Tag Archive: landmine row


 

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.

Just felt like doing some extra Back work, since last week “sucked truckstop restroom vomit right off the floor”.  So I added in my Back Assistance to my regular Arm Day, upped the Back sets a bit and shaved a few sets off the Arm work.  Let’s get it!

 

Back Assistance and Arms

Meadows Rows  (45s rest)

bar x 8/8

quarter plate x 8/8

2 quarters x 8/8

2 quarters x 8/8

2 quarters and a dime x 8/8

2 quarters and a dime x 8/8

notes:  Like a Landmine Row, except you stand perpendicular to the bar (you drag it across your body).  Hold the thick end of the bar outside the plate.  Let it pull your scapula down at the bottom.  Try not to use your arm.

Closegrip Machine Row (explosive reps, 45 sec rest)

100 x 6

150 x 6

200 x 6

200 x 6

200 x 6

200 x 6

notes:  Explode!  Try to ram those elbows back.  Grunt generously 🙂

Stretch Pulldown (45 sec rest)

150 x 8

170 x 8

190 x 8

210 x 7

210 x 6

notes:  Also called a scapulae stretch pulldown, you take an extra-wide grip, go a little heavier, only bring it down to the top of your head, and at the top you let it stretch your scapulae, pull them out of packed position a bit (try not to let it pull you out of the chair).

Superset Rope Pushdowns and 1.5 Closegrip Cable Curls (30 sec rest, keep hands together on the pushdowns, 1.5 means you do a full curl rep then do a half rep from the bottom)

100 x 15 / 90 x 10

120 x 15 / 100 x 10

120 x 15 / 100 x 10

Superset Across the Body Hammer Curls and Tricep Extensions (30 sec rest, tricep extensions done Roman Salute style then add 5 partial reps from the bottom ROM after the full reps)

45s x 10 / 40 x 10, 5P

45s x 10 / 40 x 10, 5P

45s x 10 / 40 x 10, 5P

Superset Incline Skullcrushers and Slow Neg Preachers Curls (30 sec rest, 3 sec negatives on the preachers)

50 x 15 / 60 x 8

50 x 15 / 60 x 6

50 x 15 / 60 x 6

notes:  Preachers were killing me!  Doing slow negs as I got to the bottom of the ROM (almost straight arm), made it near IMPOSSIBLE to pull back up!  No momentum.

post-workout – 20 min cardio

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.

Cycle 1 Week 1 Back

Hectic day! Got in my workout first thing in the morning then had to rush to get to work on time to run through a myriad of silly meetings.

I do love waking up in the morning with only a 6 AM lifting session on my mind, it gets you focused! Trainer agreed to come out and do DLs with me – her goal is to lift 3 wheels (awesome), so she needs to grind out some strength gains just like me! high rep DL day lets go!

Deadlift and Back Assistance Work

Deadlifts (conventional grip on all sets except last set, I didn’t use straps but she did, traded sets, my set was her rest)

150 x 5
190 x 5
225 x 5
255 x 5
280 x 5
320 x 7

IMG_4198

notes: Trainer did 205 for 10 reps! new PR for her. The 255 set was a mistake, loaded an extra dime plate on one side. When I did that set, it felt unbalanced, I stopped looked at my hand placing, looked fine. I did my 5 reps but they felt OFF, and I was worried I was having a bad day, until I realized the weight was unbalanced. Whew! I thought I was in big trouble.

Stopped the AMRAP set when my I couldn’t control my back any more, it was starting to “wobble” (trainer said I was starting to make snake waves with my back).

One Arm Landmine Rows (traded sets)

50 x 8/8
70 x 8/8
70 x 8/8
70 x 8/8

Bent Over Smith Machine Rows (explosive reps, traded sets)

4 plates x 6
2 plates x 8
2 plates x 8
2 plates x 8

notes: I tried 4 plates but my form was chit. I find the Smith SO awkward for these, dammit! The path my wrists take keeps making the hooks clack back against the rack, which messed me up and made me start to stand up. I had to drop the weight big time and up the reps a bit just to work on my form. I found widening my grip a bit helped a lot.

DB Pullover (constant tension, traded sets)

60 x 10
60 x 10
70 x 10
70 x 10

IMG_4212

notes: We started off going perpendicular to the bench, but then switched to deep incline bench lengthwise. Keep the arms straight, don’t bring them directly overhead or you lose the tension!

DB shrugs (traded sets, hold EACH rep for 3 seconds)

70s x 12
70s x 12
70s x 12

notes: Trainer doesn’t want big traps, so she did crossover pulldowns instead. I went conservative on the weight, pulled up and back and held it there while the trainer slowly counted to 3, full control the whole time. Could def go heavier, but I wanted to see how it felt first time.

Had to rush to work, no time for cardio! Lazy bastard! haha

Cut Day 92, Back, Core

Wanted so fukkin bad to do a back workout this morning! But the office gym was not-so-tempting this morning. Boil water advisory in effect in the city… so if I can’t drink it, I don’t want to bathe in it. No thanks Jeff. Not gonna do a day of work fresh out of a spray of untreated sewage. And I sweat too much in my workouts. So no office gym workout.

This made me cranky. I ALSO had an evening session with the Trainer, so I requested we do Back instead of Legs. I must have caught her in a moment of weakness, because she caved

warmup 6 min stationary bike

Closegrip Landmine Rows (45 sec rest)

50 + bar x 15
75 x 15
100 x 15
125 x 15
200 x 8

IMG_4050

notes: I REALLY caught her in a moment of weakness, because she let me stack the quarter plates like poker chips on the last set and rock a few reps out with crap form! LOL As you can see by the pic, not so good form. But hey, all in the name of Supramaximal Training, saw in on Omar’s Youtube channel Burnin them last few fibers beeeeeeyatchhhhh!!! Poor form bropumps caused my PT to crack down on me on later movements, haha.

One Arm Landmine Rows (45 sec rests)

75 x 8/8
60 x 8/8
70 x 8/8
70 x 8/8

IMG_4062

notes: Not happy with my form, so we dropped the weight and earned it with better contractions.

Underhand Individual Cable Pulldowns (45 sec rest)

180 x 12
220 x 12
240 x 12
260 x 12

IMG_4063

notes: Real smooth action on these cables! Loving it!

Standing Cable Row (elbows high, 60 sec rest)

140 x 15
160 x 15
180 x 15
180 x 15

IMG_4068

notes: Lovin that smooth action!

Widegrip Straight Arm Pulldown (30 sec rests)

80 x 15
80 x 15
100 x 15
100 x 15

notes: Used a straight bar that connected the 2 cable pulleys. A lot harder keeping the 2 arms synchronized, but once I got the hang of it, the weight could go up a bit again.

Planks(from elbows, 30 sec rest)

60 seconds
60 seconds

IMG_4071

notes: Planks felt solid! Go go Adonis Belt! Which I assume is there… can’t see it, but F it, it still put in work! More of a Dionysius Fannypack, really

Weighted Hyperextensions (plate held in front, 30 sec rest)

25 x 15
25 x 15

Then I had to run off for my massage! Cranked hard on my hamstrings and my lats, they have taken a beating lately! My hams were like rocks, the poor RMT was working overtime!

Cut Day 75, Back, Core

woohoo!  extra carb day!  headed to the studio after work for a session with the trainer, feelin carb’ed up!  and gassy!  let’s lift heavy and carpet bomb the studio!  grip it and rip it!

warmup 10 min elliptical

Closegrip Landmine Row (45 sec rest)

35+bar x 15
70 x 12
105 x 12
140 x 10
175 x 10

IMG_3926

notes:  I know how much the bar weighs, but I don’t know how much it weighs when you lift up one end only… so will just count the plates.  I stacked 35s instead of 45s because the diameter of the 45s would prevent me from pulling it in closer.

One Arm Thick Bar Landmine Rows (45 sec rests)

35 + bar x 10/10
70 x 8/8
70 x 8/8
70 x 8/8

IMG_3934

notes:  I am going to call it Thick Bar to convey the important detail that the part of the bar I grabbed in the pic was thick enough that I couldn’t close my hand around it!  This is a major detail.  My grip was working hard on these rows!  Didn’t feel comfortable adding more weight on.  Was a nice twist over the DB rows though, slightly diff angle, potential to go as high in weight as I like, and my grip can handle LOL

Underhand Pulldowns (45 sec rest)

140 x 12
150 x 12
150 x 12
160 x 12

notes:  Stupid beltfeed machine, always have to drop the weights.  Trainer wouldn’t let me add a plate until I could get through a set without swinging, kept me honest.

Standing Wide Cable Rows (elbows high, 45 sec rest)

160 x 15
180 x 15
200 x 15
200 x 15

IMG_3938

notes:  These were getting real juicy near the end, I enjoyed them!  Don’t lose your core or your balance or you will go flying forward with a crash LOL

Straight Arm Pulldowns (45 sec rest)

90 x 12
100 x 12
110 x 12
110 x 12

IMG_3940

notes:  I wanted to go up in weight again on the last set, but my trainer said my arms were starting to bend at 110 so she kept me there.  kept me honest.

planks from elbows 60 sec, 60 sec

IMG_3944

Having a spotter here is invaluable, to tell you to tuck your butt in, pop your back outwards, etc

Hyperextensions (serpentine, 45 sec rest)

15, 15, 15

IMG_3946

Last set especially felt nice and juicy on the low back.

And then off to home for more carbs!