Back workout of the week (BWOW) – Competition Training Kickoff

This week’s back workout captures the commencement of my training for the 2011 USA Powerlifting Masters National Championships. As I’ve stated in earlier editions a strong back is key to your big lifts, particularly those executed in a powerlifting competition – the squat, bench press, and deadlift. Because of this, week one will be a fairly intense workout, although it may not take you to the level of the last workout (smokededness).

BWOW – Week 4:

Goal: Medium Intensity and Volume/Horizontal Pulling

Barbell Row/Dumbbell Row Supersets

• Warm up to your working set with barbell rows
• 4 super sets/8 repetitions on barbell rows/rep to failure on dumbbell rows
• Superset barbell rows and dumbbell rows – perform a set of barbell rows, then supported dumbbell rows no rest period between them
• On each set, alternate which arm you start with for your dumbbell rows
• For your barbell rows, select a weight that  you can perform 8 reps without cheating (ie swinging upper body to use momentum to complete the repletion); you should be within 2-3 reps of failure at the end of the set
• Select dumbbells that you can complete 8 reps with when performing dumbbell rows separately; perform your dumbbell rows to failure
• Use wrist wraps if necessary to hold the bar and dumbbells
• Rest 3-5 minutes between sets so that you are fully recovered

Cable  Rows

• 3 sets/12 repetitions per set
• You should be within 1 rep of failure at the end of each set
• Minimize cheating, use little or upper body momentum to complete your reps
• Squeeze your lats hard and pause for a moment at the top of the movement
• Rest around 3 minutes between sets so that you are mostly recovered

Upright Rows

• 3 sets/10 repetitions per set
• You should be within 2-3 reps of failure at the end of each set
• If you train your shoulders in a separate workout, you may eliminate this exercise
• Rest around 3 minutes between sets so that you are mostly recovered

Pull-ups

• 3 sets/6 reps
• Perform each set to failure; use spotter assistance or an assisted pull-up machine if you cannot complete 6 reps
• If you can complete more than 8 reps, complete them with extra weight

Biceps are important to powerlifting as a stabilizer muscle. It helps you to control the weight at your chest during the bench press. For this reason, this week I have two bicep exercises.

Preacher Curls

• 3 sets/8reps per set
• Use of the preacher curl should isolate the bicep completely
• Select a weight that you are within one rep of failure at the end of each set

Standing Hammer Curls

• 3 sets/8 reps per set
• Select a weight that you are within 1 reps of failure at the end of each set
• Minimize movement of the upper body to cheat during the exercise

Coming Attraction: Next week we continue competition training for the USA Powerlifting Masters National Championships.

Free download of this workout:

Back Workout of the Week BWOW4 – Competition Training Week 1

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