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Last summer, Australian CrossFitter Ricky Garard took home an Individual podium finish at the 2022 CrossFit Games. This year, the veteran CrossFitter will have to take some time away to recuperate before he can enjoy that kind of performance again.

On Apr. 6, 2023, Garard revealed in a YouTube video that his 2023 CrossFit season is over after suffering a recent shoulder injury. At the time of this article’s publication, the precise severity of Garard’s ailment is unclear. However, he received surgery to repair a torn acromioclavicular joint (or AC joint) from falling off a mountain bike. In turn, his ensuing recovery of four to six months will knock him out of the rest of the 2023 CrossFit season.

Garard didn’t mince words describing how the nature of this injury hit his sensibilities. After spending four years away from CrossFit competitions following a suspension related to performance-enhancing drugs, the athlete was undoubtedly hoping to build on his 2022 podium result.

“Pretty disappointing,” Garard said. “I’m still trying to take it all in and realize what’s actually happened … I came off my mountain bike, landed on my shoulder, and ruptured my AC joint. So, a fair bit of damage resulted in me getting surgery just two days ago now. It’s looking like I’m out for four to six months recovery … That means my season is gone for 2023. So, yeah, it is devastating. I can’t really believe that it’s happened to be honest.”

While Garard’s injury will force him out of the 2023 CrossFit Games on Aug. 3-6 in Madison, WI, the Australian didn’t rule out a return to later-year competitions outside of the CrossFit season paradigm. For example, the 2023 Rogue Invitational, which does not have a concrete date at the time of this writing, could be in play depending on how Garard’s recovery unfolds.

Given that the contest has taken place in October for the past two years, that could be when the CrossFit world sees Garard compete again.

“I will work for coming back at the end of the year, possibly Rogue [Invitational], Dubai [CrossFit Championship], Down Under [Championship], Miami [the 2024 Wodapalooza],” Garard clarified. “There are still plenty of competitions.”

Garard has made two CrossFit Games appearances in his career, in 2017 and 2022. He was subsequently disqualified from the 2017 iteration for performance-enhancing drug issues but earned his best-ever podium result in last year’s edition. Garard finished in seventh place worldwide during this year’s CrossFit Open and placed first in the Oceania region and Australia.

Garard likely had ambitious plans to build on his third-place performance in the 2022 CrossFit Games. He’ll have to wait until the year 2024 to come back strong and in an ideal top form.

Featured image: @rickygarard on Instagram

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Ukrainian strongman Pavlo Nakonechnyy has officially withdrawn from the 2023 World’s Strongest Man (WSM) contest. Nakonechnyy will not make the trip to Myrtle Beach, SC on the week of Apr. 19-23, 2023, due to the same knee injury that forced him to withdraw from the 2023 Europe’s Strongest Man competition in mid-March. His fellow countryman, Pavlo Kordiyaka, stepped up and won that competition on Apr. 1, 2023. Nakonechnny initially suffered the injury during the deadlift portion of the 2023 Arnold Strongman Classic.

The World’s Strongest Man promoters shared the news on Instagram on Saturday, Apr. 8. Nakonechnyy later posted comments on his own Instagram page regarding his absence.

“I [will] miss WSM 2023. I wish all athletes success and see you next year at WSM 2024.”

On the same day as the withdrawal announcement, WSM organizers also shared that American competitor Thomas Evans will replace Nakonechnyy in the lineup.

Evans is coming off a fifth-place finish at the 2023 Arnold Strongman Classic in early March 2023. Mitchell Hooper won that contest, but Evans finished one spot ahead of two-time World’s Strongest Man champion Tom Stoltman. This will be Evans’ first WSM appearance.

Prior to the 2023 season, Evans was the 2022 Arnold Amateur Strongman winner and he won the 2022 Shaw Classic open contest. He also competed in the 2022 Official Strongman Games, where he placed eighth out of ten men. The 28-year-old be one of seven Americans on the roster to compete at the WSM. The others are Kevin Faires, Trey Mitchell, Spenser Remick, Evan Singleton, Bobby Thompson, and four-time World’s Strongest Man Brian Shaw, who will be competing in the contest for the final time.

With this change in the lineup, the complete 30-man WSM roster is now as follows:

• Tom Stoltman (UK) — Defending two-time WSM champion
• Oleksii Novikov (Ukraine)
• Brian Shaw (USA)
• Trey Mitchell (USA)
• Luke Stoltman (UK)
• Pavlo Kordiyaka (Ukraine)
• Mitchell Hooper (Canada)
• Evan Singleton (USA)
• Adam Bishop (UK)
• Aivars Šmaukstelis (Latvia)
• Kevin Faires (USA)
• Eythor Ingolfsson Melsted (Iceland)
• Paul Smith (UK)
• Rauno Heinla (Estonia)
• Bobby Thompson (USA)
• Mateusz Kieliszkowski (Poland)
• Gavin Bilton (UK)
• Spenser Remick (USA)
• Eddie Williams (Australia)
• Thomas Evans (USA)
• Konstantine Janashia (Georgia)
• Graham Hicks (UK)
• Mathew Ragg (New Zealand)
• Gabriel Rhéaume (Canada)
• Fadi El Masri (Australia)
• Jaco Schoonwinkel (South Africa)
• Jean-Stephen Coraboeuf (Australia)
• Mark Felix (UK)
• Pa O’Dwyer (Ireland)
• Cheick “Iron Biby” Sanou (Burkina Faso)

Featured Image: @theworldsstrongestman on Instagram

The post Injury Forces Pavlo Nakonechnyy to Withdraw From 2023 World’s Strongest Man, Tom Evans Added to Roster appeared first on Breaking Muscle.

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2023 Arnold Strongman Classic (ASC) champion Mitchell Hooper is in the final stages of his preparation for his next contest — the 2023 World’s Strongest Man (WSM), being held Apr. 19-23, 2023 in Myrtle Beach, SC.

Transitioning from the early-March ASC to the WSM didn’t leave the Canadian strongman much time to rest, so “The Moose” has been training hard with a target in sight for quite some time. He’s also been doing other work to maintain optimal wellness, as he documented in a recent YouTube video published on his channel on Apr. 3, 2023.

This session at Athletic Kulture in Barrie, ON, Canada wasn’t one that would include major lifts one might expect of a strongman just weeks away from the sport’s biggest competition. Instead, Hooper focused primarily on “accessory” movements designed to maintain shoulder health and joint stability.

Hooper can be seen performing bent-over lateral raises to target the rear deltoids, standing lateral raises, face pulls, and walking with a 48-kilogram (105.8-pound) kettlebell in one hand overhead (known as a “waiter’s walk”). He also did walks while holding a lighter kettlebell upside down to work on stability.

When explaining why he was focusing on the movements, Hooper cited the events in the Finals of the WSM.

“If you think about the events in the [WSM] Finals, max dumbbell and Fingal’s Fingers can be particularly taxing on shoulder stability. So, (I’m) dedicating a day to that … I’m not as big and as strong in the chest and shoulders as most. So, working on weaknesses while preparing for [competitions] …

This is the hardest bit of all of the training, to me. Doing some of this basic, boring stuff. Because you don’t get into this sport because you enjoy building a base. You get into the sport because you enjoy lifting heavy things.”

Throughout the training session, Hooper’s videographer prompted him to more thoroughly explain his decisions for the training day. Hooper, who holds a master’s degree in exercise physiology and operates a personal training and exercise physiology studio, went in-depth sharing several tips to reap more benefits from the shoulder-health focused routine.

To better target the rear deltoids during the bent-over dumbbell lateral, Hooper explained:

“Biomechanically, if you externally rotate your arm, you’re taking [the muscular stress] off of your rear delts and you’re taking it off of your back, and you’re turning it into more of a [side deltoid-focused] lateral raise. So try to keep the elbows pointed out to the side.”

After performing the waiter’s walk, Hooper offered cues to better address shoulder stability during the overhead exercise.

“Elevated scapula — bring your AC joint to your ear. And actively stabilize the shoulder. Actively squeeze everything around the shoulder. Keep it protected.”

Hooper then transitioned to bottoms-up kettlebell walks, inverting the weight to aim the ball of the kettlebell toward the ceiling, further challenging his shoulder stabilizers. Similarly, he offered practical performance tips.

“Anyone can squeeze the handle so hard that inertia doesn’t matter. The key is to have a super-loose hand, so the responsibility is on your elbow to stay under your hand, rather than your hand doing the work for you.”

Hooper stepped on the scale during the workout and revealed a body weight of 145.4 kilograms (320.5 pounds). He told his 18,400 subscribers that he is five pounds heavier than he was at the 2022 WSM. Hooper then concluded the session with cable external rotations for the rotator cuffs and a treadmill run, aiming for maximum distance in three minutes.

The former marathon runner completed 608 meters (.37 miles). At the conclusion of the video, he explained the importance of the treadmill work and its potential carryover to the strength sport.

“Think about this. What’s the most important quality for us to be able to do well at World’s [Strongest Man]? Think of the events … Start with the Loading Medley — obviously running. Conan’s [Wheel] — obviously direct carryover in terms of endurance of the legs. Shield Carry — obviously endurance of the legs. Truck pull — obviously endurance of the legs. Deadlift, you could train that indirectly.

I’m going to say there’s four or five events that all directly relate to your ability to run. So it’s sort of, arguably, one of the most important things to do, you’d think.”

While the work Hooper did was frequently described as “boring,” he clearly believes it could help him in the big contest. Hooper will try to improve upon his eighth place finish at the 2022 WSM, his debut at the flagship contest, which was won by Tom Stoltman. The last time both Hooper and Stoltman were in the same contest was the 2023 ASC, where Hooper’s victory placed him six spots ahead of the two-time WSM champion.

Featured image: Mitchell Hooper / YouTube

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Two-time World’s Strongest Man Tom Stoltman and his older brother Luke Stoltman are both in the final stages of their preparations for the 2023 World’s Strongest Man contest, to be held the week of Apr. 19-23, 2023 in Myrtle Beach, SC.

The Stoltman brothers have been sharing portions of their contest prep with their followers, including a recent event-focused training session that was published their YouTube channel on Apr. 3, 2023.

The title of the video is “Our Best Session Yet,” indicating that they deemed the training to be productive. The massive training included the log press, circus dumbbell press, Fingal’s Fingers, a pulling phase designed to simulate the Truck Pull, and Atlas stones. All of these lifts are events that will be a part of the prestigious strongman contest in South Carolina.

Log Press

The strongmen started by replicating a Log Press ladder, adding weight with each successful rep. Luke Stoltman lifted first and performed five individual reps with weights ranging from 140 to 180 kilograms (310 to 397 pounds) in 10-kilogram jumps performed with nearly no rest between each repetition.

Tom followed after, but he didn’t lock out the 180-kilogram lift. Their younger brother, Harry, also trained with them using lighter weights. Both Stoltmans completed a second set with the same weights, where Tom was able to successfully complete the heaviest lift.

After the set, Tom reflected on his performance while breathing heavily, “I knew the first one was there, I just didn’t put enough chalk on it. So, you can see the power’s there and that’s nice. It’s good to do it on the second round, as well. That’s how fatigue will be at World’s [Strongest Man].

Circus Dumbbell Press

They moved on to Circus dumbbell press next. Weights weren’t revealed on the screen, but Tom Stoltman told the camera that he performed two presses with 120 kilograms (242 pounds) for two, which he was proud of considering he did the log work before.

“My shoulder power’s feeling very good right now, so, I just need to keep it up.” Tom said, referring to his PR on the dumbbell press.

Fingal’s Finger

The third event of the day was with their custom Fingal’s Finger apparatus, which Luke said they did “nice and comfortable for a couple of sets.” Each athlete donned gripper gloves, not unlike what an American football wide receiver might wear, to assist their performance in the unconventional overhead movement.

Simulated Truck Pull

The fourth event was scheduled to be a Truck Pull, but it was raining in their area. So, they loaded up a sled with a combination of a 125-kilogram (275-pound) keg, 180-kilogram (397-pound) sandbag, one of the brothers weighing “almost 200-kilos” (440-pound), plus additional undisclosed weights would sit on top while the other pulled. Each Stoltman pulled twice across their building for an undetermined total distance.

Atlas Stones

The final training event was the Atlas stones. Both men lifted a 160-kilogram (352-pound) stone up and over a wooden bar setup for reps, simulating a Stone Off event. Tom can be seen doing nine, while Luke is shown on camera doing six reps.

Tom Stoltman is looking to add a third WSM trophy to his mantle while Luke will be competing for his first title. If Luke were to win the contest, he and Tom would be the first brothers to have both been the World’s Strongest Man. If Tom does “three-peat,” he would be the seventh champion to attain the title at least three time in the contest’s 46-year history.

Featured Image: Stoltman Brothers / YouTube

The post Tom and Luke Stoltman Share Event Training for 2023 World’s Strongest Man appeared first on Breaking Muscle.

http://www.marksdailyapple.com/

Research of the Week

Higher post-op HbA1c levels predict recurrence of tears in diabetic rotator cuff repair patients.

Applying skin cream reduces oxidative stress in the body.

In the Mongolian empire, only elites consumed yak milk.

L. reuteri supplementation improves melanoma immunotherapy response.

People with non-alcoholic fatty liver are worse at processing medications..

New Primal Kitchen Podcasts

Primal Health Coach Radio: Dallas Travers

Primal Kitchen Podcast: Thyroid Health with Elle Russ

Media, Schmedia

Bozeman, Montana schools to use local beef. More of this, please.

Methane suppressants for cows to curb climate change. Idiotic.

Interesting Blog Posts

A drink or two probably won’t kill you..

Why did human societies take so long to develop?.

Social Notes

How’s your sleep?.

Everything Else

Red light therapy for hay fever.

Thai curry paste guide. The best curries around, btw.

Things I’m Up to and Interested In

Not surprised: Amazonian rainforests managed by indigenous people are better at carbon sequestration.

Every time: Move it or lose it (or have it start hurting).

In the real world: Adequate choline and betaine mean less visceral obesity, the worst kind possible to have.

Fascinating: How frontier history is linked to current day gender norms in America.

Question I’m Asking

How are you sleeping these days?

Recipe Corner

• Oven pulled pork.
• Halibut with coconut rice and citrus slaw. Many don’t realize how much magnesium halibut contains.

Time Capsule

One year ago (Apr 1 – Apr 7)

• Go to Bed! Surprising Effects of Sleep Deprivation—Know the cost.
• The Definitive Guide to Grains—All about them.

Comment of the Week

“I would say power is the most important attribute – the ability to make good use of the strength you have. It’s the middle ground between strength and endurance, and it feeds the training for both. Powerful movement is what separates elite athletes from ordinary competitors.“

-Power definitely leaves us as we age unless we do our best to hold on to it. We can still be strong but lose the ability to generate as much power with that strength..

The post New and Noteworthy: What I Read This Week—Edition 216 appeared first on Mark’s Daily Apple.

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Seven-time 212 Olympia champion James “Flex” Lewis hasn’t competed onstage since his final victory in 2018, but he waited until 2022 to announce his official retirement from the sport. While has no aspirations of competing again, the Welsh bodybuilder still looks the part, as he has documented on social media.

On Mar. 30, 2023, the 39-year-old father of two shared a physique update on Instagram and reported that he is weighing around 200 pounds. You can see how he looks in the post below, where he is performing a set of cable curls.

Lewis also revealed that he has lost over 60 pounds on the scale “naturally” since he called it a career, indicating he didn’t use performance enhancement drugs to achieve his recent results. He also clarified that he is now in the process of going through a personal transformation challenge. His stated goal is to add 10 to 15 pounds onto his frame, and he wants to be “healthy, athletic, and jacked.” He didn’t share a specific date or deadline for this new goal.

“I am about two weeks in, and things are starting to click,” said Lewis.

Lewis disclosed that he is doing cardio workouts seven days a week and training with weights two or three times weekly. He also revealed that he will document his progress and share updates along the way, asking his 2.2 million followers for input on what he should share during the process. Other details he shared in the post include a strict 4 a.m. wake-up, and four or five daily meals, with two of those meals composed of only protein and fats, no carbohydrates.

While he was an active competitor, Lewis was the most dominant non-heavyweight bodybuilder in the world during the 2010’s, remaining undefeated in competition for nearly his entire professional career. Alongside his longtime coach Neil Hill, he won the Olympia 212 title every year from 2012 to 2018 when he walked off the stage for the final time. Lewis also also won the inaugural Arnold Classic 212 title in 2014. He had announced intentions to compete in the Men’s Open Mr. Olympia contest in 2020 and 2021, but he never competed again.

Since his retirement, Lewis has focused on business ventures and family life. He currently resides in Las Vegas, NV and owns Dragon’s Lair Gym. He has also been active on both YouTube and with his podcast.

Featured Video: @flex_lewis on Instagram

The post Flex Lewis Shares Physique Update, Wants to Become “Healthy, Athletic, and Jacked” appeared first on Breaking Muscle.

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Dmitri Skosyrskii is the winner of the 2023 Siberian Power Show (SPS). In the Russian strongman competition, showcasing some of the sport’s finest in the Eastern hemisphere, Skosyrskii successfully repeated as the champion. He is now a dominant three-time winner of the competition (2019, 2022-2023) that has only occurred since the year 2019. The only other winner in the SPS’s history is Georgia’s Konstantine Janashia in 2021. The contest, which also featured separate bodybuilding and powerlifting competitors, took place on Apr. 2, 2023, in Krasnoyarsk, Russia, and featured 11 competitors.

The runner-up to the 2023 SPS was David Shamey. Per Strongman Archives, the athlete improved upon two previous fifth-place finishes in the 2021 and 2022 iterations of the SPS. Rounding out the podium was Peiman Maheripourehir. The strongman does not often compete in full contests, usually electing to focus on his deadlift proficiency and the annual World Deadlift Championships (WDC). Nonetheless, a podium result is undoubtedly a quality placing for the veteran competitor.

The 2023 SPS featured six events. They were as follows:

2023 Siberian Power Show Events

• Max Deadlift
• Frame Carry (408 kilograms/899.5 pounds for max distance)
• Loading Race (120, 150, 180 kilograms/264.5, 330.7, 396.8 pounds, for time)
• Hercules Hold
• Cyr Dumbbell (110, 130, 146 kilograms/242.5, 286.6, 321.8 pounds)
• Max Atlas Stone

To help build his victory, Skosyrskii won the Hercules Hold (40.97 seconds) and tied for first place with the Cyr Dumbbell (130 kilograms/286.6 pounds). The athlete did not finish in lower than fourth place in any of the events.

Here are the final standings from the 2023 Siberian Power Show:

2023 Siberian Power Show Results | Final Standings

• Dmitrii Skosyrskii (Russia) — 58 points
• David Shamey (Russia) — 48.5 points
• Peiman Maheripourehir (Iran) — 46 points
• Vladimir Bulgakov (Russia) — 38 points
• Reza Gheitasi (Iran) — 36.5 points
• Wesley Claborn (United States) — 31 points
• Aurélien Le Jeune (France) — 29.5 points
• Petr Bukhonov (Russia) — 28.5 points
• Ramil Ramazanov (Russia) — 26 points
• Valery Savin (Russia) — 25.5 points
• Alexander Kuzmin (Russia) — 12.5 points

Skosyrskii’s victory is another cherry on top of a recent successful run. Per Strongman Archives, the athlete has won four of nine career contest appearances dating back to March 2019. He has only failed to qualify for the podium on one occasion, with a fourth-place result at the 2022 Forca Bruta.

In the context of the overall strongman sphere, the SPS might not carry the same status as other international competitions featuring some of the world’s most powerful athletes. That said, officially marking a competition dynasty of success is something Skosyrskii can, and likely will, bask in before he moves onto his next competitive endeavor.

Featured image: @dmitrii_skosyrskii on Instagram

The post 2023 Siberian Power Show Results — Dmitrii Skosyrskii Becomes Three-Time Champion appeared first on Breaking Muscle.

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On Apr. 3, 2023, Chinedu Andrew Obiekea, aka “Andrew Jacked,” revealed in an Instagram post that he would compete at this summer’s 2023 Texas Pro. The bodybuilder is the contest’s defending champion in the Men’s Open division. The contest will feature eight separate competitive classes: the Open, 212, Women’s Physique, Figure, Classic Physique, Men’s Physique, Bikini, and Wellness. It will take place on Aug. 19, 2023, in Arlington, TX.

Jacked used his 2022 victory as a springboard to gain qualification into the 2022 Mr. Olympia contest. That performance was partly why a bodybuilding legend like four-time Arnold Classic (AC) champion Ken “Flex” Wheeler asserted Jacked was the next big thing. It appears Jacked will be using a similar path to live up to the hype in 2023.

With recent shifts to the 2023 Olympia qualification system — including the nixing of overall points standings from IFBB Pro League contests — anything less than a victory in Texas will force Jacked to find another avenue to qualify for the Olympia, set to take place Nov. 3-5. Not that this was a specific issue for Jacked in 2022, who was also triumphant in the 2022 Arnold Classic UK (ACUK). At the time of this article’s writing, it is unclear if Jacked will also feature in the 2023 edition of the ACUK.

As for Jacked’s recent exploits, he’s been keeping busy on stage.

After his Texas Pro and ACUK victories, Jacked would finish in eighth place at the 2022 Mr. Olympia. Such a result is nothing to sneeze at for a competitor in their debut at bodybuilding’s biggest competition. Jacked would follow that performance with a third-place finish at the 2023 AC. Only champion Samson Dauda and 2022 Olympia third-place finisher Nick Walker (AC runner-up) fared better.

In the aftermath of his AC performance, Jacked maintained that he “deserved” his result. He seemed to ultimately channel it as motivation for improved results all around in any contests he appears in during the year 2023. Plus, while a moral victory in the AC isn’t what Jacked was seeking, finishing ahead of other more established Men’s Open stars like two-time Mr. Olympia (2020, 2021) Mamdouh “Big Ramy” Elssbiay (fourth place) and two-time 212 Olympia champion (2020, 2022) Shaun Clarida (fifth place), and two-time AC winner (2018, 2020) William Bonac (seventh place) is something he can hang his hat on.

In an ideal world for Jacked, such a finish in the standings would be a teaser of the electricity he brings to competitive stages in the coming months.

There’s still a lot of work to do before Jacked establishes himself as a household name in the bodybuilding sphere. He’s assuredly already got the attention of his talented peers. Winning a major contest like the Olympia could be the next part of his career journey. Successfully defending his Texas Pro title might be the first step.

Featured image: @andrewjacked on Instagram

The post Andrew Jacked Announces Intentions to Defend Texas Pro Title, Qualify for 2023 Olympia appeared first on Breaking Muscle.

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On Apr. 4, 2023, Michal “Križo” Križánek shared an Instagram photo of himself guest posing and showing off his current physique at the 2023 Top De Colmar contest, which took place on Apr. 1, 2023. Križo wrote in his post that he had a monstrous body weight of 137 kilograms (302 pounds). The contest took place in Colmar, France.

Križo’s latest major physique reveal comes on the heels of a productive 2022 as a competitor. It might even help him to build momentum on some early success in the International Federation of Bodybuilding and Fitness (IFBB) Pro League. Križo took a measured approach that quickly evolved into a seamless transition from the IFBB Elite Pro League.

In the summer of 2022, Križo announced his intentions to establish himself as a bona fide Men’s Open athlete under the Pro League’s jurisdiction. The bodybuilder officially became part of the National Physique Committee (NPC) and later earned his Pro Card by winning the 2022 Amateur Olympia Italy in October.

Only a few weeks later, Križo scored his first International Federation of Bodybuilding and Fitness (IFBB) Pro League victory at the 2022 EVLS Prague Pro. That win would garner the competitor a spot in the 2022 Mr. Olympia, his debut at the prestigious contest. After a 12th-place finish, Križo is now assuredly coming for more.

After recent changes to the Olympia qualification system, Križo will have to win another IFBB Pro League contest to qualify for the 2023 Mr. Olympia in Orlando, FL. Only past winners and top-five finishers from the 2022 contest have automatic berths in this year’s competition. With the previous points-based system no longer in place, everyone else must earn their keep by winning a 2023 IFBB Pro League contest.

At the time of this article’s publication, Križo has not announced his upcoming competitive intentions.

Based on his Instagram posts, the athlete seems to be in the thick of his offseason training. His physique teasing and guest posing appear to merely be a preview of what might come when he does step onto a stage to compete again later this year.

In a sport like professional bodybuilding, dark horses can seemingly come out of nowhere at any given contest, let alone the flagship Olympia. At this moment in time, Križo would likely still be considered a dark horse. By the end of 2023, such a label might not do this massive competitor proper justice.

Featured image: @ifbb_pro_michalkrizokrizanek on Instagram

The post Michal Križo Reveals Lean Physique Over 300 Pounds in Guest Posing Appearance appeared first on Breaking Muscle.

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Former 212 Olympia champion (2021) Derek Lunsford switched to competing in the Men’s Open last year and barely missed a beat. The superstar bodybuilder took home a runner-up finish at the 2022 Olympia, putting himself on the precipice of immortality. In November 2023, during the latest iteration in Orlando, FL, Lunsford will try to finish the job. First, he took some training advice from an icon.

On Apr. 3, 2023, Lunsford posted a video to his YouTube channel where he works out with eight-time Mr. Olympia (1998-2005) Ronnie Coleman. The legend and Lunsford walk through a back and biceps workout together that could probably only be achieved by two bodybuilding superstars.

Before Lunsford and Coleman hit the gym, they spent much of a day together, doing things like getting breakfast at a diner and talking about the bodybuilding training process. Then, when it was time to get down to business, they wasted no time.

Here’s an overview of the back and biceps workout from Lunsford and Coleman. The routine took place at Coleman’s Signature Series gym. Note: The exact repetition and sets for each movement were undisclosed.

Deadlift

Lunsford and Coleman begin the session with a traditional deadlift. Given some of Coleman’s recent health issues, only Lunsford performed the movement, working in a few sets before the pair moved on.

Seated Cable Row

Lunsford and Coleman worked in some seated cable rows to center more on a horizontal training angle for the back muscles. The exercise is great for well-rounded back development if performed in a controlled fashion. Both Lunsford and Coleman powered through a few heavy sets while gradually increasing their weight.

Despite an apparent intensity, Coleman took the time to encourage Lunsford, perhaps giving him an appropriate description.

“Next up and coming Mr. Olympia is right here,” Coleman said of Lunsford as he worked out. “The future is here. You got the man in the house.”

Wide-Grip Lat Pulldown

To close out the back-focused portion of their session, Lunsford and Coleman implemented a wide-grip lat pulldown. A staple back movement in many training routines, the latissimus dorsi is under the microscope here. The duo performed a traditional lat pulldown with a wider grip before shifting to a few sets of a behind-the-neck variation.

Lunsford emphasized that contraction and technique were vital on the lat pulldown.

“Even though it looks like we’re swaying a little bit, you’ve really gotta make sure that you’re staying engaged with the muscle and keeping that constant tension,” Lunsford said.

Single-Arm Dumbbell Preacher Curl

Lunsford and Coleman isolated their muscles with preacher curls in the first part of their biceps workout. The nature of the movement restricts an athlete’s positioning, forcing improved work on the biceps. This makes preacher curls a great way to reinforce the biceps brachii muscles.

After warming up, Lunsford and Coleman pushed themselves through a few working sets as they prepped for the final segment of their day in the gym together.

Seated Dumbbell Hammer Curl

To differentiate from the preacher curls, Lunsford and Coleman closed with some sets of the hammer curl variation. Hammer curls work the long head of the biceps muscles and the brachialis near the forearm. With their back and biceps sufficiently trained, Lunsford and Coleman put a neat bow on their mutual session.

After getting the opportunity to pick the brain of a living Olympia legend, Lunsford was appropriately grateful. It’s not necessarily often a current star even gets a chance at this kind of meeting of the minds.

“What a day, man! That was a lot of fun,” Lunsford exclaimed. “It just felt like we all clicked right away. Just everybody here, and especially me and Ronnie [Coleman] hanging out and having a good time, man!”

Featured image: @dereklunsford_ on Instagram

The post Derek Lunsford and Ronnie Coleman Spend Quality Time Building Up Their Back and Biceps appeared first on Breaking Muscle.