I’m excited to share some recent developments! My girlfriend, Robin, has been sponsored by AlphaLite, which is a fantastic opportunity. We’ve been busy with photoshoots, even braving a snowstorm for some unique shots.
Now, back to the gym! I’ve revamped my training program with a powerlifting focus. While I’m still working in moderate to high rep ranges, I’ve increased the frequency of compound lifts. I’m now squatting twice a week, bench pressing twice, and deadlifting once or twice depending on the week. This new microcycle also includes technique-specific work like slow concentric deadlifts, paused squats, and competition-style bench press. I’m particularly focused on refining my deadlift technique, as it’s the lift that needs the most attention.
I’ll take you through my latest back workout, incorporating these new principles.
I always begin with 5-10 minutes of light cardio, typically on the elliptical, stepper, or bike. This helps get the blood flowing and prepare my body for the workout.
Following cardio, I move into my prehab routine. It’s primarily a series of dynamic stretches to increase joint mobility and range of motion. Since I was deadlifting today, I performed the full lower body prehab routine.
This workout started with slow concentric deadlifts. While it might seem counterintuitive to slow down the concentric portion of the lift, especially for powerlifting, I’ve found it incredibly beneficial for correcting bar path and promoting synchronization. It forces me to focus on the movement and ensures my knees and hips lock correctly. This variation has also improved my grip strength. I performed six sets of three reps at about 70% of my estimated one-rep max.
Next up were lat pulldowns, a staple for activating my lats. Since the gym lacked the dedicated machine, I improvised with a vertical bench positioned between two high cables. This set-up allows for a good range of motion and targeted lat engagement. I did four sets of 15-20 reps.
I then transitioned to chest-supported T-bar rows. Since I was prioritizing deadlifts, I opted for this variation to minimize strain on my erectors. I worked up to a couple of plates plus a 25 for eight reps, then added another 10 for three sets of eight.
After rows, I returned to lat pulldowns, performing three sets of 12-15 reps. I varied my grip width with each set, starting wide and progressively narrowing it. This change in grip alters the range of motion and bicep activation, providing a more comprehensive lat workout.
Following lat pulldowns, I performed machine high rows for three sets of 15-20 reps.
Then, it was on to cable pullovers, another excellent lat exercise. I did three sets of 15-20 reps. While a pullover machine would be ideal, the cable version provides a solid substitute.
To finish the workout, I did machine shrugs, focusing on the mind-muscle connection with a slight forward lean. I performed three sets of 20-25 reps with a light weight.
That concludes this back workout! I’m grabbing my protein shake and looking forward to the next session.
