February 16, 2016

Today is a strength day for back with our 5x5 deads.  If you have been keeping track of your weights these last two weeks, your goal today is to try and add 5lbs onto your working sets of deadlifts. Again take your time warming up.  If you are aiming for 75-80% of your one rep max then you should be taking 3-4 warm up sets to get to your working set weight.  You will notice there are some new exercises here this week.  With your back especially, its important to try and hit every angle and different grips.  When training back, I think of training it in 3 levels/angles.  You have high level, which would be any row or pulldown coming from above your head.  You have your mid level, which would be any kind of seated row or cable row.  Then the last level is your low level, which would be any kind of row where your are pull from the ground, like a bent barbell row or seated low row. So when creating my workouts, I make sure I hit 1-2 exercises at each level with a varying grip.  So if I pick two high level/angle exercises, one might be a wide over hand grip and the next one would be maybe a close/neutral grip position.  Keeping your workouts varied will ensure that you are hitting all the muscles of your back.



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