Give it Everything You’ve Got – A Practical Application of Dynamic Lifting

Posted: December 17, 2014 | Author: | Filed under: Uncategorized | Tags: , , , , , | Leave a comment »

When I started lifting weights at 18 years old, I had no idea what I was doing. When I first strolled into the gym on Lackland Air Force Base, I may have been steping into a different dimension on some SciFi channel show (although at that time where I grew up in the sticks, we did not get the SciFi channel, we got what was known as ‘Channel 12’).

What does this have to do with strength training? For the past 26 years I’ve observed what successful lifters have done, tested it, adopted what works, and dropped what hasn’t. I’m not a West Side lifter, but if you know anything about powerlifting, you know that WSB is an authority on power and strength training. I have adopted a number of Louis Simmons’ teachings into my programming. This article addresses my application of Dynamic Training.

Why add Dynamic Training to your program?

Watch someone bench pressing, or think back to your last bench session. When you warmed up at 135lbs you pressed the bar up with 135lbs of force. When you got to your working sets at 315lbs (or whatever your working sets were), you applied 315lbs of force. You recruited the muscles you needed to lift the weight on the bar, you hit your lifts, and you had a successful training session, right?

Maybe, but what did you leave on the table?

To answer that question, I have another question. (You can’t answer a question with a question! Yes I can, it’s my article…). What is Power? For the purposes of benching more weight (or squatting, pulling, etc.) power is a product of strength and speed. If your training consists of only applying enough force to overcome the weight on the bar, you are training for strength. You are not training for power.

Ok, I’m starting to get it, how do I apply it?

I’m glad you asked or quite frankly this article would be a huge waste. This is where dynamic training comes in. The concept behind dynamic training is to move the bar as fast as possible regardless of the weight. If you can bench 300lbs in .5 seconds, you should move 150lbs in .25 seconds or less.

How you work dynamic training into your program is dependent on your program’s structure, but it can be quite simple:

  • Select an unrelated workout 2-3 days before or after your heavy session for that lift. For example, dynamic bench sessions can be done at the end of your heavy squat session, 2 days after your heavy bench session.
  • Start with a weight around 50-60% of that lift’s 1RM. If your best bench is 405lbs, start with 205lbs (I know you’re going to use 225lbs, aren’t you).
  • Keep the rep range low, 2-3 reps. Sets should short enough so that you finish before you begin to tire, and the bar speed slows. Concentrate on moving the bar as fast as possible, try to move the bar faster with each subsequent repetition.
  • Use between 6-10 sets, depending on how many sets you can complete before you begin to fatigue and the bar speed slows.
  • After mastering dynamic training at the lower weights, begin increasing the weight in later sets of your dynamic session. Work on moving the bar explosively with heavy weights as well as lighter weight.

Dynamic training results

  • You will train yourself to drive the bar up with all of your strength regardless of the weight. You will be able to rapidly activate all available muscle fibers. Even at your heaviest weights you will move the bar more explosively.
  • Because you are training your lifts more frequently, you will practice lifting technique at lighter weights that you can naturally complete with better form. Your proficiency in the lifts will improve.
  • You will lift more weight.
I like to break my dynamic training up into groups of 3 sets. I start light with a weight where I can really move the bar fast, and bump the weight up as long as the bar still moves relatively quickly:

Sets 2-3:

Sets 4-6:

Sets 7-8:

Wrap up and Results

When training for the 2013 USA Powerlifting Nationals I added dynamic benches to my back training sessions. I started with a modest 225lbs for 9×3. After several months of training I hit a high on my dynamic bench of 7×2@405, lifted a personal record (PR) raw bench in the gym, and a huge equipped PR of 562lb bench in competition. Dynamic training works.

Overloading Your Training – Part 2: Overloading Weight

Posted: October 30, 2014 | Author: | Filed under: 00 - Lifting Tips | Tags: , , , , , | 2 Comments »

Part 1 of my overloading series discusses strategies for overloading volume in your training to increase the number of total reps lifted in your program. In this session, we’ll discuss overloading weight, and increase the amount of weight you move in a given lift. The goal is to train your musculature, supporting structure, and CNS to move weights above your current 1 rep max (1RM). This will prepare you to move heavier and heavier loads.

Negatives:

The first strategy, negatives, is the simplest. Load up the bar with more than you can lift and get to work. This approach focuses on the eccentric portion of the lift. With a spotter’s help if necessary, unrack the weight and bring it down slowly maintaining complete control of the weight throughout the range of motion (ROM). Once you’ve bottomed out the lift, your spotter helps you lift it back up. Tips on negatives:

  • Keep the weight at a heavy, near-max to maximum effort. Try 80-105% as a starting point.
  • Repetitions should be kept relatively low range – 3-5 reps.
  • Your spotter should keep his hands on the bar throughout full ROM for each rep. During the eccentric, your spotter should stay with the weight and help guide the bar down if necessary. Once you complete the eccentric your spotter will help you bring the bar back up to the starting position. Your spotter should be lifting a significant amount of the bar weight so the bar comes up quickly.

Note: Your strength will be depleted after performing the negative eccentric and you shouldn’t expect to lift as much as you can fresh. Make sure your spotter is capable of handling the weight you’re lifting.

  • The negative eccentric should move as slowly as you can maintain control of the weight. At near-max weight, start with half the speed of a normal rep and adjust from there.
  • To add effectiveness and train your sticking point, as you tire on later sets/reps try and come to a complete stop at the sticking point and hold the bar there.
  • If the weight is more than your spotter can easily handle adequately during the concentric lift, consider having side spotters assist as well.

Partial Reps:

There are a number of strategies to perform partial repetitions. Used properly, partial reps can be used effectively to overload with more weight than you would normally use. This will carry over to greater weight for the full ROM as well.

Board presses: Board presses are a strategy that allows you to overload the weight on your bench press. Have a (second) spotter hold a set of boards on your chest. Bring the bar down to the boards and press. Boards typically range from 1 board to 3 boards. Use proper bench press technique throughout the limited ROM.

A couple of strategies for using boards to increase your bench press 1RM include:

  • Start with a slight personal record (PR) and press to 3 boards for sets of 3-5 reps. In subsequent bench training sessions, remove 1 board per session and reduce the reps you complete per set. By the end of the mini-cycle you should press the new PR from your chest for singles.
  • Start with a significant PR and press to 3 boards. Rep range will be lower with the heavier weight. In subsequent weeks reduce the weight and remove a board. By the end of the mini-cycle you should again press a new PR from your chest for singles.

Pin Presses: Pin presses are similar to board presses in that they limit the ROM on your bench press and allow you to overload the weight used. They also allow you to perform the lift without assistance from spotters. They are limited, however, in the number pin settings you can use depending on the configuration of your squat cage.

Set up a flat bench in the squat cage. Set the safety pins so that when you lie on the bench the bar will not come all the way to your chest. Because of the limitation in settings of the safety pins, I generally use pin presses as a supplemental lift, not as a primary. Some strategies you can use with your pin presses:

  • Set the pins at the midway point in your bench. Lift for a slight rep PR with a low rep range.
  • Set the pins at the top end of your bench and practice lockouts at a significant PR weight. Pause at the top for a static hold (4-10 seconds).

Pin Squats: Similar to pin presses, pin squats allow you to limit the ROM for the squat, and overload your squat training. As with pin presses, pin squats shouldn’t be considered a primary squat exercise, you should not train to squat above parallel. When squatting, don’t anticipate the pins. Squat with normal squat technique until you hit the pins. Let the bar come to a complete stop on the pins and then drive straight back up.

Rack Pulls: Rack pulls are the ‘pin’ lifts for deadlifts. Typically you perform them in the squat cage, but you can also do them by placing blocks under the weights. Typical pin height can range from slightly below to slightly above the knee.

Although rack pulls shorten the ROM of the deadlift, when starting at or below the knee you may find that removing the initial leg drive from the pull can make them even more difficult than full ROM deadlifts.

It is important to maintain proper deadlift form when performing rack pulls. Grip the bar, rock back bringing your hips down and chest up before starting the pull.

Static Holds:

Static hold is a strategy to allow you to handle significantly more weight than your 1RM. You don’t perform any of the lifts ROM. You unrack it, lock it out, hold for 5-10 seconds, then rerack. The strategy is to train your body and CNS to handle greater workloads.

Squat walkouts: Walkouts train you to handle weights significantly above your squat 1RM. Load the bar with 105-110% of your 1RM. Unrack and walk out the weight using perfect squat setup technique. Lock the bar out and hold for 5-10 seconds, then rerack. I usually add walkouts toward the end of a heavy training cycle.

Wrap Up

Adding weight overloading strategies to your training program can train your body and CNS to handle heavier loads. Build them into your training programs wisely to spur strength gains.

  • Handling near-max to max weight loads can take a toll on the body and CNS. Learn when to back off the workload to limit overtraining.
  • Use limited ROM lifts sparingly as primary lifts. Don’t train your lifting patterns to limit your ROM when performing the full lifts.
  • The goal is to overload the weight you are lifting; if you haven’t used weight overloading strategies learn what your limits are. Start conservatively and build the weight up.
  • Learn and perfect proper technique for your primary lifts before implementing overloading strategies that modify the lift.

Overloading Your Training – Part 1: Overloading Volume

Posted: October 28, 2014 | Author: | Filed under: 00 - Lifting Tips | Tags: , , , , , | Leave a comment »

Overloading your training volume: the strategies discussed here are designed to push you past your limits in total volume for a particular lift. Simply put, the purpose is to help you get more total reps in a workout than you typically would for a given lift and weight. These strategies take the intensity level of your training up a notch.

Failure Sets:

You don’t have to train to failure on every set of every lift, or even in your primary lifts in every session to make progress. For most of my training I use Prilepin’s Table to plan my primary lift’s weight, sets and reps. On my supplemental and assistance lifts I generally target a training range that ends within 1-3 reps of failure. You can make consistent gains stopping just short of failure; however taking your sets for a particular lift to failure can increase the intensity of your workout.

The rest of the strategies in this article will help you take your sets past your failure point. This will force your body to recruit more muscle fibers than would normally be used for the given lift, and help you get stronger and bigger. That is the goal, right?

Forced Reps:

Having your spotter help you complete additional reps at the end of the set is the simplest way to increase your training volume. Just because your spotter helps you with some reps does not diminish the effectiveness of the set. Quite the contrary, the increased volume past failure can make for a highly effective training session.

The strategy is simple. Take the set to failure and continue lifting for additional reps using assistance from your spotter. For a given set target 2-3 forced reps at most per set. More than that and your spotter will end up lifting the weight for you, and will likely not be pleased.

Your spotter should give you just enough assistance to get past the sticking point enabling you to complete the rep unassisted. If you are at complete failure and cannot lock out the lift, your spotter should give you enough assistance to keep the bar moving at near your normal tempo for that lift, but should not take the weight away from you. You should be forced to press with all of your remaining strength as the spotter helps you lock out the lift. Maintain strict lifting technique and continue driving. Let your spotter give you just the boost you need to complete the reps.

Total Rep Sets:

In terms of complexity, the total rep sets scheme is also relatively simple. If you cannot complete the target reps in your lifting sets, simply add sets until you hit your target reps for the lift. For example, at 70% of my max on a given lift, using Prilepin’s Table I typically plan to complete 5×4 reps. If I miss some reps I continue lifting until I complete all 20 reps (example, 4, 4, 3, 3, 3, 2, 1).

I typically only use this approach for my primary lifts. Supplemental and assistance work can be greatly affected by the primary lift’s volume and intensity. If I have to adjust weight or reps on supplemental lifts in an individual session I usually don’t sweat it too much.

Cluster Sets:

Cluster sets can help you get more reps per set than you typically could in a particular set. Complete the target reps for the set, rack the weight, pause, and then continue to failure. Using the 70% example above, each set would go something like this:

  • Complete 4 reps
  • Rack the weight, pause 10 seconds
  • Unrack and continue lifting to failure

If the number of reps you get in the second part of the cluster is equal to or greater than the target reps in the primary component the weight is too light. In the 70% example your target range would be 4 reps in the primary part and 2-3 reps in the second portion of the lift.

Drop Sets:

I saved the best for last. And by best I mean horrific.

For best results use 2 spotters for drop sets, and leave collars off (if you can do so safely). The key to drop set pain is rapid weight changes between drops. To perform drop sets:

  • Unrack the weight and lift until failure
  • Rack the weight
  • Spotters quickly change the plates dropping to the next weight
  • Without resting unrack again and continue lifting to failure
  • Repeat the process until you hit the target number of subsets

A few tips to maximize the effectiveness of your drop sets:

  • Plan out your sets ahead and either load the bar with plates that can be easily stripped (for example if you’re squatting, you can easily drop a 45lb/20kg plate with each drop), or have the weights handy for your spotters if they must swap plates on and off
  • A good range is 3-5 subsets in a given drop set
  • Drop sets are most effective when your first weight is heavy enough to complete a reasonable number of reps – not less than 5 and not more than 8


Drop sets are exceptionally intense. Don’t try to use this strategy on all sets in a given lift. One or two drop sets is likely to do enough damage for the day.

Wrap Up:

Volume overloading will take you to failure and beyond. For safety and to maximize their effectiveness it is very important that you have a trusted spotter assisting you.

These strategies are a great way to crank up your training intensity. Use them in moderation, limit them to one lift in a session and don’t use more than one strategy in that session. Very high intensity strategies like drop sets shouldn’t be used for all sets in a session.

Try plugging volume overloading into your training program and crank up your training intensity.



Big Bench Tip #4 – Non-Bench Training

Posted: October 16, 2014 | Author: | Filed under: 02 - Bench Press Tips | Tags: , , , , , , , | Leave a comment »

You all will love today’s tip. It results in larger ego muscles, a huge upper body, and most importantly, when these results cause people to ask ‘how much do you bench’, you actually can say ‘a lot’ (I don’t , however, recommend using that exact reply to customs agents…or other law enforcement agencies, they generally aren’t amused…so I’ve heard).

I call this the non-bench training to train your bench.

I generally don’t follow workouts you find in the literature. I don’t believe in one size fits all workouts, and feel a lot of them are posted to sell magazines or web site views. I also generally don’t believe in ‘workouts’. Notable exceptions are some of the proven strength training program templates you find out there and, of course, BWOW. That painfully long introduction is to say this isn’t going to be a workout plan. It is meant to tell you what to train to build a bigger bench.

Pectorals do not build a big bench. Your pectorals are simply one piece of the puzzle. A powerful bencher has learned how to turn their entire body into a bench pressing machine. Your pecs help you drive the bar off the chest, but they do not do it alone. If you do not have a powerful back, your press off the chest will be weak. Did I mention that if you do not have a powerful back, your press off the chest WILL be weak? A powerful back gives you stability at the chest. Working jointly with your biceps, it allows you to control the bar as you bring the bar to your chest. Pressing with a strong back is like pressing off a granite slab, it helps you thrust the bar explosively off your chest. A strong back is also responsible for a huge upper body, and the classic v-taper.

Strong pectorals do not help you with a strong lock out. Your pecs can help you press the bar, but as we discussed in Big Bench Tip #1, finishing the bench is about locking your elbows, not pressing the bar up. A strong lockout is created with powerful triceps. What is the sticking point in your bench? It’s the point where your pecs begin to weaken, and your triceps must begin to take over the lift. Your triceps play a major role in half of your bench press. They also play a major role in over half of your arm size…

How do you put this knowledge into action? A good training program balances upper body pushing with upper body pulling. You should have as many pulling sets in your weekly program as you do pressing sets. Given it is a smaller muscle group, your triceps don’t (necessarily) warrant as many weekly sets as pushing or pulling, but they do warrant more than the finishing isolation exercise on chest day (and they really should never be insulted with tricep kickbacks). Include at least 3-4 sets of a compound lift for the triceps, and then finish them off with the isolation exercises.

Including the right non-bench bench press training in your program will build an impressive bench press as well as an attention getting, balanced upper body build.

Big Bench Tip #1 – Tight Shoulder Blades

Posted: October 15, 2014 | Author: | Filed under: 02 - Bench Press Tips | Tags: , , , , , , , | Leave a comment »

This tip is quite honestly the easiest way there is to add weight to your bench. It’s a relatively simple technique tweak, and doesn’t require any increase in strength (although a BWOW circuit will help considerably).

Squeeze your shoulder blades together as you bench.

How can squeezing my shoulder blades together increase your bench press?

Whenever I’m helping someone new with the bench press, the first thing I watch is the shoulders. Most untrained benchers don’t pay attention to their shoulders as they bench.  They simply press the bar up haphazardly. Their shoulders remain loose throughout the lift and they often raise them off the bench with each rep. Even those who keep their shoulders on the bench for the easy reps begin lifting them as they tire to push the bar up.

Squeezing your shoulder blades together tightly keeps your shoulders on the bench and reduces the range of motion of the press. If a movement does not add to the power of your lift, or does not make you bigger or stronger it should be eliminated. The thing to realize is that the bench press is complete when your elbows lock, it does not matter how high you press the bar. Lifting your shoulders off the bench to raise the bar higher is wasted motion. It wastes energy and distracts you from completing the lift. Instead of pressing the bar up, concentrate on locking your elbows. This prevents you from lifting your shoulders and helps you engage your triceps decisively to finish the lift.

 

How do you maintain tight shoulders throughout your bench?

Plant your shoulders on the bench. Find your hand and foot position, and drive your CHEST UP. Once you have your lifting position on the bench, squeeze your shoulder blades together and continue squeezing them throughout the full lift. Imagine you are trying to pinch a quarter between your shoulder blades, squeeze it and don’t let it go until your set is complete. As you lock your bench out, concentrate on locking your elbows, don’t press the bar up.

Practice this technique from your first warm-up to your heaviest set. Done correctly, it can add weight to the bar in your next bench session.

Back Workout of the Week – Winter 2013 Week 8

Posted: January 9, 2014 | Author: | Filed under: 30 - Back Workout of the Week! | Tags: , , , , , , | Leave a comment »

Week 8: Week 8 finishes off the program with a devastating amount of volume.

Training Goals:

  • Weight is moderate, volume is very high.
  • Pull-up strength is tested, let’s see if you’ve improved.

Week 8: Strength Building

Warm-ups: Warm up your upper body with some shoulder pre-hab work.

  • Shoulder Internal and External Rotation
  • Sets/Reps: 3 x 15 with a moderately light weight, your shoulders should still be burning when you’re done
  • Alternate right shoulder then left, internal then external for each set

Pull-ups: Week 8 let’s test your pull-up strength – how many pull-ups can you do without assistance

  • Use double overhand, wide grip
  • If you cannot get any pull-ups on your own, you can use assistance – use the same amount of assistance you used week 1:
    • Assisted pull-up station
    • Resistance bands, set up for reverse resistance
    • Use the minimum assistance required to get at least 3 reps
    • Perform 3 sets to failure

If you want to continue or accelerate your pull-up progress, consider doing your pull-ups more frequently each week, at the beginning of a workout.

Barbell Rows – 30 second incremental sets:

  • Get a good drink of water before you start these sets, you won’t be unstrapping from the bar until you’re done!
  • If you need, warm up to your 10 Rep Max (10RM) weight; you don’t want to be aggressive with the weight selection for today’s workout, we want to maximize the reps you can complete
  • Weight: Use your 10RM
  • Sets/Reps: Reps are incremental every set, and are timed; it’s easiest if you have someone timing the reps for you
    • You will perform your sets every 30 seconds:
      • Start your sets every 30 seconds – 0:00, 0:30, 1:00, 1:30
      • Notice that you do not get 30 seconds of rest for each set; 30 seconds includes your set and your reps
      • It works best to have your timer call out when you have 5 seconds to start so you can unrack the weight and be ready to go
      • When you rerack the weight, don’t unstrap your hands, you won’t have time to strap back up
    • Your reps are incremental
      • Set 1 you perform 1 rep; set 2 you perform 2 reps, continue to increment with each set
      • Keep going until you cannot complete all of your reps in the 30 seconds
  • Rest: The longer your set takes, the less rest you have
    • If your set takes 5 seconds to complete (likely your first 5 sets or so), you will have 25 seconds of rest, if your set takes 20 seconds to complete, you will have 10 seconds of rest.
  • Equipment: Use wrist straps, you will need them. If you do these right, your grip will be smoked even using straps.

Dumbbell Rows, Unsupported, Drop Set:

  • Weight: You will use 2 dumbbells:
    • First Dumbbell: Use your 10RM
    • Second Dumbbell: Use a dumbbell about 20% less than the first (if your 10RM is 150lbs your second dumbbell should be about 120lbs; if your 10RM is 30lbs, your second dumbbell is 25lbs…and you likely haven’t been doing BWOW for very long).
  • Sets/Reps:
    • 3 sets
    • Complete as many reps as you can with the first dumbbell, drop it and immediately continue with the second dumbbell
    • Repeat with your other arm for 1 set
  • 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, again, you will need it.

Standing Hammer Curl/Lat Pull-down Superset: Pre-exhaust your biceps, then perform your lat pull-downs to force your upper back to perform the majority of the work

  • Weight:
    • Hammer Curls: Use your 10RM
    • Lat Pull-downs: Use your 10RM
  • Sets/Reps:
    • 3 sets of 10 reps with both hammer curls an lat pull-downs
    • Start with the hammer curls
    • Complete lat pull-downs after your curls
  • Rest: Keep rest relatively short, 1-2 minutes
    • No rest between lat pull-downs and hammer curls
    • Short rest between hammer curls and cable rows, 1-2 minutes
    • Keep your technique strict. Limit your use of upper body momentum for both the curls and lat pull-downs.

Cable Rows:

  • Weight: Use your 20RM
  • Sets/Reps: 3 sets x 20 reps
  • Rest: Keep rest relatively short between sets, 1-2 minutes

Standing Barbell Curls: You may add standing barbell curls if your biceps aren’t smoked by now

  • Weight:
    • Set 1: Use your 10RM
    • Set 2: Bump the weight up slightly from set 1
    • Set 3: Bump the weight up again from set 2
  • Sets/Reps: Complete 3 sets to failure; try to complete at least 10 reps on all sets
  • Rest: Keep rest relatively short, 1-2 minutes

Assessment:

Ok, I’ll be honest. The intent of this workout is to completely smoke your upper body. Your back and biceps should be totally exhausted when you’re done, and your conditioning should be taxed as well. Enjoy!

Workout Plan: 2013 Winter – BWOW Week 8 v1 – Web

BWOW Plans for this cycle:

 

 


Back Workout of the Week – Winter 2013 Week 7

Posted: December 30, 2013 | Author: | Filed under: 30 - Back Workout of the Week! | Tags: , , , , , , , | Leave a comment »

Week 7: Week 7 focuses on lifting more weight and building strength.

Training Goals:

  • Weight is kept high, volume is moderately high.
  • Pull-up strength is addressed by performing pull-ups prior to rowing exercises, and performing pull-ups with added weight.

Week 7: Strength Building

Warm-ups: Warm up your upper body with some shoulder pre-hab work.

  • Face Pulls
  • Sets/Reps: 3 x 15 with a moderately light weight

Pull-ups: We’re working on increasing pull-up strength, so we start your back workout with pull-ups, all sets will be with added weight if possible.

  • Add weight to your sets, such as:
    • Weight belt to hang weight plates
    • Hold a dumbbell between your ankles
    • Use a weight vest
    • If you cannot get at least 3 reps without added weight, don’t add weight
  • If you cannot get at least 3 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 3 reps
    • Use double overhand, wide grip
  • Perform 4 sets to failure
    • On your last 2 sets, perform a drop set: complete as many reps as possible with added weight, then drop the weight and continue to failure again

Barbell Rows:

  • 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
  • Weight: Try to increase the weight slightly from last week
    • Set 1: Use your 10 Rep Max (10RM)
    • Set 2-4: Use your 5RM
    • Set 5: Drop Set – 1RM, 3RM, 5RM, 10RM
      • Set up your weight without collars for quick weight changes; use two training partners to change the weights for you.
      • Start with your 1RM, and row to failure.
      • Rack the bar and have your partners change the weight to your 3RM, and continue rowing without rest. Don’t take your hands off the bar or unwrap them if you are using wrist straps. Row to failure.
      • Rack the bar and change to your 5RM and row to failure.
      • Rack the bar and change to your 10RM and row to failure.
      • Weights don’t have to be strict selections; select weights you can easily change quickly.
  • Sets/Reps:
    • Set 1: 10 reps
    • Sets 2-3: 5 reps
    • Set 4: As many reps as possible; use some cheat technique to get additional reps
    • Set 5: Until you (nearly) regret googling BWOW, and your back and biceps are burning.
  • Rest: Take enough rest for your muscles to be fully recovered, except during your drop set (3-5 minutes)
  • Equipment: Use wrist straps if necessary

Dumbbell Rows, Supported:

  • Weight: Use your 10RM, try and bump the weight up slightly over your previous 10RM

Note: If your gym does not have heavy enough dumbbells for the massive back strength, a common problem for BWOWers, particularly if you lift in a commercial box, you can wrap a chain around your wrist to add additional weight to your dumbbell rows.

  • Sets/Reps:
    • Set 1: 10 reps
    • Set 2-3: Row to failure, try and beat 10 reps
  • 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

Lat Pull-downs:

  • Weight: Set up 1 plate above your 10RM on the lat pull-down machine
  • Sets/Reps: 3 sets to failure, try and get at least 10 reps without cheating with upper body momentum
  • Rest: Keep rest relatively short, 1-2 minutes
  • Keep your technique strict. Concentrate on initiating the pull-down with your lats, minimize your use of upper body momentum.

Standing Hammer Curl/Cable Row Superset: Pre-exhaust your biceps, 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 cable rows, 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.

Standing Barbell Curls:

  • Weight:
    • Set 1: Use your 10RM
    • Set 2: Bump the weight up slightly from set 1
    • Set 3: Bump the weight up again from set 2
  • Sets/Reps: Complete 3 sets to failure; try to complete at least 10 reps on all sets
  • Rest: Keep rest relatively short, 1-2 minutes

Assessment:

  • Overall volume this week remains close to that used the preceding weeks. Weight should increase somewhat, and work both your back and biceps very well.

Workout Plan:  2013 Winter – BWOW Week 7 v1 – Web

BWOW plans for this cycle:

 

 

Back Workout of the Week – Winter 2013 Week 6

Posted: December 23, 2013 | Author: | Filed under: 30 - Back Workout of the Week! | Tags: , , , , , , , | Leave a comment »

Week 6: Week 6 increases the weight to be lifted, and maintains a relatively high volume of heavy sets.

Training Goals:

  • Weight is increased and volume remains moderately high. This should be a challenging week.
  • Pull-up strength is addressed by performing pull-ups prior to rowing exercises, and performing pull-ups with added weight.

Week 6: Strength Building/Hypertrophy

Warm-ups: Warm up your upper body with some shoulder pre-hab work

Pull-ups: We’re working on increasing pull-up strength, so we start your back workout with pull-ups, and use added weight where possible.

  • Add weight to your first two sets, such as:
    • Weight belt to hang weight plates
    • Hold a dumbbell between your ankles
    • Use a weight vest
    • If you cannot get at least 3 reps with added weight, don’t add weight
  • For remaining sets, 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 10 reps or more on your own, add weight to your subsequent sets as well
  • Use double overhand, wide grip
  • Perform 4 sets to failure

Barbell Rows:

  • 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
  • Weight:
    • Set 1: Use your 10 Rep Max (10RM)
    • Set 2-3: Use your 5RM
    • Set 4: Use your 3RM
    • Set 5: Drop Set – 1RM, 3RM, 5RM, 10RM
      • Set up your weight without collars for quick weight changes; use two training partners to change the weights for you.
      • Start with your 1RM, and row to failure.
      • Rack the bar and have your partners change the weight to your 3RM, and continue rowing without rest. Don’t take your hands off the bar or unwrap them if you are using wrist straps. Row to failure.
      • Rack the bar and change to your 5RM and row to failure.
      • Rack the bar and change to your 10RM and row to failure.
      • Weights don’t have to be strict selections; select weights you can easily change quickly.
  • Sets/Reps:
    • Set 1: 10 reps
    • Sets 2-3: 5 reps
    • Set 4: 3 reps
    • Set 5: Until you feel like puking, and your back and biceps are burning.
  • Rest: Take enough rest for your muscles to be fully recovered, except during your drop set (3-5 minutes)
  • Equipment: Use wrist straps if necessary

Dumbbell Rows, Unsupported:

  • Weight:
    • Set 1: Use your 15RM
    • Set 2: Use your 10RM
    • Set 3: Use your 5RM
    • Try and push the weight slightly above your previous RMs
    • Note: If your gym does not have heavy enough dumbbells for the massive back strength you’ve built in the last 5 weeks, you can wrap a chain around your wrist to add additional weight to your dumbbell rows
  • Sets/Reps:
    • Set 1: 15 reps
    • Set 2: 10 reps
    • Set 3: 6 reps
  • 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

Lat Pull-downs:

  • Weight: Use your 10RM
  • Sets/Reps: 3 sets x 10 reps
  • Rest: Keep rest relatively short, 1-2 minutes
  • Keep your technique strict. Concentrate on initiating the pull-down with your lats, minimize your use of upper body momentum to cheat.

Standing Barbell Curl/Cable Row Superset: Pre-exhaust your biceps, and perform high rep cable rows to engage more of your back muscles in the rows (rhomboids and lower/mid traps):

  • Weight:
    • Barbell Curls: Use your 10RM
    • Cable Rows: Use your 20RM
  • Sets/Reps: 3 supersets
    • Barbell Curls: 3 sets of 10 reps
    • Cable Rows: 3 sets of 20 reps
    • Start with barbell curls
    • Complete cable rows after your barbell curls
  • Rest:
    • No rest between cable rows and barbell curls
    • Short rest between barbell curls and cable rows, 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:

  • The weight this week should be challenging, and the volume should leave your back and biceps completely spent. Try and push the weight up above your previous maxes, without sacrificing technique.

Workout Plan: 2013 Winter – BWOW Week 6 v1 – Web

 


Back Workout of the Week – Winter 2013 Week 5

Posted: December 16, 2013 | Author: | Filed under: 30 - Back Workout of the Week! | Tags: , , , , , , , | Leave a comment »

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:

 


Back Workout of the Week – Winter 2013 Week 4

Posted: December 9, 2013 | Author: | Filed under: 30 - Back Workout of the Week! | Tags: , , , , , , , | Leave a comment »

Week 4: Week 4 focuses on building back strength.

Training Goals:

  • Volume is reduced, and weight is increased.
  • Improve pull-up strength by performing pull-ups prior to rowing exercises.

Week 4: Strength Building

Warm-ups: Warm up your upper body to prep for your back session

  • Face Pulls
  • 3 sets x 15 reps with a moderately light weight

Pull-ups: We’re working on increasing pull-up strength, so we start your back workout with pull-ups.

  • 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 sets, such as
    • Weight belt to hang weight plates
    • Hold a dumbbell between your ankles
    • Weight vest
  • Use double overhand, wide grip
  • Perform 4 sets to failure

Barbell Rows, Cluster Sets:

  • What is a cluster set? You will perform a set of 5 reps and rack the bar. Don’t unwrap your wrists or take your hands off the bar. Rest 8 seconds and continue the set, rowing to failure. Do not use excessive upper body momentum for today’s sets.
  • 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 5 Rep Max (5RM)
    • You will use the same weight for all sets unless:
      • If you can’t get 5 reps with good form in the initial part of the set, decrease the weight
      • If you get more than 5 reps in the second part of the set after the 8 second rest, increase the weight
  • Sets/Reps: 5 sets x 5 reps plus reps to failure after the 8 second rest period
  • Rest: Rest until you are recovered between sets (3-5 minutes)
  • Equipment: Use wrist straps if necessary

Dumbbell Rows, Unsupported: Dumbbell rows will be unsupported. You should be able to row slightly more weight than doing them supported on a bench.

  • 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

Chest Supported Rows: Use whatever chest supported rowing machine your gym has. Goal is to eliminate any cheating, and emphasize just the muscles in your back for these sets. Concentrate on squeezing your shoulder blades together at the end of each repetition, pausing momentarily before lowering the weight again.

  • Weight: Set the weight to your 15RM
  • Sets/Reps: 3 sets x 15 reps
    • If you get less than 12 reps, or cannot keep your chest on the bench, reduce the weight
    • If you get more than 20 reps, increase the weight
  • Rest: Keep it short, 1-2 minutes

Standing Hammer Curls:

  • Weight: Set the weight to your 10RM
  • Sets/Reps: 4 sets x 10 reps
    • Minimize upper body momentum to cheat
  • Rest:
    • Keep your rest short, 1-2 minutes maximum

Assessment:

  • Emphasis this week is on moving more weight and building strength. Volume isn’t as high, if you need to increase the intensity, shorten your rest periods.

Workout Plan: 2013 Winter – BWOW Week 4 v1 – Web

BWOW workouts this cycle:

 

 


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