Back Workout of the Week – Winter 2013 Week 1
Posted: November 17, 2013 Filed under: 30 - Back Workout of the Week! | Tags: Back Strength, ILS, Lats, Muscle Building, Power, Powerlifting, Strength, Strength Training Leave a comment »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
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
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 Plan: 2013 Winter – BWOW Week 1 v1 – Web
BWOW plans for this cycle:
Post Workout Quickie – Deadlift Grip
Posted: April 17, 2012 Filed under: 03 - Deadlift Tips | Tags: Back Strength, Deadlift Technique, Deadlifts, Leg Strength, Muscle Building, Power, Powerlifting, Strength 1 Comment »Last week in my Deadlift Setup article I touched on two deadlift setup approaches, the two count deadlift and the three count deadlift. In watching a new lifter last night, I captured one of the difficulties with the two count deadlift.
Notice in the picture to the right that the lifter’s left hand is at least a half an inch wider than his right hand. This is a problem I see frequently with novice lifters. When squatting down to the bar to set up, it’s difficult to watch your hands to ensure proper hand position. Improper hand position will lead to inferior pulls:
- When your hands are off-center like this, the bar will be off-balance, making the pull more difficult
- If your hands are too wide, it shortens your reach, forcing you to squat down farther to get to the bar; you then have to start lower and pull the bar farther
- If your hands are too close, they will drag across your legs, increasing friction, and impacting your grip on the bar
Quick pointers on hand and foot position for the deadlift:
- Feet should be ‘inside the shoulders’, this is a relatively close stance
- Hands should be right on the outside of your hips and legs; your arms should hang straight down from your shoulders, but not drag across your legs
- I like to keep my hands right on the edge of the knurling, so that I have a very easy time finding the correct placement; this is dependent, of course, on the width of your build and the bar that you use
Back workout of the week (BWOW) – Competition Training Kickoff
Posted: April 1, 2012 Filed under: 30 - Back Workout of the Week! | Tags: Back Strength, Back Training, ILS, Lats, Muscle Building, Power, Powerlifting, Strength Leave a comment »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
Back Workout of the Week (BWOW): Week 2 Building Your Back Strength
Posted: February 17, 2012 Filed under: 00 - Lifting Tips, 30 - Back Workout of the Week!, 90 - Brute Force | Tags: Back Strength, Back Training, Back Workout, ILS, Lats, Power, Powerlifting, Strength Leave a comment »Last week I introduced you briefly to why training your back is so important (training balance, support your squat, deadlift and bench press, creating the classical ‘V-shaped’ upper body). In my own experience, a heavy emphasis on rowing exercises has led to a very strong bench press (two Washington State records, one USA Powerlifting national meet record, and a gold medal at the IPF masters world championships).
Week 2 training is very similar to week 1. We are still focused on building your strength foundation. Although the overall plan is very similar, we change the exercise selection to prevent your body from adjusting to the stimulus.
BWOW – Week 2:
Goal:Building Your Strength Base
T-bar Rows:
- Warm up to your working sets
- 5 sets/4 repetitions per set
- Select a weight where you are using nearly maximum effort to complete your reps, additional reps would require cheating
- Minimize cheating – avoid using upper body momentum to complete your reps; one of the reasons to switch from barbell rows to t-bar rows this week to reduce the tendency to cheat on the lift
- Use wrist straps if necessary to hold the bar
- Rest between sets should be sufficient to fully recover (3-5 minutes); emphasis is on building strength, not conditioning
Dumbbell Rows – Unsupported:
- 3 sets/6 reps per set
- Select a weight where you are using maximum effort to complete the set, you should be unable to complete more than the specified reps
- While we switched to the t-bar to reduce cheating on your primary exercise, the dumbbell row is performed unsupported to allow slightly more cheating; you should be able to pull more weight than last week when using the bench for support – force your back and biceps to move a little more weight than you normally would during your dumbbell rows
- Use wrist straps if necessary to hold the dumbbells
- Rest between sets should be sufficient to fully recover
Hammer Strength Rows:
- 3 sets/12 reps per set
- Select a weight where you are using maximum effort to complete the set
- Pull your elbows straight back and really squeeze your lats tightly to finish each rep; you really want your muscles burning when you finish each set
- Rest between sets should be sufficient to fully recover
- 3 sets to failure; use spotter assistance or an assisted pull-up machine if you cannot complete 6 reps
- Pull-ups should be extremely challenging after hammering your back and biceps
- If you can still complete more than 8 reps, complete your pull-ups with extra weight (and add more weight to your t-bar and dumbbell rows next time you do this workout)
Hammer Curls:
I know we did hammer curls last week, but to quote Louie Simmons (West Side Barbell) hammer curls are “something that should always be done” (Dynamic Bench Press)
- 3 sets/10 reps per set
- As with pull-ups, you will have to drop the weight from your normal bicep workout, your biceps should be spent by now
- Hammer curls are meant to work your biceps – don’t use your whole body to complete the reps; if you can’t do the work with your biceps drop the weight
Back Workout of the Week BWOW2
If you want to start at the beginning, you can check out Back Workout of the Week #1 – BWOW1
Back Workout of the Week (BWOW): Week 1 – Building the Strength Base
Posted: February 10, 2012 Filed under: 00 - Lifting Tips, 30 - Back Workout of the Week!, 90 - Brute Force | Tags: Back Strength, Back Training, ILS, Lats, Muscle Building, Power, Powerlifting, Strength 3 Comments »Why is strengthening my back important? To the less educated, a big upper body means large pecs and (unfortunately) large biceps. In fact, your back consists of a larger group of muscles than your chest, and quite frankly it is a massive back that lets you blot out the sun as you step through a doorway.
But that’s not why we emphasize the back at Brute Force. If you read What Is Brute Force, you recall that rule #2 is to follow a balanced training program. Your back (pulling exercises) needs to balance out your pecs (pushing exercises). More importantly a strong back results in bigger lifts.
Bench Press: Your lats are the foundation you press from. Build strong lats and you’ll feel like you’re pressing off a granite table.
Squat: A strong back will help prevent you from crumpling when you hit the hole with a massive load on your back. Although a leg exercise, where does the bar rest during the squat? On your back!
Deadlift: Your back anchors the weight and is the transition point between the weight hanging from your arms and your power base driving down through the floor.
Brute Force approach to back training:
As with other Brute Force workouts, working your back is meant to be simple and straightforward. Focus is on the horizontal/transverse plane, and emphasis is on your basic compound lifts (again, rule #2) – lots of rows. This workout is intended to maximize the carryover to your bench press.
BWOW – Week 1:
Goal: Building a Strength Base – move as much weight as you can with good form
- Warm up to your working sets
- 5 sets/4 repetitions per set
- Select a weight where you are using nearly maximum effort to complete your reps, additional reps would require cheating
- Minimize cheating – avoid using upper body momentum to complete your reps
- Use wrist straps if necessary to hold the bar
- Rest between sets should be sufficient to fully recover (3-5 minutes); emphasis is on building strength, not conditioning
- 3 sets/6 reps per set
- Select a weight where you are using maximum effort to complete the set, you should be unable to complete more than the specified reps
- Use wrist straps if necessary to hold the dumbbells
- Rest between sets should be sufficient to fully recover
Cable Rows:
- 3 sets/6 reps per set
- Select a weight where you are using maximum effort to complete the set
- Minimize cheating – rocking back using momentum to complete the reps
- Squeeze the weight tightly with your back at the top for a moment before lowering it between reps
- Rest between sets should be sufficient to fully recover
- 3 sets to failure; use spotter assistance or an assisted pull-up machine if you cannot complete 6 reps
- Pull-ups should be extremely challenging after smoking your back and biceps with 11 sets of rows at a high intensity
- If you can still complete more than 8 reps, either you are a hero, or you didn’t push yourself hard enough on your rows; in either case do your pull-ups with extra weight
Hammer Curls:
- 3 sets/10 reps per set
- As with pull-ups, you will have to drop the weight from your normal bicep workout, your biceps should be spent by now
- Hammer curls are meant to work your biceps – don’t use your whole body to complete the reps; if you can’t do the work with your biceps drop the weight