Bodybuilder Terrence Ruffin is a two-time Arnold Classic Physique champion looking to make a run at the 2023 Classic Physique Olympia title on Nov. 2-5, 2023, in Orlando, FL. He’s training with last year’s fifth-place finisher in the division, Mike Sommerfeld, to accomplish this goal.
On Oct. 1, 2023, Ruffin published on his YouTube channel the back-day workout he and Sommerfeld performed in the lead-up to the 2023 Legion Sports Fest Pro. Check it out below
Brutal Back Day w/ Mike Sommerfield | Olympia Prep
Ruffin & Sommerfeld’s Back Workout
Below is a breakdown of the Classic Physique competitor’s workout:
[Related: Brett Wilkin Withdraws From the 2023 Mr. Olympia Contest]
Unilateral Lat Pulldown
The duo warmed up with unilateral lat pulldowns. Training single-arm movements allows for an evening out of muscle imbalances and enables them to apply a stricter mind-muscle connection to achieve peak contraction with each rep. Ruffin and Sommerfeld used neutral grips while driving their elbows past their midlines to train their lats in their fully shortened positions.
Chest-Supported Row & Machine Seated Row
Wide-grip chest-supported rows followed the lat pulldowns. A wide grip without support turns suggests that the load isn’t as heavy as they could lift when compared to a chest-supported variation, but they still appeared to lift north of 200 pounds.
https://www.instagram.com/p/CxvBHAurZP-/
Ruffin and Sommerfeld returned to unilateral work, isolating each side with a neutral-grip horizontal row. Ruffin drove his elbow into his torso, getting a good, intentional squeeze in his lats and biceps, slowing on the eccentrics.
Lat Pulldown
Ruffin and Sommerfeld maintained a high volume with each exercise — 100 or more total reps per movement each at over 150 pounds. Training with lesser weight but higher volume suggests an adjustment for training on fewer calories while cutting weight for the 2023 Olympia.
Preacher Curl
Sommerfeld broke off to prioritize hamstrings; Ruffin did the same for biceps. Ruffin continued training unilaterally for preacher curls. Ruffin performed each rep slowly, remaining mindful to avoid injury. He decreased the weight set over set without compromising form.
https://www.instagram.com/p/Cx0uykxLk3P/?img_index=2
[Related: Theo Leguerrier Wins 2023 Italian Olympus Pro Bodybuilding Show]
Final Weeks of Prep for Ruff Deisel
Ruffin isn’t making many significant changes within a month of the 2023 Olympia, aside from a more aggressive calorie cut to bring a more conditioned package than he had for his sixth-place finish at the 2022 Classic Physique Olympia.
While the total workload is less than what Ruffin would typically perform on more calories, he maintains proper form while lifting as heavy as possible without negatively impacting his recovery. To prevent overtraining, Ruffin focuses on sleep quality and managing muscle soreness.
If Ruffin’s sleep quality diminishes or if a particular muscle group feels sore, Ruffin scales calories and volume accordingly. Maintaining muscle during a deficit is a challenge, but Ruffin’s two recent pro wins at the 2023 Dubai Pro and 2023 Legions Sports Fest suggest that he will be in first-callout contention at the 2023 Olympia.
Featured image: @ruff_diesel on Instagram
