Derek Lunsford etched his identify in bodybuilding report books by becoming the first two-division champion within the 59-year historical past of the Mr. Olympia contest. Coming off that life-changing victory in Orlando, FL that earned him essentially the most coveted title within the sport and a profitable $400,000 prize, the 18th member of the unique Mr. Olympia membership paid homage to a number of the all-time greats by visiting one of the well-known gyms within the nation: the Bev Francis Powerhouse Fitness center.
Positioned in Syosset, NY, the 30,000-square-foot facility opened in 1987 and has served as a coaching floor for family names like four-time Mr. Olympia Jay Cutler and the legendary Ronnie Coleman. In a video posted on his YouTube web page on Nov. 16, 2023, Lunsford shared highlights from his intense again exercise on the iconic fitness center higher often known as the “East Coast Mecca.”
Earlier than he dove into his coaching session, Lunsford hung out with Bev Francis Powerhouse Fitness center proprietor and IFBB Professional League head decide Steve Weinberger. The 2021 212 Olympia winner signed a number of autographs and mentioned his mindset with Weinberger, who’s witnessed how former champions deal with the post-victory part in another way.
“Your competitors holds you accountable,” Lunsford defined. “These guys are hungry, so actually from the time I stepped off stage this previous week, I’ve already been again on the fitness center coaching, speaking to Hany [Rambod], ensuring we’re versing out of this appropriately.”
After reminiscing about his first journey to Bev Francis Powerhouse Fitness center in 2020 and reflecting upon how a lot his life has modified, Lunsford shifted his consideration to coaching his lats and different again muscle tissue. The exercise begins on the 10:40 mark of the video.
Shut-Grip Cable Lat Pulldown
Lunsford’s again session started with close-grip cable lat pulldowns. Leaning again barely all through the motion, he allowed the load to utterly stretch his lats on the way in which up earlier than flattening and squeezing on the backside.
Relatively than performing a excessive variety of units like he usually would, Lunsford took a special strategy throughout his day on the East Coast Mecca. Between the impression of touring and having so many machines at his disposal, he opted to do extra workout routines, capping the variety of units of close-grip lat pulldowns at 4.
Broad-Grip Lat Pulldown Machine
Subsequent, Lunsford attacked his lats from a wider angle on a plate-loaded pulldown machine. Greedy the handles with a pronated (palms-down) grip, he began with a warm-up set utilizing a 45-pound (20.4-kilogram) plate per aspect. After finishing 15 slow-and-controlled reps, he doubled the load for his second set.
Impressed by the number of gym equipment accessible in coaching amenities he’s used not too long ago, Lunsford shared some perception about one in every of his private objectives.
“I went to Ronnie’s fitness center the opposite day and noticed his fitness center and it simply fires me up for me to have my very own fitness center in Clearwater,” the Florida resident mentioned. “Simply have it proper there 15 to twenty minutes from the home, and get to select all one of the best items of kit that’s going to assist me be my finest. I simply actually can’t wait.”
Lunsford wrapped up this portion of the exercise with a 3rd set of wide-grip lat pulldowns utilizing 115 kilos (52.1 kilograms) value of plates on either side.
Impartial-Grip Lat Pulldown Machine
Sticking with the identical machine, Lunsford merely switched his grip to get a special stimulus. After performing close- and wide-grip variations of lat pulldowns, he utilized a impartial grip to “gentle up” his lats with out putting an excessive amount of stress on his wrists.
Simply as he did with the primary two variations, Lunsford executed three units of this train. Having achieved a noticeable pump that introduced out the striations in his biceps, shoulders, and chest, the not too long ago topped champion moved on to the row-based portion of his again session.
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Chest-Supported Incline Row Machine
Lunsford selected a chest-supported incline row machine as his first methodology of attacking the higher a part of his posterior chain. Together with his chest firmly in opposition to the pad, his toes anchored on the platform, and his physique leaned barely ahead, Lunsford took maintain of the handles and engaged his rhomboids, lats, and rear deltoids to carry out the pull-based motion.
Earlier than he hit his fourth set, the king of the Males’s Open division detailed how and why he modified his grip throughout this train.
“The primary one I went somewhat bit wider and I attempted to tuck my arms somewhat bit beneath,” Lunsford defined. “It wasn’t a whole reverse-grip row, however that was what I used to be attempting to imitate. The final two units we’re going to do some bit nearer with a impartial grip so they only hit somewhat bit totally different angles of the again.”
T-Bar Row
To get his core extra concerned, Lunsford left the chest-supported row machine behind for a back-day traditional: the T-bar row. Beginning with a pair of 45-pound plates, he maintained a slight bend in his knees and a impartial backbone as he drove his elbows again and squeezed on the prime of the motion.
Lunsford accomplished units of 15 reps, noting the distinction in depth as a consequence of him being roughly two weeks faraway from competing.
“Now’s the time after a present that you simply don’t go too heavy and you actually deal with the squeeze, the stretch, and the contraction,” he defined. “Simply getting that good mind-muscle connection in your whole reps, your whole units, your whole workout routines.”
Lunsford mentioned he plans to coach on this method within the quick time period to construct up power and preserve his muscle tissue wholesome. Nonetheless, he’ll ramp up the load and go heavier in about two to 3 months.
Chest-Supported Seated Row Machine
After performing an angled chest-supported row earlier, Lunsford went with a vertical model. Seated together with his chest in opposition to the pad, he labored with a 45-pound plate on either side to get an enormous pump in his lats. This set the stage for one more seated row variation.
Cable Seated Row
Lunsford’s penultimate train was a standard cable seated row. He skilled unilaterally by utilizing impartial handles, ensuring to squeeze his shoulder blades collectively for the final word contraction. Trying each bit the a part of a Mr. Olympia winner, Lunsford ramped up the load for his ultimate units earlier than he moved on to his ultimate train.
Low Row Machine
A low-row machine allowed Lunsford to focus on his lats and rhomboids, in addition to his center and decrease trapezius. He wrapped up his exercise with a number of units of this strength- and muscle-building motion, guaranteeing to keep up full management of the load to maximise time below pressure.
Mr. Olympia-Stage Again Exercise
Though the 2023 Mr. Olympia winner didn’t go heavy on any of his workout routines, he definitely put in some severe work at one of the iconic coaching grounds. Between three lat pulldown variations and 5 rowing actions, Lunsford’s again exercise will certainly go away you feeling such as you’re able to stroll throughout the stage.
- Shut-Grip Cable Lat Pulldown
- Broad-Grip Lat Pulldown Machine
- Impartial-Grip Lat Pulldown Machine
- Chest-Supported Incline Row Machine
- T-Bar Row
- Chest-Supported Seated Row Machine
- Cable Seated Row
- Low Row Machine
Derek Lunsford clearly has an appreciation for the way far he’s come throughout his journey as a professional bodybuilder. Humble but nonetheless ultra-competitive, the primary two-division champion in Olympia historical past has the physique and mindset wanted to stay on the prime of the Males’s Open division for the foreseeable future.
Featured Picture: Derek Lunsford / YouTube
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