Fresh off making history as the first two-division Mr. Olympia champion, Derek Lunsford took his post-victory grind to the Bev Francis Powerhouse Gym in Syosset, NY—famously known as the “East Coast Mecca” of bodybuilding. This iconic 30,000-square-foot facility has hosted legends like Jay Cutler and Ronnie Coleman, and Lunsford was there to pay homage while attacking an intense back workout.
In a video posted Nov. 16, 2023, Lunsford shared highlights from his session, offering insight into the training approach of a newly crowned Olympia champion.
🔹 Lat Pulldown Variations
Lunsford opened his session with three lat pulldown variations to hit his lats from multiple angles:
- Close-Grip Cable Lat Pulldown: Leaning back slightly, he maximized lat stretch on the way up before squeezing at the bottom.
- Wide-Grip Plate-Loaded Pulldown: Warmed up with 45 lbs per side, then doubled the weight for his second set, finishing with 115 lbs per side for controlled, deliberate reps.
- Neutral-Grip Lat Pulldown: Switched grips for a different stimulus, executing three sets to fatigue his lats without overloading his wrists.
These variations ensured a full lat activation while setting the stage for rowing movements.
🔹 Row-Based Movements
Next, Lunsford focused on his posterior chain using a mix of chest-supported and free-row movements:
- Chest-Supported Incline Row: Adjusted grip width between sets to target different back angles, emphasizing rhomboids, rear delts, and lats.
- T-Bar Row: Added core engagement while driving elbows back and squeezing at the top. Lunsford kept the reps lighter post-competition to focus on stretch, contraction, and mind-muscle connection.
- Chest-Supported Seated Row: Used a vertical orientation for upper-lat emphasis, working with 45 lbs per side.
- Cable Seated Row: Trained unilaterally with independent handles for peak contraction in the scapular region.
- Low Row Machine: Wrapped up the session targeting lats, rhomboids, and trapezius with controlled time under tension.
🔹 Training Philosophy Post-Olympia
Lunsford explained why he opted for moderate weight with high control shortly after competing:
“Now is the time after a show that you don’t go too heavy. You focus on the squeeze, the stretch, and the contraction—getting that good mind-muscle connection in all reps and sets.”
He plans to ramp up the load in two to three months, ensuring both strength gains and muscular health.
🏋️ Mr. Olympia-Level Back Workout Summary
- Close-Grip Cable Lat Pulldown
- Wide-Grip Lat Pulldown Machine
- Neutral-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’s combination of humility, focus, and extreme professionalism shines through in this session. Even as a two-division Olympia champion, he continues to grind, refine, and push his physique to stay at the top of the Men’s Open division.
