alright hi everbody John Meadows here with two special guests my my main man here Darrell Mayo now I grew up with his dad he's all my best friends actually so he is one week out right yep one week out the Katie young local legend Miss Ohio is just under three weeks out from nationals so they're both dieted down nasty and you know what I had swearing for breakfast yeah maybe I had eggs toast a muffin I had all kinds of stuff we're going back today so stay tuned here we go a little bit flatter drag your elbow hey don't like arch so much just move your elbows back you want to focus on just moving your elbows drive your elbow back don't think about pull with your arm thinking about driving with your elbow and flexing your back while you're doing that exercise a rhomboid exercise like to me these kind of hit your whole back yeah you know I really do so a lot of bezier buckle knees [Music] squeeze your entire back squeeze noise everything in there dried blood so we're working up to some tough eight probably going to two three sets of eight here perfect form this is an exercise here where you guys know I must stick their own form but this is an exercise where you can get your perfect reps in and then maybe cheat a little bit so lovest machine normally I do see straps on my last set I want to hear the heaviest set I try not to get like overly dependent on them but I do like to use them on my very heaviest set just to ensure that there's no limiting factor in my arms so anyways that's usually when I wear straps these are the elite FTS straps I like these short ones one thing I don't like is getting into a machine that's sitting there and trying to wrap the strap around doing it with the other arm these are awesome thanks now don't let go two three know what their whole out there for ten seconds nine eight seven six let you let everything stretch four three two and squeeze squeeze your back well train your back now squeeze come on two more - now rest you can let it all the way down give me more reps come on come on let's go let's go come on squeeze your back two more one more okay rest let it go twenty seconds and one more time go come on come on come on you're better than an explorer come on three more one two okay now let us stretch just hang your and stretch put up your rhomboids all this right here let all this right here stretch feel crazy stretch right there six five four three so normally when someone's in there last week competing I usually back our intensity way off definitely Wednesday and Thursday and Friday but I like for me to still train hard on Monday for the show we're actually filming on a Monday and Darrell shows on Saturday so I'm not afraid to push the intensity last week early in a week later in the week I think it's I'd rather see the muscles fully recovered so they can low glycogen a little bit better but we're still want to go hard I know it's the last week but they still got five days Katie's actually got a couple weeks so anyways just in case you were wondering about intensity kind of last week for show if this was like a Thursday I would never done that cluster set but it's a Monday so plenty of time for their bodies to recover so on this one I'm kind of like neutral I'm not turning my hand all the way over but I'm supinating as I come down and what I want you to think is the same thing I mentioned over there think about your elbows don't think about pulling with your arm think about driving your elbow down like this okay back to their job now what you got to be careful of is don't over arch like this where you lose all the tension in your lower back so and you don't want to sit up straighter it becomes a bicep pulldown so lean back a little take your elbow drive it down and flex and then I was doing something I was doing one more thing I was going like this okay so right here turn driver up or down flex and as you do that a little bit of lateral spinal flexion so stay right there when you get down there squeeze lock it in up Bing go back a little bit now just drunk girl blow straight down oh yeah BAM that's right on your lap now BAM right there that's it right there wait on each side back lock it in a flat space BAM I don't want your natural dry drive just think about driving your elbow down and your and you I went a little bit more this way you're clear out here now babe right here right there keep the tension right here being right there took back a little bit of future hips over there now stay right there stay right there there there just give me a little bit more supination bottom and lock that in lock it in there lucky what [Music] [Music] drinking my recovery it's called recovery recovery for recovery so this is the Blue Crush so for me like back turning was always really really hard I should never feel my back can ever feel it so for 15-20 years I didn't really make any progress on my back a lot of these little cues lean a little bit this way a little bit this way the wrist those are the kinds of things that just made all the difference for me I had somebody parts that came along easy and some didn't you know so you got to really pay close attention and nail every aspect of the rest now so we're hitting about three sets of eight on this trying to get all eight reps every set perfect so we're going to pullovers give our arms a little bit of a break and keep our lats pumping alright let's see how you get in use you only want to pull up to about right here good when all the tension right here right there let's go ten rows now don't turn it into a tricep exercise keep your arms locked just like that you all to pull them with your life there we go there we go there we go a lot of people what they do is they bend her arms at the bottom and then they do a tricep extension coming up and then they stand up they go man I just filled my triceps get a little bit in your arm and then just lock them so all the pulling is with your life lights or serratus your terry's all these muscles all work together don't force the range of motion if you tight it over if you can hurt yourself if you try to over stretch it you'll notice you get a little bit more flexible each set just everything will loosen up so don't force it just let let yourself get loose naturally okay so last set three sets of 10 here the only thing I don't like about these is they choke me out when I'm lowering the weight I feel like my chest is choking mine choking me but I love pullovers I love pool of machines actually there's just not a lot of good pull over machines around here but can't go wrong with a good dumbbell pullover either [Music] so I like to hold the dumbbell like this when I don't I know some people like to hold it like that I don't know that it really makes a big difference I would say whatever you feel the best I typically feel better this way unless I'm doing a kettlebell I'm doing a kettlebell then I hold them out to the side three more one do one more three there we go good nice yeah easy money as they say try to hold at the top per second there you go do my way really drink really drive the blood in there there you go there you go keep your chest don't keep your chest head and make it flat there we go one more good that's good tricep pushdown oh that's crazy so we moved on to bandaged hands he's the coolest exercise you just get this pump in your upper lats kind of that Terry's all that area I like the bands because you can stay more steady and you can really just focus on driving your elbows down and squeezing your back and then the band helps how the Bob a little bit we're really weak so you can get up a little bit higher into the contraction - I really like these if you haven't tried these man give these a shot these are unbelievable unbelievable exercise very underrated thank you see how locked into swarm and see how strict all this is perfect perfect good five more to three four and five that's good when you're doing your Chin's make sure you keep your chest lifted if you start to hunched over you'll start to transfer a lot of stress under your arms but if you're in a good position mechanically with your chest up it's easier to work your back just let a real simple little tip you're very Dell dominant hey I can see you see when she's coming up she kind of rolls forward out stay over I mean on one hand that she's got fun I went over her Dell on the other hand I can see it taking over at a certain point this oh yeah it just locks in yeah this is a so let's give Kay good all right so we're finishing up with an awesome basic movement here a trap bar row now to chart my deadlift with a Trevorrow these if you haven't tried these this is another one give it a shot we're doing three sets of eight well just a good basic movement I feel better I feel a lot more in my lats on these as opposed to a regular barbell row just by having a neutral grip so trap bar rows give you just give these a shot so Darrell's doing little more the upright version a little bit more in your upper back I'm tilted down a little bit more I think Katie I think you were tilt down even more than me so you see a little different style wietrow but all three versions are very effective all right so that was back we did we a lot we did multiple rows we did a lot of vertical stuff what you think I'll be feeling you got to be healed up for Saturday so how'd that feel great yeah wish I was doing this all of stretching they're like extra like squeeze at the bottom of a lot of different things just like little movements really changes a lot I think well and as cool as you're learning them now as a young guy man cuz I spent a lot of years of a my head against the wall like I didn't know those things so well we wish you the best Errol and we wish you the best at nationals kick some butt she's incredibly incredible condition already so she's obviously putting into work Daryl's putting into work we appreciate y'all watching thanks and we'll see you next time