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Originally Posted by Littleluke  James - What is your back routine like? rep ranges etc? And closer to the show do you still do deadlifts using a freebar as many switch to smith for the stability. I did staggered leg press today. .I'm so not walking tomorrow LOL |
Hi Luke,
For back now we try to change things most workouts whilst keeping a rowing and pulldown movement in.
Last week for instance we started with BO Rows with an EZ bar and did 3 warm ups and 1 set to failure.
We then did chins, 1 warm up then 1 set to failure with 10kgs hanging round the waist
We then finished on the plate loaded row machine (one arm at a time) and did 1 warm up and 2 sets to failure.
That was it.
Low volume but gut busting intensity.
We dont do regular deads in this phase as we do heavy SLDL for hams. To do regular deads too would be too much. When we are doing 180-220kgs for these to do them again would be counter productive as they are different exercises of the same generic movement.
As we move into the off season phase after my show regular deads will take the place of SLDL's and will be from the floor.
Adopting this brief, intense workout protocol has moved me forward both in strength and muscular size faster than I could have dreamed of; it has been a total shock to the body for me. On the other side too, it really does allow the body to recover and for over training to never be of concern.
It may be in the off season we modify it slightly and go to a rotation of training the whole body every 8-9 days to allow for more recovery and more muscular growth.
hope this helps:lift:
James
LOL with the staggered leg press