I Bodybuilder 2 - Back - Friday Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness TrainingVideos I Bodybuilder 2 - Back - Friday by Christian Thibaudeau April 27, 2011April 5, 2021 Tags Back, Exercise Programs Power Clean from Hang — Preactivation Sets: 4 - 6   Reps: 3   Rest: 15 Perform 4 to 6 sets of 3 explosive reps. The main purpose of this exercise is to activate the nervous system and associated target muscle group prior to a Capacity Ramp exercise. As such, you want to induce maximum stimulus with minimal fatigue. To do this, lift the weight with explosive force, and keep the load constant, from set to set. Advanced lifters should use 30% to 40% of 1RM. Everyone else should use 50% to 60% 1RM. *The number of sets is determined by how many sets are performed on the Capacity Ramp exercise. Rest no more than 15 seconds between this exercise and the Capacity Ramp exercise. One-Arm Dumbbell Row — Ramp Sets: 4 - 6   Reps: 3 - 5   Rest: 60 Choose the heaviest weight that you can perform 5 repetitions without any sticking points. For most lifters, this is between 70% and 75% 1RM. Set 1, perform 3 reps. Set 2, perform 4 reps. Sets 3 and higher, attempt to do 5 repetitions. Stop the exercise when you can no longer achieve 5 repetitions using good form on every rep (do not allow rep technique to breakdown). *The number of sets is determined by your work capacity. Do not, however, exceed 6 total sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 60 seconds between this exercise and the Dynamic Preactivation exercise. Medicine Ball Overhead Slam — Preactivation Sets: 4 - 6   Reps: 3   Rest: 15 Perform 4 to 6 sets of 3 explosive reps. The main purpose of this exercise is to activate the nervous system and associated target muscle group prior to a Capacity Ramp exercise. As such, you want to induce maximum stimulus with minimal fatigue. To do this, lift the weight with explosive force, and keep the load constant, from set to set. Advanced lifters should use 30% to 40% of 1RM. Everyone else should use 50% to 60% 1RM. *The number of sets is determined by how many sets are performed on the Capacity Ramp exercise. Rest no more than 15 seconds between this exercise and the Capacity Ramp exercise. Pulldown — Ramp Sets: 4 - 6   Reps: 3 - 5   Rest: 60 Choose the heaviest weight that you can perform 5 repetitions without any sticking points. For most lifters, this is between 70% and 75% 1RM. Set 1, perform 3 reps. Set 2, perform 4 reps. Sets 3 and higher, attempt to do 5 repetitions. Stop the exercise when you can no longer achieve 5 repetitions using good form on every rep (do not allow rep technique to breakdown). *The number of sets is determined by your work capacity. Do not, however, exceed 6 total sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 60 seconds between this exercise and the Dynamic Preactivation exercise. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Shoulder Savers - Part 3 Two-thirds of lifters will have some sort of shoulder problem during their training career. Nine tips to help you avoid being one of them. It Hurts Fix It, Shoulders, Training Eric Cressey July 12 Training Better Than Thrusters Barbell thrusters are known for hypertrophy + heart-pounding intensity, but they have a lot of drawbacks. Here are two better methods. CrossFit, Metabolic Conditioning, Powerlifting & Strength, Training Ben Bruno April 17 Training Tip 6 Butt Exercises You Gotta Try If you're only doing squats, deads, and lunges for hip and glute strength, you're leaving gains on the table. Try these. Bodybuilding, Glutes, Tips, Training Nick Tumminello October 17 Training Pushing the Limits A Pain Roundtable Push past the pain barrier to test your mettle. Dan John, Martin Rooney, Craig Weller, and Dan Twight show you how. Motivation, Training Stephane Robert May 4