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8/21/2014 1:41:37 PM - Mark Dugdale
Primary Back 8.18.14

This past Monday was my primary back workout as part of John Meadow’s Carnage Program. Here is what the workout included…



Face Pulls

Set 1 x 15 reps with 70lbs (warm-up)
Set 2 x 12 reps with 90lbs (warm-up)
Set 3 x 10 reps with 110lbs (warm-up)
Sets 4 thru 6 x 10 reps with 140lbs

*Set the cable height just above your head using a rope attachment. Round and stretch your upper/middle back and then hold the contraction for a split second as you pull back and retract your shoulder blades.

Chest Support Row

I used the same machine as last week…a weight selectorized Life Fitness piece of equipment with a pronate grip slightly wider than shoulder width.

Set 1 x 10 reps with 120lbs (feeder)
Set 2 thru 4 x 10 reps with 160lbs

*Get your elbows back as far as possible and really hammer the lower traps and rhomboids.

Dumbbell Pullovers

Sets 1 thru 3 x 10 reps with 80lbs

*Lay on the bench vs across it and don’t bring the dumbbell above forehead level to keep the tension on the lats.

Single Arm Supinated Pulldowns

Sets 1 thru 3 x 10 reps with 90lbs

*Drive your elbow down and hold the contraction for split second on each rep. Pronate your hand at the top and supinate your hand at the bottom.

T-Nation Dead-Squat Bar

John called for Rack Pulls, but I chose to use my T-Nation Dead-Squat Bar and pull from the floor. I love the semi-neutral/pronate grip of this bar and not having the weight out in from of me as with a barbell tends to keep my lower back happy.

Sets 1 thru 3 x 6 reps with 240lbs

*The key here is to keep your back (particularly lats) flexed hard the entire time. Flex particularly hard on the eccentric portion of the movement, performing it with a 3-second count.

T-Nation Dead-Squat Bar Shrugs

John called for barbell shrugs, but I decided to stick with the T-Nation Dead-Squat Bar.

Sets 1 thru 3 x 12 reps with 240lbs

*Hold the weight in the contracted position for a 1 second count on each rep.

Banded Good Mornings

John called for banded hyperextensions today, but I liked the feel of the banded good mornings so much last week that I did them again using this band: elitefts™ Pro Strong Resistance Band

Sets 1 thru 3 x 20 reps with band

*Simply step on one end of the band and put the other end around the back of your neck. Bend at the waist and contract the spinal erectors hard at the top.

That concluded today’s primary back workout!




Train hard,
Mark Dugdale


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