Tag Archive: incline pullover


 

Decided I really wanted to get in some deadlifting today, so I split my workout into 2 parts:  dedicated deadlift session first thing in the morning, and Back Assistance at lunch.

AM Deadlifts – 6:30 yeahhhh boyyyyyy, grip it and rip it

(60 – 120s rest, double overhand until I broke 300, then mix grip)

155 x 5

190 x 5

230 x 5

270 x 3

310 x 3

345 x 6

365 x 1

385 x 1

notes:  Back was feeling great!  Swole, strong, wide, fired up.  After my AMRAP set, did a few more heavy singles.  Stopped after Set 8 because I didn’t feel like lockout was tight enough.  Plus you know… I had to go do my actual job.  For pay.  haha

 

Lunchtime Back Assistance

 

Landmine Rows (30s rest, coworker stood on the bar tip)

60 x 8/8

60 x 8/8

60 x 8/8

60 x 8/8

notes:  This is the only barbell, and my coworker needed it to do bench press.  So I made him keep it steady and busted out my sets fast.

 

Incline DB Pullovers  (45s rest, constant tension reps)

70 x 12

70 x 12

70 x 12

notes:  ROM is really short if you want constant tension, but it’s the best for me to really feel the spring getting coiled up in my lats.

 

Lat Stretchers  (30s rest, explosive reps)

37.5 x 8

77.5 x 8

97.5 x 8

97.5 x 8

97.5 x 8

97.5 x 8

notes:  First time doing these, I should explain.  Put a bench up against the cables, or pulldown station.  Put a foot against the bench to brace yourself, but stay standing, don’t sit down.  Use a closegrip handle and row the cable to your chest, then on the negative, let your head drop between your arms and STRETCH your lats out!  Feels great!  This cable station doesn’t go very high, so I made the reps explosive.

 

Seated good Mornings (30s rest)

bar x 12

115 x 15

then I helped my coworker get through the rest of his workout (which I wrote), then tada!  Done deal!  Back officially worked.

Cycle 1 Week 2 Back

Got to work early and took my pre, chilled for a bit, then went to the office gym for some deadlifts! Place was busiest I had seen! I had to do my liftin in between the water fountain and the ladies changeroom, sorry ladies! Place was packed.

DL plus Back Assistance

Deadlifts (60-120s rest, conventional double overhand until last set went mixed grip, no straps)

150 x 5
190 x 5
225 x 5
265 x 3
300 x 3
340 x 5

notes: Back was starting to round on last set, so called it at 5.

Landmine Row (0 rest, back and forth arm to arm)

2 quarter plates x 8/8
2 quarter plates x 8/8
2 quarter plates x 8/8
2 quarter plates x 8/8

notes: There was no proper mount for these, so I had to jam the tip into the corner, and got a coworker to stand on the bar to keep it steady. But because I didn’t want to waste too much of his time, I dropped the weight and did 4 sets back to back with no rest. Low back getting tired by the end!

Bent Over Smith Row (explosive reps, 45 sec rest)

bar x 10
2 plates x 6
2 plates and 2 quarter plates x 6
2 plates and 2 quarter plates x 6
2 plates and 2 quarter plates x 6

notes: Upped the weight and worked on my form, keeping the bent over position and ramming my elbows up and driving the bar into my chest.

Incline DB Pullovers (45 sec rest, constant tension)

70 x 10
70 x 10
70 x 10
70 x 10

notes: Using a slight incline I feel these better in my lats and serratus, even though it shortens the ROM somewhat (you lose the tension in your lats much more early in the ROM).

DB Shrugs (hold each rep 3 seconds, 45 sec rest)

75s x 12
75s x 12
75s x 12
75s x 12

And then I was done! Showered and rushed back to work.

At lunch I led a coworker through a Back and Traps workout, sorta like I did! Except diff stuff, not sure if he is ready for deadlifts yet. So lots more pulldowns and rows.

Cut Day 87, Back

Let’s do it!  Cue the workout music.

All these Back workouts had me craving something different, so I put the word out looking for a DL buddy, and my PT kindly offered to join me Wednesday morning. I wanted lots of deadlifts, just to feel the movement again, and lots of assistance work. In order to keep the workout quickpaced, we shared the DL weight – low rep heavy work for her (4 or 5 reps), and high rep volume (10 reps) for me.

Deadlifts (double overhand, tap the floor, rest equals other persons set)

95 x 10
120 x 10
145 x 10
145 x 10
205 x 10
225 x 10
245 x 10

notes: These felt great! Glad to get back into some of these again, I missed them so bad I didn’t even mind doing 10 reps, much as I love low rep high weight.

Also VERY proud of my trainer! She hadn’t done DLs in months, hit a weight PR of 245 for 4 easy! (she used straps, I did not) I can definitely see 3 wheels in her future if she sticks with them. Here is her PR vid:

Parallel Grip Pulldowns(traded sets back and forth)

150 x 10
150 x 10
150 x 10
165 x 10

IMG_4009

notes: Time now for the assistance, keep the form tight, control the movement, get a good contraction.

I figured you would rather see pics of my trainer than me, so I worked the camera during my rests You’re tired of seeing my dumb butt, I know this!

Underhand Cable Row (traded sets back and forth)

135 x 12
150 x 12
150 x 12
165 x 12

One Arm DB Rows (traded sets back and forth)

70 x 15/15
70 x 15/15
70 x 15/15

IMG_4015

notes: I wanted to get a shot of her back working… but the booty just dominates!

Crossarm Pullover (traded sets back and forth)

55 x 15
77 x 15
99 x 15
99 x 15

IMG_4027

notes: Time to start isolating and finishing it off. Never done these before, fun!

Incline Bench Cable Pullover (traded sets back and forth)

72 x 15
83 x 15
83 x 15

notes: First time doing these too, the lat isolations are always hard for me to feel, but if I keep doing these I think they have potential to really get in there.

post-workout cardio

10 min Stepmill
10 min Elliptical

10&10, just like all the pros do

Workout felt fantastic! I really enjoyed that one. A good workout partner makes all the difference