Heavy Back Day
It’s time to start going heavy again. Granted, with my lower back issues squats and deadlifts are off the list. And even heavy barbell rows are a hit or miss depending on how my lower back is feeling that day. But I’ve chosen to work around the pain and just do what I can do. There’s something to be said about dropping the weight and doing more controlled reps. And I’m not getting away from controlled reps. Rather, I’m going as heavy as I can but lowering my reps. The lowest I went this morning was six reps.
Hammer Strength Rows: 4 sets x 10, 10, 6, 6 reps *final set was an extended drop set
Plate-Loaded Rows: 4 sets x 10, 8, 6, 6 reps
Dumbbell Rows: 4 sets x 6 reps
Lat Pulldowns: 4 sets x 15 reps
Barbell Shrugs: 3 sets x 10 reps
Dumbbell Shrugs: 3 sets x 15 reps
Standing Calve Raises: 5 sets x 15 reps
I love doing something extreme on the first exercise, especially for back training. To me, this sets the tone for the rest of your workout. Of course I did a couple of warm-up sets (not counted above). That final set of Hammer Strength rows was a quadruple drop set. If I recall, I would simply remove a plate on each side after each set until I was down to two plates. I went a little heavier on dumbbell rows this morning (was pulling 125’s but went with 135’s this morning). I ended back with some higher-rep sets of lat pulldowns.
I decided to throw in some traps after my back workout. The reason I did this is because I want to start throwing triceps after shoulders (which will be Thursday). And I’ll be hitting biceps after chest tomorrow. Legs are Wednesday. This will free up my Friday to hit a second workout for a little chest, back and biceps. I did this for the bulk of last year and got some solid results from hitting those body parts a second time. I ended with some calves and cardio.
Train with Passion,