GrandMaster Back Thrasher

by on April 30, 2021


Week 2, GrandMaster
Back – 5 exercises – 12 sets
Calves – 1 exercise –3 sets
6 exercises – 15 sets


Back

One arm barbell row
Do 2-3 warm up sets, then a set to failure with 12 reps with what you did for 10 reps last week. Then for your last set, add some weight and hit failure with around 10 reps with what you did 8 reps with last week. 2 total work sets

This is an example of what it could look like:
1 25 lb plate for 15
2 25 lb plates for 10
3 25 lb plates for 12 (work set)
3 15 lb plates and a 10 for 10 (work set)

The numbers are just targets, the most important thing is that the sets are to true failure with good form. You can be off a rep or two.

These sets are all RPE of 10
Goal – Activation and start pump

One arm supinated pulldown
This is your second base movement. Do 2 sets of 12 here with what you did 10 with last week after a good set to feel out the exercise. Remember to drive your elbows straight down and really flex your lat. At the bottom lean a little to the side your flexing (lateral spinal flexion) and squeeze even harder. 2 total work sets

These sets are all RPE of 10
Goal – Supramax pump

Low cable row
With your lats jammed full of blood, these should feel really good. This is just your good old basic low cable row. Keep your lats tense the whole time, and drive those elbows back squeezing as hard as you can. Do 3 sets of 10. 3 total work sets

These sets are all RPE of 9
Goal – Supramax pump

Dumbell pullovers
Let’s get your upper and outer back stretched out good now. Feel free to do the banded version if you like. Do 3 sets of 12 here. 3 total work sets

These sets are all RPE of 9
Goal – Train muscle from stretch position / long muscle length

Barbell hyperextension
What a brutal way to finish off your low back/spinal erectors. Do 2 sets of 10 here. Use a slow tempo on these and control the weight throughout the entire movement. 2 total work sets

These sets are all RPE of 8-9
Goal – Supramax pump

Calves

Toe press
I do more of these now then anything. I just use a leg press and do toe presses on it. I love to work these heavy and really work the stretch hard. Let’s do 3 hard sets of 8 here after 2-3 high rep warm ups. 3 total work sets

go to 5 minutes into the video.

These sets are all RPE of 10
Goal – Supramax pump