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




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