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Off Season Back Workout - AdelBB and MA92

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MrAust92
(@mraust92)
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As most know AdelBB recently took out Class 1 at the NABBA Nationals. He is now back into his off season training and we have hooked up to train together which is proving very productive as we are both very competitive and hate coming second. I am sitting here sore as fuck from Monday nights back workout so I thought I might share it with you. Deadlifts: 1 plate x 8, 2 plates x 8, 3 plates x 6, 4 plates x 6 then we were ready for some working sets. With 5 plates Adel smashed out 5 reps (not bad after dieting 12 months for a show and also being clean). I did 9 reps just because I could ๐Ÿ™‚ We then stripped it to 3 plates and set a target of 20 strict reps, tensing and holding at the top. I did my 20, Adel got 17 and was so pissed-off he did 2 more sets........................:) Next came Cable Rows: 1 x prep set and then 2 work sets with the whole stack (150 kg I think), I got 2 x 8 reps and Adel managed at least 12 (damn!) High pulley close grip pulldowns: Not sure what weights we used here about 3/4 of the stack I think. The focus was on a strict contraction and full extension with each rep. Again, 1 prep set and 2 work sets of 10-12 reps. By now we are pretty fucked but we headed over to the lat pulldown to finish off. 1 prep set on 100 lbs and then 2 work sets at about 160 lbs was all we could manage by this stage. Done nice and strict with a full stretch and contraction, just like doing a back double bicep pose. We then did 1 solitary set of straight arm cable pulls on the high pulley to stretch the lats out and apply the finishing pump. (from memory around 17 reps). That was it! We always do 5-10 minutes of aggressive stretching after a back workout to really pull the knots out of the lats and other back musculature, helps a lot with muscle control and (IMO) improves the look of the back. Then we headed for the bikes to do our mandatory 15-20 minutes after every workout (2 old buggers trying to stay healthy). Still sore now so must have hit the spot!! ๐Ÿ™‚


   
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cannibal007
(@cannibal007)
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good stuff, just did mine yesterday, deadlifts for first time in 2years, not 220kg though! Mid traps, erectors, everything is sore today. Deadlifts rule! What was I thinking not doing them for two years!


   
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DIGGS
(@diggs)
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I can't wait to get in the gym full of carbs and big and have those fun workouts. Sounds pretty similar to my back workout.


   
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adam ryan
(@adam-ryan)
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yes deads are the bomb 1 of the overall best in my opinion! but who am i to say over these fellas ๐Ÿ™‚


   
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Mr Oz
(@mr-oz)
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awesome stuff could you explain straight arm cable pulls? i can only picture cable rows p.s. where are adels comp pics? have i missed the thread?


   
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pacesetter
(@pacesetter)
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Aaah it seems like ur deadlift strength matched Adels. 140 kgs for 20 after going heavy must of been fun!! I'm actually thinking of stopping deads if i am dieting as i just cant seem to do them now, and barbell squats im thinkig of replacing with hacks. There's always alternatives, but gotta love off season "carb" workouts!!!


   
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adam ryan
(@adam-ryan)
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oh yeah man, i love the bulking part of training so much!


   
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taurus
(@taurus)
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that sounds like a good workout!! how the hell can you even grab the bar for pulldowns after that mammoth deads session!!!! taurus


   
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MrAust92
(@mraust92)
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Taurus With difficulty mate, with difficulty............ ๐Ÿ™‚


   
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sanctum2k
(@sanctum2k)
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I got tired reading it, let alone doing it.......... guess that's what it takes....... ๐Ÿ™‚


   
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MrAust92
(@mraust92)
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Originally posted by Mr Oz awesome stuff could you explain straight arm cable pulls? i can only picture cable rows Use a cable crossover handle or a small straight bar attachment and hook it up to a high cable (tricep pressdown, lat pulldown etc). Step well away from the machine and let your arms stretch right out until your lats are fully extended. Using an almost straight arm approach, pull the handle down into your groin area and contract the back muscles hard. Let it stretch up to the top again and repeat. Alomost like doing pullovers with a cable (but not quite). Great for finishing off with and you dont need much weight, just keep the form spot-on. If your tricep is getting too pumped then the weight is too heavy. Love 'em. ๐Ÿ™‚


   
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(@monstadwarf)
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I just use the lat pulldown bar with a hands width spacing. Damn fine work you two are doing there!


   
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(@bigock)
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MA92 i have used the cable pulls before, however i used them as a pre-exhaust movement. What is your opinion of this, is it better to use them how you do as a finishing movement. Bigock


   
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Mr Oz
(@mr-oz)
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thanks MrAust, will give them a try


   
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MrAust92
(@mraust92)
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Originally posted by bigock MA92 i have used the cable pulls before, however i used them as a pre-exhaust movement. What is your opinion of this, is it better to use them how you do as a finishing movement. Bigock Never done it that way mate but might give it a try.


   
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