What does Lubos Chladek's off-season back training look like

We have for you exclusively the back training of bodybuilder Lubos Chladek, who competes in many federations and in different countries. He brings home medals and great awards. He is known to be very strict both in training and diet and maybe that is why he is called "Mr.Condition". He keeps his fitness and great physique all year round. This bodybuilder offered to share with us his back training that he is now practicing.

I'm currently in a phase where I'm just trying to slowly build up. It's kind of an off phase/preparation for the bulking "volume" phase. I will add more exercises in the scooping phase!

Exercise 1 - Overhead Lunge Squats on Multipress

1N + 1RP range 8-10 reps

• N = normal sets ( pause between sets 45 seconds )
• RP = rest pause series - consists of a total of 3 series with the same weight separated by 2x 10 second breaks ( the pause before this series is 90 seconds )

I do the overhead squats with a light touch on the bench ( see photo ). It's for this reason. So that the trajectory of the movement is still the same and I don't flatten out during the series, which would mean more involvement of the trapezius muscles. This keeps my lower back in the same position/angle and allows me to target exactly where I need to.

Exercise 2 - Rowing seated on the bottom pulley with a neutral close grip

4N range 10-12 reps

• N = normal sets ( pause between sets 45 seconds )

Here I try to keep the adapter as far down as possible so that the deadlift goes " through the pinky " and thus the biceps are knocked out and the back muscles feel better. The movement is kept as low to the waist as possible again to engage the back as much as possible.

Exercise 3- Pulling the upper pulley to the chest with a neutral close grip

1N + 1RP range 8-10 reps

• N = normal sets ( pause between sets 45 seconds )
• RP = rest pause series - consists of a total of 3 series with equal weight separated by 2x 10 second breaks ( pause before this series is 90 seconds )

For this exercise I lean my back against the edge of the bench to prevent cheating ( afterload ) from the lumbar muscles and the entire load is pulled in isolation. At the same time, I try not to pull the adaptor up to touch my chest but rather just to face level, as my biceps are heavily involved at the bottom.

Exercise 4 - Pulling the upper pulley to the chest with a wide grip

4N range 10-12 reps

• N = normal sets ( pause between sets 45 seconds )

Here I use a classic "shimmy" adapter that I rotate 45° towards me (see photo ), this puts my grip in a comfortable position. Not completely underhand and thus there is no sometimes uncomfortable tension in the wrist, due to the extreme twisting into underhand. I'm not afraid of a bigger twist here, where I'll help myself with a little cheating at the end of the series to squeeze the muscles to the max in this last exercise.