I have an Icarian and Hammer Strength machine at my gym so I can vary but, the gist is to have the chest supported and to isolate the rowing muscles.  You do this by eliminating the erectors and any kind of bending bounce you can get when doing either a seated or bent over row.  I like to use both a high grip and a lower grip to hit little different areas of my back.  Arched back good mornings, these will shoot your squats up because it mimics the bend you get at your waist during a squat.  If you are proportioned like me (long legs, short torso) then this is important because you have to lean to maintain the bar over your heals.  Deadlifts from your shins...okay, these suck!  Basically they are partial conventional Deadlifts that you pull from just under the knees.  The kicker is you use a really wide grip.  I put my pointer finger on the rings and do them a little faster and with a consistent tempo.  I usually do 2 sets of 20 but, I have just started trying 4 sets of 10 and I like it.  This isn't a mass builder.  This will strengthen your erectors for prolonged abuse.  Give emí some endurance to handle those heavy DL days from start to finish. 
      That is a fair portion of what I am using these days and I am seeing spectacular results.  You can check the archives for my previous Louie routine and see how some of the exercises are doled out in the course of the macro cycle.  I am especially pleased with the fact I was unable to do ANY back motions a year ago due to an injury.  I think that is when I realized how important a COMPLETE back system is.  My training has reflected my attempt to do this and as a result I am at an all-time high in my lifts and I donít think the back is 100% yet!!!  Funny how things work out, huh?  If you are going to really get fired up on building your back I would suggest purchasing a Gymnastics Ball.  You can find them on the web (I think Louieís site has them) but, this will keep your back stretched out and flexible.  It was a godsend in my recovery and I roll around on my every single day.  The exercises you do with the ball will stabilize you whole hip girdle and I think you will be pleasantly surprised with the results in the gym. 
      That about covers the gist of it.  I strongly suggest you increase your abdominal work to accommodate the back work.  Not high rep crunches either...you need to train your hip girdle with weight and continue to strengthen this area.  If you donít you are going to unbalance these antagonistic muscle groups and you will get a tilt in your pelvis to the rear.  Now you are having low back troubles and your life just got infinitely more difficult.  With that, let me talk briefly about one final erector motion that is phenomenal.  Simply back raises, you do them on a Roman Chair sit-up bench but, slide towards your feet until your pelvic bone is on the pads.  When you bend over and your head approaches the ground your back is rounding.  To return DO NOT flex your glutes or hamstrings.  Simply straighten your back.  It is a VERY subtle motion but, when you get it right it will really strengthen your erectors.  I have just now (after about 1 and 1/2 months) added any weight.  Perform them slow and correctly and you will see incredible gains in your lower back strength.  
      I hope that there is something in here that you can use...as always, if anyone has a question or comment please donít hesitate to e-mail me or post on GOHEAVY.com.  I welcome any suggestions or comments concerning this, or other articles.  In the meantime, train heavy and smart, I hope all your lifts are PRís and take no prisoners from your back.  It is immensely critical in all your lifts so the stronger you make it the stronger you make your total.  

Good liftiní and best of luck...see you next month. 


Wade Hanna is a former High-School and Collegiate football player (Middle Linebacker and Nose guard) who was involved in Track & Field throwing events as well (Shot, Discus, Javelin).  After College he enlisted in the United States Marine Corps where he worked in Corrections.  A weightlifter since the age of 14 Wade is a recent addition to competitive Powerlifting.  Bitten by the competitive bug he competes in the #275 weight class with hopes of advancing to the #319.  Married and the father of one daughter Wade currently works for the Michigan Senate. 
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