On October 7, former Mr. Olympia Dexter Jackson posted a video onto YouTube that gave bodybuilding fans a unique insight into what he did in preparation for the 2019 Olympia.
The video, titled “Last Back Workout Before the Olympia” shows Jackson along with a training partner and his trainer, Charles Glass, in Gold’s Gym Venice going through an upper back training session before he took to Las Vegas to compete and ultimately place 4th.
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Getting a lil pump before I guest posing at my show “NPC Dexter Jackson Chattanooga Classic” last night. Have to do a thousand curls just to get a pump with bands. Lol! #dex #dexter #dexterjackson #dexterjacksonclassic #dexterjacksonproductions #mro #mrolympia #mrolympia08 #blade #built #builtbyblade
The only comments made by Jackson himself are in the introduction of the video. The remainder of the video only covers the training itself.
Observations About the Workout
Even though Jackson’s calories are very much restricted at this point in his prep, he was still training heavy by most people’s standards. He didn’t appear to be training to complete failure but he was working harder by the end of every set. When he felt it was appropriate, he would still add weight for the next set.
Every exercise in the routine was a machine-based movement. It’s not uncommon for bodybuilders to avoid compound, free-weight movements as they get closer to their competitions. Jackson has relied more on machines in the last few years and he has credited this in the past for his longevity in the sport. He’s been a professional in the IFBB Pro League since 1999 and is the all-time wins leader as a professional with 29 victories.
There is an unnamed training partner in the video that provides occasional spots at different points in the training.
Jackson trains with each set to 10 reps which is common for him. It’s rare to see him go for any lower rep ranges. There is also no listed rest time that he takes between sets but he makes the most out of each rest period by taking in deep breaths.
Dexter Jackson’s Final Olympia 2019 Back Workout
- Wide Grip Lat Pulldown – 3 sets of 10 reps
- Low Grip Machine Seated Row – 4 sets of 10 reps
- High Grip Machine Row – 4 sets of 10 reps
- Individual Arm Lat Pulldown on Incline Bench – 4 sets of 10 reps
- Reverse Close Grip Lat Pulldown – 4 sets of 10 reps
Featured Image: Instagram/mrolympia08