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:

• Week 1
• Week 2
• Week 3
• Week 4
• Week 6
• Week 7