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4/9/2014 2:30:25 PM - Mark Dugdale
Back 4.7.14

The following workout is part of John Meadows Executioner Program which I’m utilizing as part of my prep for the Mozolani and BodyPower Pro competitions. This back workout was performed last Monday AM. Here is what it included…



Dumbbell Rows

Set 1 x 12 reps with 90lbs (warm-up)
Set 2 x 10 reps with 100lbs (warm-up)
Set 3 x 8 reps with 120lbs (warm-up)
Set 4 x 8 reps with 130lbs
Set 5 x 8 reps with 140lbs
Set 6 x 8 reps with 150lbs
DROP -> 120lbs x 8 reps
DROP -> 90lbs x 8 reps
DROP -> 75lbs x 8 reps

*After some warm-up sets I worked my way up in weight doing sets of 8. On my last set of 8 I performed a triple drop set. I rested a couple minutes after doing one side to catch my breath before doing the same weight(s) with the other arm.

Pulldowns (Scapulae Stretch Style)

These are done on a lat pulldown whereby you pull the weight to the top of your forehead only and use a heavier than normal weight. This week I used a wide, neutral grip attachment. I actually looped a band over the top of the lat pulldown with the ends of the bands attached to the pulldown attachment. This forced me to really contract hard to get the bar to the top of my forehead. Your pulldown may be different than mine, but these were awesome if you are able to set it up with a band.

This is the attachment I used: 34" Straight Pro Style Lat Bar

This is the band I used: elitefts™ Pro Mini Resistance Band

Sets 1 thru 4 x 8 reps each with 180lbs + band (stretch on final set)

*After the 8th rep on the final set, keep your legs hooked under the pad and allow the weight to stretch you for 20 seconds if you have a partner who can add resistance by pushing down on the weight stack. In my case I was training alone and simply held the weight in the stretched position for 40 seconds.

Chest Supported Rows

Set 1 x 10 reps with three 45lb plates
Sets 2 and 3 x 10 reps with two 45lb plates

*I used a chest supported, t-bar, plate loaded machine. John wanted perfect, strict form and my first set was too sloppy after all the previous back work so I dropped down for the last two sets to ensure I could contract the upper back and flex hard on every rep.

Dead-Squat Bar Shrugs

John called for regular barbell shrugs, but I used a Dead-Squat Bar I got from T-Nation because I could center the weight better to ensure it didn’t bother my lower back. Plus, the Dead-Squat Bar fits into a cage so you don’t have to lift the weight from the floor.

Sets 1 thru 3 x 12 reps with 240lbs

*The key here is to flex hard in the contracted position for a full 3 seconds on each rep before performing a slow, controlled negative.

Dumbbell Pullovers

Sets 1 thru 3 x 12 reps with 70lbs

*Lay on the bench vs across it and work the stretch a little more on each rep. Keep the tension on the lats by not bringing the weight up over your head and engaging the pecs.

Banded Hyperextensions

Perform 3 sets to failure with a higher tension band than last week so the reps are in the 8-12 range.

That concluded this back workout!




Train hard,
Mark Dugdale


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