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.
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
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.
Workout Prepared by John Davies
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