(dramatic music)
- What's up Muscle and Strength?
I'm Carlos Thomas Jr.,
And today we're at the training center.
We're hitting some back.
(upbeat music)
We have a standing like, pullover basically.
And these are like the vulcan, like straps here.
So instead of doing it with a like rope, regular rope,
or just like a straight bar, I kind of feel
like I could really put my hands in the sleeves here,
and really take out any forearm or like bicep,
tricep that gets involved like with this motion.
So I could really just pull down with my lats, squeeze,
come back up, nice controlled squeeze.
So that's the reason why we're using this strap here.
(upbeat music)
So you'll see, you'll see how I'll
kind of marry the two here.
We'll start to increase the volume
as the workout goes on.
(upbeat music)
(Carlos grunting)
(upbeat music)
We're gonna do the iso-lateral DY row here,
and we're gonna do one arm at a time,
and really focus on just the contraction.
And a three second eccentric,
getting a good stretch at the bottom,
and then coming back and again, three second eccentric.
So we got eight to 12 reps here,
and then the last set, we're gonna do a triple-
...a double drop set.
My back is my weak body part,
so I try to really connect with it.
So to me, it's not really
about how much the load I'm take-
...I'm using.
So, I really just try to focus
on the contraction and the stretch.
So, and I also use these like hooks just to take my forearm
and my bicep outta the movement.
I have a habit of clenching my jaw.
My squeezing, my jaw a lot when I'm training.
So, I've cracked a couple teeth,
and had to get some crowns and they're expensive.
So the doctor was like, look,
unless you wanna pay more money, get a mouth guard.
And it definitely helps because I find myself
really clenching down when you're trying to squeeze,
heavy movements, rows, squats, dead lifts.
So, if you're someone like me, try a mouth guard.
I think it'll help out.
(upbeat music)
- [Trainer] That's it.
(upbeat music)
(Carlos grunting)
(upbeat music)
(Carlos grunting)
(upbeat music)
(Carlos grunting)
(upbeat music)
I find like when you're like doing more of this,
you know what I mean?
You're only getting like upper back, you know what I mean?
Rear delt.
So, when you're able to kind of pull back
with the lat a little bit,
you're hitting more lat I feel like.
When you're doing like this, opposed to just right here.
So, that makes sense.
This versus this, you know what I mean?
Even the feelings different.
If you pull here,
you're not feeling any of this, that lower part.
So if you try to pull here,
you get a little bit of extra lat in there.
(upbeat music)
Now that we're kind of getting
to the meat of the off season,
like things are starting to progress forward.
I'm happy about that because the worst thing I feel
like is kind of just standing still, right?
Feel like you're not doing anything, not progressing.
So, you know, we're back into the off season,
well we're into the off season now.
Progressing, moving forward.
So I'm very happy about that.
Do I wanna get back on stage?
Yeah.
But all things in time, you know?
Cause I know when I get back on stage it's gonna be,
it's gonna be undeniable.
(intense music)
(Carlos grunting)
(upbeat music)
So we're here at the T-bar next.
We're gonna do a lock and load.
So we're gonna do basically what it is,
we'll start with one plate, hit five reps and then increase
by a plate until we can't get five reps,
but we might throw a quarter on just see how it feels.
To try to get another five reps out of it.
But then at that point, we're gonna drop that back down,
and by a plate all the way back down to one.
So, just basically pyramid up and then pyramid down,
and that's just one set.
(intense music)
(weights clanking)
(intense music)
(Carlos grunting)
(weights clanking)
- [Trainer] Come on!
(Carlos grunting)
(weights clanking)
Good.
- [Carlos] Stay with me.
- Go back!
There you go.
(Carlos grunting)
(weights slamming)
(Carlos grunting)
- Come on.
(weights clanking)
- [Carlos] Stay with me.
(Carlos grunting)
(weights clanking)
- [Trainer] Come on, come on.
(Carlos grunting)
- So, yeah, even over the lock and load technique,
you may see like the form start to break down,
but you know, even each week,
even though you may not add a plate
or anything like that,
the reps will get cleaner.
So next week, my execution will get better,
just because muscular endurance gets better,
strengths gets better.
So, you know, that's what I love about
this technique is that, you know, over time,
even though you may not add a plate, you know,
the execution of the rep gets better.
(upbeat music)
So we're doing rack pulls right here.
I prefer these right now over deadlifts
just because I feel that I feel it more in my rectors,
and a little less in like my glutes and hamstrings.
So, just a personal preference.
So we're gonna dig into these.
About a eight to 10 rep range and about three sets.
(upbeat music)
(Carlos grunting)
(weights clanking)
(Carlos grunting)
(weights slamming)
I feel that like if I'm kind of
a little bit like pre fatigued,
I'm like, I don't know mentally,
you feel like you have to push more.
So I've always done them this way.
I never really started off with them,
I always kind of put 'em at the end.
So, it's just kind of outta habit.
(upbeat music)
(weights clanking)
(weights slamming)
So that's the back workout for today.
Thanks for watching.
Be sure to like, comment, and subscribe below.
(upbeat music)