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