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| Kroc Row Back Workout |
1. Barbell Deadlift – 4 warm-up sets of 3-6 reps, 2 working sets of 3 reps
2. Kroc Row – 3 warm up sets of 10 reps/arm, 1 working set of 6 reps/arm
3. Pull-ups – As many working sets as necessary to reach 100 reps
4. Lying T-Bar Row – 2-3 warm-up sets of 10 reps, 2 working sets of 10 reps
5.Barbell Shrug – 3 warm-up sets of 10 reps, 2 working sets of 10 reps
I was small and skinny throughout childhood. I didn’t really have the genetics for lifting, but I always loved doing it. I always wanted to be big and strong. My first set of “weights” was a bent bar I found out in the woods, which I used to lift milk jugs full of sand.
Those days are long behind me. Now, I’m a powerlifting world record holder. In 2009 I earned that title in the 220-pound division by squatting 1,003 pounds, benching 738, and deadlifting 810 for a total of 2,551 pounds.
Although I take pride in my achievements, the road hasn’t been easy. I’ve had a lot of injuries over the years, but I’m good at overcoming them. I also overcame a bout with testicular cancer back in 2004. I believe adversity makes us stronger. I’m fortunate to have gone through the things I have. They made me who I am today.
I thrive on the challenge. The harder it is for me to accomplish something, the more rewarded I feel. I had coaches in high school who told me flat-out that I sucked. I just filed those things away and used them as motivation. I think about them even now. If you tell me I can’t do something, I’m going to do everything in my power to prove you wrong.
The Kroc row is one of the things I’m most known for, and I built this workout around that movement. If you add it to your program, you’ll build upper back size, increase your deadlift, and get crazy strong.
This workout is for anybody from the beginner to the pro-level athlete who is looking to gain size and strength to their upper back. People think that this workout is too much for a beginner, but beginners don’t have the strength to tax their body like an elite lifter. The amount of weight you use is going to depend on your level.
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