Ox 51
Musclechemistry Guru
MCMILLAN’S BACK
Cedric McMillan on his back-to-basics back routine.
July 12, 2011
FLEXONLINE.COM
We’re not sure what to think about Cedric McMillan yet. The South Carolinian took the NPC by storm in 2009, winning the super-heavyweight and overall titles at the Nationals--his first pro-qualifier. Comparisons to fellow Southerner and eight-time Mr. Olympia Lee Haney ensued. But Ced underperformed last year, failing to qualify for the O against a mediocre-at-best lineup at the Europa Supershow. This year, he won the Orlando Show of Champions, but then he bombed out at the New York Pro with a humbling 11 spot. If the pattern holds, can we expect him to win again the next time he poses? Wait and see. He's certainly unpredictable. Meanwhile, Cedric filled us in on his back to basics back routine.
CEDRIC ON BACK BASICS
</TD></TR></THEAD><TBODY><TR><TH>EXERCISE </TH><TH>SETS</TH><TH>REPS </TH></TR><TR><TD>Barbell rows </TD><TD>4-5 </TD><TD>12-8 </TD></TR><TR><TD>Low-cable rows </TD><TD>3-4 </TD><TD>8-10 </TD></TR><TR><TD>Wide-grip pulldowns </TD><TD>3-4 </TD><TD>10-12 </TD></TR><TR><TD>Close-grip pulldowns </TD><TD>3-4 </TD><TD>10-12 </TD></TR></TBODY></TABLE>
Cedric McMillan on his back-to-basics back routine.
July 12, 2011
FLEXONLINE.COM
We’re not sure what to think about Cedric McMillan yet. The South Carolinian took the NPC by storm in 2009, winning the super-heavyweight and overall titles at the Nationals--his first pro-qualifier. Comparisons to fellow Southerner and eight-time Mr. Olympia Lee Haney ensued. But Ced underperformed last year, failing to qualify for the O against a mediocre-at-best lineup at the Europa Supershow. This year, he won the Orlando Show of Champions, but then he bombed out at the New York Pro with a humbling 11 spot. If the pattern holds, can we expect him to win again the next time he poses? Wait and see. He's certainly unpredictable. Meanwhile, Cedric filled us in on his back to basics back routine.
CEDRIC ON BACK BASICS
- “I don’t do anything fancy for back. I just stick to the basics, mostly free-weight rows and pulldowns.”
- “I’ll sometimes take brief pauses in my heaviest sets to get the strength to get another couple reps.”
- “I keep my back nearly parallel to the floor during barbell rows, old-school-style, and I often alternate a full rep with a half rep, lowering the bar only halfway from my chest.”
- “Close-grip pulldowns are done with either a short, parallel handle or a V-bar.”
</TD></TR></THEAD><TBODY><TR><TH>EXERCISE </TH><TH>SETS</TH><TH>REPS </TH></TR><TR><TD>Barbell rows </TD><TD>4-5 </TD><TD>12-8 </TD></TR><TR><TD>Low-cable rows </TD><TD>3-4 </TD><TD>8-10 </TD></TR><TR><TD>Wide-grip pulldowns </TD><TD>3-4 </TD><TD>10-12 </TD></TR><TR><TD>Close-grip pulldowns </TD><TD>3-4 </TD><TD>10-12 </TD></TR></TBODY></TABLE>
