6/6/2012 7:09:15 PM -
How yesterdays back training played out.
Here is how yesterdays back training played out.
The first movement of the day was The Meadows Row. This is kinda like a one arm barbell row but your body placement is different. This allows for a better stretch in the lats and for me less bicep strain. 25 pound plates are used to allow for a greater range of motion. After 4-5 warm up sets I did 3 sets with 6 quarters per side. Here was the last set.
Next up was the Tsunami Bar Row. This bar will be available soon. For now I'm testing it out with a few different movements. I used it last week for rows and it trashed my lats. This week I decided to use it again and up the weight. What I am trying to do here is pull the weight as fast as I can and crush the bar into my abs. This flings the weight up over my torso and then back down extremely hard and fast providing an eccentric overload. I did 3 warm up sets with one plate per side and then added a quarter and did 4 sets of 6-8 reps. This was the last set.
This trashed my lats again but I can tell using more weight would have made it less effective because I would not have been able to generate enough speed at the start.
The next movement was pull downs using MAG Close Grip Pronate. This grip allows me to get a fuller range of motion that I can get with any other grip. For these sets weight wasn't an issue - it was more about stretching, flexing and range of motion. 4 sets 8-12 reps
Stretchers were next on the agenda. This one has nothing to do with weight just stretching. 3 sets of 10-12 reps
Next up were EFS Rickshaw Shrugs . I like using this because it takes zero set up time. I did 3 sets with one plate per side for 15 reps then added one more plate and did 2 sets of 12 reps. I finished with 3 plates per side for 4 sets of 12.
The next movement is Meadows programing at it's best. Take the movement that is the hardest of the day and the one I hate the most and stick it at the end of the session and pound it to death. This movement was Chain Deadlifts. Warm ups went as... 135x4 135x4 135x4 225x4 225x4 315x4 315x4
Then the addition of eliteftsâ„˘ chains came into the picture. Two chains per side were added with each set of 3 reps until the set got hard. This happens with 6 chains per side. After doing this set the last set called for doing as many reps as you could... balls out... 100% effort.
This was the last set. The funniest part aside from the swamp ass is my son's comment at the end of the video.
The last movement of the day was 45 degree back raises for 2 sets of 30.
Was he cracking up at my grunting or swamp ass?, Dave Tate
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