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Today's Back!

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Posted by: Dr. Pain

Disclaimer: NOT a beginner W/O. use this for ideas, and a fun time!

All Super, Tri, and Giant sets, rest only after the last exercise, interval stated. ALL w8's pyramided unless noted, EACH set!

Upper Back

1a Wide Grip pulldowns 8, 8, 7, 6 reps
1b Reverse grip pulldowns 8, 8, 7, 6 reps 60 sec RI

2a Narrow Parallel grip pulldowns 8, 8, 7, 6 reps
2b Wide Parallel grip pulldowns 8, 8, 7, 6, reps 60 second RI

Middle Back

3a BB T-bar Rows 8, 8, 7 reps
3b Reverse grip BB bent rows 8, 8, 7, reps
3c Seated cable rows, narrow neutral grip 8, 8, 7, reps
3d One arm bent DB rows, knee on bench 8, 8 ,7 reps 120 sec RI

Lower Back'

4a Seated BB good morning in the cage (safety bars) 10, 10, 10 reps
4b Swiss ball reverse hypers 12, 12, 12 reps last set w8 between the ankles
4c W8ed hyperextension 12, 12, 12 reps 120 sec RI

DP

Posted by: Mudge

Gee whiz, looks deadly!

Posted by: w8lifter

Before ya'll ask....here's a lighter version

It's what I did today

1. NG Chins 3 sets, 5, 4, 3... 120 Sec RI, about a 20 sec eccentric on the last rep of each set.

2. Plate loaded rows 4 sets, 10, 8, 6, 6...120 sec RI

3. Lat Pulldown 3 sets, 10, 8, 5 ...120 sec RI

4a. Cable Rows, V-Bar 3 sets, 10, 8, 6....RI 90 sec
4b. T-Bar Rows 3 sets, 10, 8, 8...90 sec RI,

5. W8ed Hypers 3 sets, 15, 12, 8...60 sec RI

Posted by: gopro

Yup...definitely a DP workout. Thanks for the disclaimer!

Posted by: arbntmare

sounds like a killer... gopro what is your *lighter* version?

Posted by: twarrior

Wow! What a back workout. I think I'm going to give this a shot. I do about half of this and no lower back, ( I know... it's bad...). Instead of the DB rows, I bring a bench over to the cable machine and use cable rows in the same fashion as a DB row. I can't hang on to the DB for the weight I'm using. I know I'm opening the door here , but any exercise to strengthen grip???? Whacking it is outr of the question..

Posted by: Dr. Pain

Originally posted by twarrior
Wow! What a back workout. I think I'm going to give this a shot. I do about half of this and no lower back, ( I know... it's bad...). Instead of the DB rows, I bring a bench over to the cable machine and use cable rows in the same fashion as a DB row. I can't hang on to the DB for the weight I'm using. I know I'm opening the door here , but any exercise to strengthen grip???? Whacking it is outr of the question..

Let us know how it goes?

As for grip...when PLing years ago, I placed more emphasis on grip, now I use straps...and can lift a lot more w8, comfortably. It's kind of a trade off, better grip...or better overall physical stress leading to better overall development (Stress/adaptation)

Posted by: Mudge

I can hang on to 115 for 15 reps for dumbell shrugs, I'm not using anywhere near that for dumbell rows.

Posted by: Dr. Pain

Originally posted by Mudge
I can hang on to 115 for 15 reps for dumbell shrugs, I'm not using anywhere near that for dumbell rows.

That would be my point. I can probably hold 100-120 for reps on a row or shrug, but with straps, I go 150s....would go bigger if they had them! Seated shrugs with an Olympic Cambered Bench Press Bar....have gone 455...again, only because of STRAPS!

Posted by: gopro

Originally posted by arbntmare
sounds like a killer... gopro what is your *lighter* version?

Don't have one...ask DP!

Posted by: Dr. Pain

Originally posted by gopro

Don't have one...ask DP!

Mine all have severe intensity, whether high voulume or low! Use w8's progam posted in this thread.

Posted by: gopro

Originally posted by Dr. Pain

Mine all have severe intensity, whether high voulume or low! Use w8's progam posted in this thread.

Hence the name Dr Pain....seriously ya'll, DP definitely has his own style!

Posted by: mesomorphin'

Nice workout! I've added this to my to do list!

Posted by: Mudge

Originally posted by Dr. Pain

That would be my point. I can probably hold 100-120 for reps on a row or shrug, but with straps, I go 150s....would go bigger if they had them! Seated shrugs with an Olympic Cambered Bench Press Bar....have gone 455...again, only because of STRAPS!

My point is that I don't know what its like to lose grip unless I was doing farmer walks. Since I'm not as strong as plenty of people here I dont know what the future holds for me, but I dont "need" straps for anything, just yet.

Posted by: Robboe

DP, do you do workouts like this every time you step into the gym?

Posted by: gopro

Originally posted by The_Chicken_Daddy
DP, do you do workouts like this every time you step into the gym?

Interesting inquiry...

Posted by: Dr. Pain

Originally posted by The_Chicken_Daddy
DP, do you do workouts like this every time you step into the gym?

Hell no, I like SUPER HEAVY too!

(bigger RIs)

Do you EVER use them?

Posted by: gopro

And there's the answer....

Posted by: Robboe

What would your 'superheavy' routines look like then?

(and not yet i haven't, no).

Posted by: Dr. Pain

Close parallel, or wide Parallel Chins BW to W/U

Hammer strength pulldown 1,2,3, maybe 3.5 or 4 plates per side...grip above the handles on the machine itself...wider 10, 8, 6, 6

Reverse grip bent BB row 10/135, 8/185, 7/225, 6/275

Seated cable, V-bar 10/180, 8/240, 8/270, 8-15/300

RDLs or Rack Pulls from below the knee 135/10, 225/8. 315/8. 405/8 on a good day Rack pulls 495/8

Do you need kilo conversion?

DP

Posted by: Dorian

Originally posted by Dr. Pain
[b]

Do you need kilo conversion?

DP

thought it was

Posted by: Robboe

Nah, i'm used to switching between kilos and lbs enough these days to hazard a guess.

I wasn't so much curious about the weights you use as much as the general volume.

Posted by: Claudette

Umm, what's: 4a Seated BB good morning in the cage (safety bars)

I know what a good morningis, but not this version...

Also, what if my gym doesn't have a T-bar row, what's a good alternative?
Thanks!

Posted by: Dr. Pain

Same as a good morning but on the edge of a bench. As you bend foward..the supports act as a lower limit and safety!...Arch and contract the erectors as you rise.

You can simulate a T-bar row by placing one end of a barbell in a corner or crevice, and using the V-bar attachment as a handle!

DP

Posted by: Mudge

Probably the same but seated, in the cage you'd be protected if you collapsed.

I want a T bar too

Posted by: Jodi

Bump for Brad

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