When both CT AND Dorian Yates claim the key to a big back is a good contraction, you have to at least try it. Today I swallowed my pride and "matured" into trying to actually specifically target my lats during my back session and I could feel a huge difference. Felt so much more like it was doing to actually build my lats, rather then just.. strengthen my tendons? Or something.. I believe I'm going to train back like this from here on in, though I'm not sure about traps yet.
BACK, 1xBI, 1xR.DELT (KG/LBS)
Pull-ups (arms don't lock out at the bottom however contract back as hard as possible at top) -
BW x 7 - BW x 8 - BW x 7 - BW x 5 NOW THIS IS SWALLOWING EGO! "thinking I got +15/33x7 last session lol" Going to work these up till I get 3 sets of 10 then slowly start adding weight again sticking to the same form.
Yates Row (stretch reflex at bottom but good contraction at top and not a 'jerk' movement) -
120/264 x 10 - 130/286 x 5 AGAIN swallowing pride, but it shouldn't be long till 3 plates with great form, which will look much more impressive then with sloppy form anyway if I'm going for ego..
T-Bar Row (decent eccentric and as good contraction as I can get without using a V-handle) -
4 plates x 12 - 4 plates + 10/22 x 10 - 5 plates x 10 - 5 plates + 10/22 x 5
DROP SETZ - 4 plates + 10/22 x 2/3 - 3 plates x 7ish - 2 plates x 3ish
Pullovers (using 20kg/44lb plate) x 10 - x 12 - x 12
Band Straight-arm Pulldowns x 13
Preacher DB Curl (full eccentric, good contraction) - 13.2 x 12/29 - 14.2/31 x 8 - 14.2/31 x 8
R. Delt Raise (strict form) - 12.2/27 x 12 - 13.2/29 x 8 - 13.2/29 x 6
Despite not setting any PRs I most likely sparked more growth by far from training this way and intend to stick with it, the training weights are still decent and far ahead of my pressing, so there's really no downsides. I WILL HAVE TEH LATZ SOON ENUF