resistance bands, set up for reverse resistance
    • Use the minimum assistance required to get at least 5 reps
  • If you can get at least 10 reps on your own, add weight to your sets, such as
    • Weight belt to hang weight plates
    • Hold a dumbbell between your ankles
    • Weight vest
  • Use double overhand, wide grip
  • Perform 4 sets to failure

Barbell Rows, Cluster Sets:

  • What is a cluster set? You will perform a set of 5 reps and rack the bar. Don’t unwrap your wrists or take your hands off the bar. Rest 8 seconds and continue the set, rowing to failure. Do not use excessive upper body momentum for today’s sets.
  • Weight:
    • You should be somewhat warm after pull-ups, but if you need a couple of warm-up sets to get to your working weight, take them
    • Use your 5 Rep Max (5RM)
    • You will use the same weight for all sets unless:
      • If you can’t get 5 reps with good form in the initial part of the set, decrease the weight
      • If you get more than 5 reps in the second part of the set after the 8 second rest, increase the weight
  • Sets/Reps: 5 sets x 5 reps plus reps to failure after the 8 second rest period
  • Rest: Rest until you are recovered between sets (3-5 minutes)
  • Equipment: Use wrist straps if necessary

Dumbbell Rows, Unsupported: Dumbbell rows will be unsupported. You should be able to row slightly more weight than doing them supported on a bench.

  • Weight: Use your 10RM weight, you should use the same weight for all sets
  • Sets/Reps: 3 sets to failure
    • If you get less than 8 reps, reduce the weight
    • If you get more than 12 reps, increase the weight
  • Rest: Rest until you are recovered between sets (3-5 minutes), no rest between one arm and the other within a set
  • Equipment: Use wrist straps for this exercise

Chest Supported Rows: Use whatever chest supported rowing machine your gym has. Goal is to eliminate any cheating, and emphasize just the muscles in your back for these sets. Concentrate on squeezing your shoulder blades together at the end of each repetition, pausing momentarily before lowering the weight again.

  • Weight: Set the weight to your 15RM
  • Sets/Reps: 3 sets x 15 reps
    • If you get less than 12 reps, or cannot keep your chest on the bench, reduce the weight
    • If you get more than 20 reps, increase the weight
  • Rest: Keep it short, 1-2 minutes

Standing Hammer Curls:

  • Weight: Set the weight to your 10RM
  • Sets/Reps: 4 sets x 10 reps
    • Minimize upper body momentum to cheat
  • Rest:
    • Keep your rest short, 1-2 minutes maximum

Assessment:

  • Emphasis this week is on moving more weight and building strength. Volume isn’t as high, if you need to increase the intensity, shorten your rest periods.

Workout Plan: 2013 Winter – BWOW Week 4 v1 – Web

BWOW workouts this cycle:

 

 



Back Workout of the Week – Winter 2013 Week 3

Week 3: We’re going to start increasing the weight this week.

Training Goals:

  • Moderate volume and increasing weight for both back and biceps to begin ramping up strength training.
  • Improve pull-up strength by performing pull-ups prior to rowing exercises.

Volume this week will decline, along with a corresponding increase in the weight you lift.

Week 3: Strength Building

Warm-ups: Warm up your upper body to prep for your back session

  • Shoulder internal rotation
  • Shoulder external rotation
  • 3 x 15 of each
  • In addition to warming up, light internal and external rotation is a good pre-hab exercise to help you maintain good shoulder health

Pull-ups: We’re working on increasing pull-up strength, so we start your back workout with pull-ups.

  • If you cannot get at least 5 pull-ups on your own, use assistance
    • Assisted pull-up station
    • Resistance bands, set up for reverse resistance
    • Use the minimum assistance required to get at least 5 reps
  • If you can get at least 5 reps on your own, add weight to your first set, such as
    • Weight belt to hang weight plates
    • Hold a dumbbell between your ankles
    • Weight vest
  • Use double overhand, wide grip
  • Perform 4 sets to failure

Barbell Rows:

  • Weight:
    • You should be somewhat warm after pull-ups, but if you need a couple of warm-up sets to get to your working weight, take them
    • Use your 10Rep Max (10RM) for barbell rows for your first 2 sets
    • Increase weight to your 5RM for sets 3-5
  • Sets/Reps:
    • 2×10 at 10RM weight
    • 3×5 at 5RM weight
    • Increase weight if necessary; you should be within 1-3 reps from failure on each set
  • Rest: Rest until you are recovered between sets (3-5 minutes)
  • Equipment: Use wrist straps as necessary

Dumbbell Rows, Supported: Dumbbell rows will be supported on the bench this week, and work up through increasing weight before finishing off with a drop set.

  • Weight: Your goal is to start with the weight you used last week, if you can’t get 15 reps with this weight, you might want to drop the starting weight slightly. You will use a heavier dumbbell for each set.
    • Set 1: 15RM
    • Set 2: 10RM
    • Drop Set: 5RM/15RM
  • Sets/Reps:
    • Set 1: 1×15
    • Set 2: 1×10
    • Drop Set: Row to failure, switch to the weight you used for set 1 and without resting row to failure again. Do the drop set first with one arm, then the other.
  • Rest: Rest until you are recovered between sets (3-5 minutes)
  • Equipment: Use wrist straps for this exercise

Cable Rows: Increase the weight significantly on the cable rows this week; repetitions decrease and they are not supersets.

  • Weight: Set the weight to your 10RM
  • Sets/Reps: 3×10
  • Rest: Keep it short, 1-2 minutes

Standing Barbell Curl/Lat Pull-down Superset:

  • Weight:
    • Barbell Curls: Approximately your 10RM
    • Lat Pull-downs: Approximately your 20RM
  • Sets/Reps:
    • Barbell Curls: 3×10
    • Lat Pull-downs: 3×20
    • Start with curls, complete all reps with proper form
    • Complete a set of lat pull-downs after each set of curls
  • Rest:
    • Take 1-2 minutes rest between curls and lat pull-downs
    • Perform curls immediately after lat pull-downs (no rest)

Assessment:

  • Volume declines, but remains moderately high, while weights lifted should increase noticeably. You might not feel as smoked this week, but should have still completed a significant amount of work.

Workout Plan2013 Winter – BWOW Week 3 v1 – Web

BWOW workouts this cycle:

 



Back Workout of the Week – Winter 2013 Week 2

Week 2: you’re back after the punishment from week 1? That is a good sign!

Training Goals:

  • Maintain high volume training for both back and biceps to build a solid foundation for future training, and other lifts.
  • Improve pull-up strength by performing pull-ups prior to rowing exercises.

We keep up the massive volume for week 2, but have made some small changes to let you bump some of the weight up slightly. Some portions of this weeks training are the same as last week – this is on purpose.

Week 2: Volume Training

Warm-ups: Warm up your upper body to prep for your back session

  • Light shoulder dumbbell raises (front, lateral, rear) – 3×15
  • If you need more warm-ups, do a few light sets of lat pull downs

Pull-ups: One of our goals this training cycle is to increase your pull-up strength. If you can already complete 10 pull-unassisted, you might want to change the program order and do your pull-ups after barbell rows.

  • If you cannot get at least 5 pull-ups on your own, use assistance
    • Assisted pull-up station
    • Resistance bands, set up for reverse resistance
    • Use the minimum assistance required to get at least 5 reps
  • If you can get at least 5 reps on your own, add weight to your first set
  • Use double overhand, wide grip
  • Perform 4 sets to failure

Barbell Rows:

  • Weight: Select your 10RM for barbell rows
    • Increase the weight slightly from last week (5-10%)
    • Should still be a weight you can get 10 reps without using rowing cheat technique
  • You should be somewhat warm after pull-ups, but if you need a couple of warm-up sets to get to your working weight, take them
  • Perform 3 sets of 10 reps at this weight
  • On your 4th set, complete rows to failure, using some cheat technique to get as many reps as possible
  • On your 5th and final set perform a drop set: perform rows to failure, rack the weight and have training partners peel off weight and continue to failure again without resting.
    • Complete 2 drops, for example, if your starting weight is:
      • 315: drops will be 225, then 135
      • 225: drops will be 185, then 135
      • 135: drops will be 115, then 95
    • Keep your hands on the bar while your partners remove the weight
  • Rest: Rest until you are recovered between sets (3-5 minutes) except during the drop set
  • Equipment: Use wrist straps for this exercise, you will not be able to hold the bar without them to effectively work your back

Dumbbell Rows, Unsupported:

  • Weight: Select your 10RM weight dumbbell
    • If you did not get sets of 10 last week, keep the weight the same, and try to get more reps (10)
    • If you did get sets of 10 reps last week, bump the weight up this week
  • Perform 3 sets to failure
  • Rest: Rest until you are recovered between sets (3-5 minutes)
  • Equipment: Use wrist straps for this exercise

Hammer Curl/Lat Pull-down Superset: You completed this superset last week. We are going to pre-exhaust your biceps so that your lats have to do more of the work

  • Weight: Select a weight you can get the sets and reps in the appropriate ranges. You should be able to move the weight up slightly from last week
  • Start with hammer curls, complete all reps with proper form
  • Complete lat pull-downs after your hammer curls
  • Rest:
    • Take 1-2 minutes rest between hammer curls and lat pull-downs
    • Perform hammer curls immediately after lat pull-downs (no rest)
  • Complete a total of 3 supersets

Hammer Curl/Cable Row Superset: You completed this superset last week also. We continue with the bicep pre-exhaust, and perform high rep cable rows to engage more of your back muscles in the rows (rhomboids and lower/mid traps)

  • Weight:
    • Continue the superset with the same weight for hammer curls
    • Select a weight you can get 20 reps with on the cable rows
  • Squeeze each rep on the cable row tightly at the top, pinching your shoulder blades together
  • Rest: same as for the previous superset
    • Take 1-2 minutes rest between hammer curls and cable rows
    • Perform hammer curls immediately after cable rows (no rest)
  • Complete a total of 3 supersets

Assessment:

  • Intensity was slightly lower than last week, but volume remains high. Because of the lower intensity, you should be able to perform each exercise with slightly greater weight than week 1. Back and biceps should be completely fatigued when done.

Workout Plan: 2013 Winter – BWOW Week 2 v1

BWOW workouts this cycle:

 



Back Workout of the Week – Winter 2013 Week 1

I introduced the Brute Force Back Workout of the Week (BWOW) a while back (Brute Force BWOW 1). I had bombed out of the USA Powerlifting Open Nationals in 2010 because I couldn’t successfully hit any of my bench press attempts. What does that have to do with back training you ask? That entire training cycle I didn’t work my back or biceps at all, two huge stabilizers for your bench press. I was unable to control the bar as it got to my chest, and couldn’t complete a single bench press.

After that I went on a rampage for a year and a half, punishing my back and biceps with a different high intensity workout every week. My back size and strength exploded. So did my bench press, earning me the bench press gold medal at the International Powerlifting Federation Masters World Championships in 2011 and 2012. BWOW grew out of this training success.

 

I’m resurrecting BWOW with the idea of applying a periodization scheme to my back training, just as you would for your other core lifts (squat, bench press, deadlift). Week 1 will be a very high volume back workout.

Week 1: Volume Training

Warm-ups: Warm up your upper body to prep for your back session

  • Light shoulder internal and external rotation – 3×15
  • If you need more warm-ups, do a few light sets of lat pull downs

Pull-ups: One of our goals this training cycle will be to increase your pull-up strength.

  • If you cannot get at least 5 pull-ups on your own, use assistance
    • Assisted pull-up station
    • Resistance bands, set up for reverse resistance
    • Use the minimum assistance required to get at least 5 reps
    • If you can get at least 5 reps on your own, add weight to your first set
    • Use double overhand, wide grip
    • Perform 4 sets to failure

 

Coffee getting through it on beard power alone

Barbell Rows: This will be a very high volume set of lifts!

  • Select your 10RM for barbell rows
  • You should be somewhat warm after pull-ups, but if you need a couple of warm-up sets, take them
  • If you are training with a partner with a similar 10RM, use the lower of the two 10RMs
  • Set a timer for 15 minutes
  • Alternate sets, performing barbell rows to failure
    • If you have a training partner, you will alternate with no rest, as soon as your partner finishes you will begin rowing; your total rest should be 30 seconds or less
    • If you do not have a training partner, take no more than 30 seconds rest between sets
    • I recommend using wrist straps for this exercise; you will likely not be able to hold the bar without them to effectively work your back

Dumbbell Rows, Supported:

  • Select your 10RM weight dumbbell
  • Perform 3 sets to failure
  • Use wrist straps if necessary (again, for dumbbell rows I recommend using straps to effectively work your back)
  • Rest until you are fully recovered between sets (3-5 minutes)

Hammer Curl/Lat Pull-down Superset: We’re going to pre-exhaust your biceps so that your lats have to do more of the work

  • If you’ve done the rest of your workout correctly, your rep maxes on these exercises will be relatively meaningless; select a weight you can get the sets and reps in the appropriate ranges
  • Start with hammer curls, select a weight you can (still) get 8-12 reps with proper form
  • Take 1-2 minutes rest and continue the set with lat pull-downs, using a weight you can get 10-12 reps
  • Take 2-3 minutes rest between each superset
  • Complete a total of 3 supersets

Hammer Curl/Cable Row Superset: We’re continuing with the bicep pre-exhaust, and performing high rep cable rows; this allows us to engage more of your back muscles in the rows (rhomboids and lower/mid traps)

  • Continue the superset with the same weight for hammer curls
  • As with previous superset, take 1-2 minutes rest between hammer curls and cable rows
  • Select a weight you can get 20 reps with on the cable rows
  • Squeeze each rep on the cable row tightly at the top, pinching your shoulder blades together
  • Take 2-3 minutes rest between each superset
  • Complete a total of 3 supersets

BWOW Man Down!

Assessment:

  • Coffee: Rated the workout at about an ‘8’ on our Smokdedness Scale. It was a challenging workout, but we have gone through tougher sessions. That being said, he did text me ‘Curse you Ken Gack!! My back and biceps are destroyed’ the morning after, and biceps were burning for a few days.
  • Gack: Rated the workout at about a ‘7’ on our Smokdedness Scale. It was a challenging workout, but the conditioning component of the core lift (barbell rows) eclipsed the strength and hypertrophy component.

Workout Plan2013 Winter – BWOW Week 1 v1 – Web

BWOW plans for this cycle:

 



Back workout of the week (BWOW) – Competition Training Week 3

Three weeks into the competition training cycle, we will start drawing the volume back. The weight and the volume from your training may be taking a toll on the body. To be as strong as possible on the platform for your Squat, Bench Press, and Deadlift, you need to lift smart. Back off on your assistance work and let your body begin to heal and grow strong.

For those who are not training for competition, I include optional exercises so you still feel like a monster when you’re done!

BWOW – Week 6

Goal: Medium Intensity, Light Volume/Horizontal Pulling

Remember to use the Rate of Perceived Exertion, as shown in the training worksheet, to make sure you’re using an appropriate weight.

Barbell Rows

  • Warm up to your working set with barbell rows
  • 5 sets/3 reps
  • Warm up to a weight you would hit failure at 5 reps, the intent is to lift some heavy rows!
  • Some cheating in your later sets is Ok (slight movement of upper body to use momentum), we are trying to move as heavy weight as possible
  • You should be using a weight that you will need wrist wraps to hold the bar
  • Rest 3-5 minutes between sets so that you are fully recovered

Dumbbell Rows – Supported

  • 3 sets/8 Reps
  • If you are in a competition training cycle, this exercise may be skipped
  • Select a weight that you will fail at 8 reps
  • Complete each round of the sets to failure
  • Minimize cheating, use little or upper body momentum to complete your reps
  • As with last week, if you have the breath you may want to mutter between sets
  • Use wrist wraps if necessary to hold the dumbbells
  • Rest around 3 minutes between sets so that you are mostly recovered

Hammer Strength Rows

  • 3 sets/12 reps per set
  • Select a weight that you are within one rep of failure at the end of each set
  • Squeeze the lats at the end of the rep on the hammer strength; squeeze them tightly and pause for a moment on each rep before lowering the weight
  • Your lats and biceps should be burning at the end of each set
  • Rest around 3 minutes per set so that you are mostly recovered
  • If your gym has multiple rowing machines that function at different angles, use a different machine for each set
  • If you don’t have hammer strength at your gym, you can substitute a different rowing machine

Standing Hammer Curls:

  • 3 sets/10 reps per set
  • Select a weight that you are within 2-3 reps of failure at the end of each set

Coming Attraction: Next week we continue drawing down training intensity and volume, and increasing weight in preparation for the USA Powerlifting Masters National Championships. Since we did no vertical pulling work this week, next week will have a vertical focus.

BWOW Training Worksheet: Back Workout of the Week BWOW6 – Competition Training Week 3



Back workout of the week (BWOW) – Competition Training Week 2

This week we continue my drive to the 2012 USA Powerlifting Masters National Championships. It’s still early in the training cycle, so intensity remains high. This week had my muttering “what the … was I thinking” between sets, so it should rank pretty well on the smokededness scale.

BWOW – Week 5:

Goal: Medium Intensity and Volume/Horizontal Pulling

Barbell Rows

  • Warm up to your working set with barbell rows
  • 4 sets/6 repetitions
  • With the medium rep range, barbell weight should be relatively high
  • Select a weight that  you can complete the sets with minimal cheating (ie swinging upper body to use momentum to complete the repletion); you should be within 1 rep of failure at the end of the set – some cheating in the later sets is acceptable
  • You should be using a weight that you will need wrist wraps to hold the bar
  • Rest 3-5 minutes between sets so that you are fully recovered

Dumbbell Row Drop Sets

  • 3 sets to failure each set
  • For round one of the drop set, select a weight you will fail at 6-8 reps
  • For round two of the drop set:
    • If round 1 is over 100lbs, select a weight 20lbs lighter
    • If round 1 is under 100lbs, select a weight 10lbs lighter
  • Complete each round of the sets to failure
  • Minimize cheating, use little or upper body momentum to complete your reps
  • Feel free to mutter between sets
  • Use wrist wraps if necessary to hold the dumbbells
  • Rest around 3 minutes between sets so that you are mostly recovered

Pull-up/Lat Pulldown Supersets

  • 3 sets/6 reps (Pull-ups), 12 reps (Lat Pulldowns)
  • Perform each set to failure; use spotter assistance or an assisted pull-up machine if you cannot complete 6 reps
  • Complete your lat pulldowns immediately after pull-ups without resting
  • Rest about 3 minutes between sets so that you are mostly recovered

Seated Hammer Curls:

  • 3 sets/10 reps per set
  • Select a weight that you are within 2-3 reps of failure at the end of each set

Coming Attraction: Next week we begin drawing down training intensity and volume, and increasing weight in preparation for the USA Powerlifting Masters National Championships.

 

Back Workout of the Week BWOW5 – Competition Training Week 2

If you want to start at the beginning, you can check out Back Workout of the Week #1 – BWOW1