Wednesday, June 9, 2010


Work on that back!

After performing a proper warm up, the following workout should take no longer than 45-60 minutes. An example of an adequate warm up can be found here.

1.) BB Deck Snatch - 3-3-2-2-1-1-1 ascending

2A.) Trap Bar Deadlift - 4-6 x 3-4
-ascending, no rest
2B.) Box Jumps - 4-6 x 4-6, mid-thigh to hip height, full rest

3A.) Weighted Pull Ups - 4x8-10
3B.) Weighted Dips - 4x8-10
trying to use at least the same weight as last weeks 6-8 reps

4A.) Good Mornings, barbell & light/mini bands with necessary weight- 3x8-10
4B.) Bent Over Rows - 3x12-20

5A.) Elbow Plank (weighted) - 3 x max time (find a weight that challenges you for a minute or so)
5B.) Rope/Towel Hangs - 3 x max time


  1. Dude that pic of your back is sick, amazing shape and killer workouts

  2. Thanks, Boss. We're only as strong as our backs! Keep it healthy.

  3. Hey Matt just a quick question, what does ascending mean?

  4. Great pix of back! Nice job! In terms of good morn, do you do them explosively with speed on the way up? Also, how far do you bend at the hip hinge? Are you parallel to the ground? I used to be parallel, but I was bending too much w/my lower back.


  5. Wendell, you can google that info, but in our case it means going up in weight every set to a heavy lift for the day, while descending would be going down. How's that home schooling going for you?



    Yes I come up with near maximal force. I bend as far as possible while maintaining a flat back. after a few sets, i get way deeper then where i started. I will sometimes use GM's and hypers for warm ups for my lifts, they feel great to me

  6. Ok sweet, was just unsure about it. Going good got done last thursday!! More free time to train and work, gotta love it!!!