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Barbell Club - Cobra Back


Barbell Club - "Build something bigger than yourself. Show your strength by lifting those who are fallen. Find your spot."


Today like any international chest day, the gym will be at its most active. Each bench will be warmed with bodies getting pumped for spring break and the return of summer. I’ve personally found there is no better way to kick Monday in the pants than getting in some heavy deadlifts. The feeling of staring down a cold lifeless piece of iron and driving it from the floor is guaranteed to give you a jolt of vitality. So we asked John Davies Founder of Renegade Training to give us a back day you’ll remember.


ModernCREATINE Feb 2015


Modern Renegade: Cobra Back

By John Davies

Barbell Cobra Back Workout


Deadlift 5 sets x 5 reps at 85 per cent


1a) Bent Over Rows (overhand grip) x 6 reps
1b) Wide Grip Chins (pull to sternum) x 12 *
Perform 4 sets

* slow eccentric


T-Bar Row (make use the that bent barbell)
3 sets 12 reps


Barbell Pull-Over
3 sets 12 reps


Renegade Notes: Recovery


For those whom do not respect the importance of a proper diet and recovery measures there is no need to discuss 'winning' again. ‘Victory’ is for those dedicated and despite every 'quick fix' suggestion, there is nothing to suggest when a healthy diet is not maintained and recovery measures not implemented.



• Contrast showers, Epsom salt and Ice and baths, massage therapy from a rejuvenation specialist and appropriate amount of sleep
• A balanced dietary and supplement plan that includes Modern BCAA+™, AminoLIFT and USPlabs PowerFULL®.
• An exercise plan that stresses dynamic range of motion and work threshold development within a broad program to ensure optimal recovery.


USPlabs Barbell Club Luigi


Workout Prepared by John Davies


John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.


The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.