Back - "2009 Fall - Strength Back"

Jayd56 · 10-13-2009, 04:29 AM

From the last competition, I noticed great shoulder and upper back definition but less in the middle to lower back. The focus is getting bigger Lats! I wanted to hit different angles and work with different hand grips. Wide Grip Pull-ups are one of my favorite Back exercises so I thought I would go with more of a series of rowing motions.

Underhand Lat Pull-down Machine: 4 sets of 6. 8, 10, 12 rep range. Heavy weight for shorter reps, lightening the weight each set. Hands facing you, shoulder width apart. I'm looking for full range of motion while keeping my lats activated by created a C (C = a slight arch with tight muscles throughout the back) in my lower back and not allowing my shoulders to lift at the top of the motion.

Deadlifts: 4 sets, 1 warm-up set of 15 with light weight. Heaviest weight on second set for 6 reps declining weight for 8 and 10 reps on sets 3-4. From the floor with a Barbell and C in your lower back, keep the focus of lifting the weight with your back, not your legs.

Smith Machine Bent-Over Rows (wide-grip): Heavy! 4 sets, 6, 8, 10 and 12 rep range. Get into the Smith MAchine with slightly bent legs and bent at the waist with chest over the bar. Grab out as wide as you can and keep the "C "in your lower back. Row controlled to your upper abs keeping your upper body still.

Close Grip (parallel grip) Pull-ups: 3 sets Max reps! Keeping a c in your back with head slightly leaning back, pull-up your hands to chest like a close grip row.

One-Arm Dumbbell Row: 3 sets of 10-15 reps. One hand and one foot on the bench is common for this exercise. I put one hand on the bench with both feet out with a flat back. This allows me less room to turn the torso, concentrating more on the back.

My back was sore after the first time through. Take it slow and remember to control the weight first, then increase the weight to a level that you can "control".

Jay Falcone

"Intensity is the key to every workout!"

Jayd56 · 10-23-2009, 08:12 AM

I added weight and form this time through focusing on the different areas of the back with each exercise and slowing down the rep (not too quick in the range of motion). I'm getting stronger each time. My back is still a little stiff but I already see results! I'm going to push hard on number 3 with super setting an Ab workout I missed yesterday. It should be interesting.

Jayd56 · 10-24-2009, 10:57 AM

I wanted to make-up for missing the Ab workout but I HAD to do the Back workout. Compromise was the key. In between each set of Back, I alternated in most of the AB 2 workout. With Underhand Lat Pull-downs, I alternated Hanging Side Knee Raises. With Smith Machine Bent-Over Rows, Ball Crunches with Dumbbell behind the Neck. Stiff Legged Dead-lifts, Reverse Pikes with hands on floor and toes on the Ball. Close Grip T Bar Rows with Flat Bench Leg Pull-In with Medicine ball between Legs and Close Grip Pull-ups by them self. I put the summary in the Workout Tracker on Friday Oct 23, 2009. I don't like to workout for more than an hour and 15 minutes because I've read it can have a negative effect on muscle growth but there was a lot of people wanting to chat on a Friday after work. I'm sore this morning and I'm seeing steady improvement in weight and reps!

Jayd56 · 10-30-2009, 07:29 AM

The start of a program should be to work on form and slow movements with less weight. Start by focusing on the muscle you want to affect and then think about how that muscle will contract. A lighter weight has to be used to achieve proper form! I started off the "2009 Fall - Strength" program knowing I had to understand the movement and work on endurance in that range of motion. I pushed the reps with proper form and at a lighter weight. I did this the first 2 times through the program.

After pushing up the weights in the 3rd cycle through the program, I pushed even harder the 4th time. Really trying to put strain on the muscle while holding form with full range of motion. And I still left some in the tank. Check out my workout tracker for information on the increase in weight. Be smart about raising the weights! Increase at a rate you feel your body can handle. Don't be afraid to back off or keep it the same a few times through.

I like going to the gym each day and saying: "Do you have enough in the tank to get that extra rep?"! If you do the same weight each week at the same rep range, this can get old quick. The only one you need to impress at the gym is yourself. You know if you've done it the wrong way by using other muscle groups to get that extra rep. Get pumped up and have fun!

Jayd56 · 11-11-2009, 07:00 AM

I hit this routine in a different order this time through. Starting with Dead lifts, I increased my top weight by 50 lbs.! I need to go through the workout one more time to see if I can get up 405 for 6. Followed with Smith Machine Bent-Over-Rows and didn't see any increase. I'm going to skip them on the next Back workout to hit the lat at a different angle. I followed with Bent over Rows with one hand on the bench and both legs bent to create a flat back. I pushed the weight and found I still had more in the tank. Time to add 100 lb. dumbbells to the workout! Close grip pull-ups followed and there was still something left in the tank to do 14 on the first set. Not bad, needs to be 20! Reverse lat pull-downs were the last exercise and I found Failure. I tried to max out the machine but had nothing left. 2 days later, my back is sore and I know it was a successful workout. Keep pushing the weight with solid form!