NTBFW Training Systems

Rollbacks, AKA Rolling Triceps Extensions or Rockin’ Rollers
with the 100s!… swipe to see how many reps I got!
From the same session, I also posted 485 x 6 bentover rows (third video)

Rollbacks
These are one of my favorite movements to develop strength and power for the triceps. They carry over well because they force the muscles to fire as a chain, and they carry over well to other movements, including building a big bench!
I often cue lifters to think of throwing the weight like a tomahawk. This may look like cheating or being sloppy, but the goal is to roll into a more lengthened ROM and develop the stretch reflex, capitalize on the hypertrophy benefits of that lengthened range, and learn to load up and use everything together in a coordinated chain.

Whether you want a monster bench, a killer jab or hammer fist, or just nice arms on the beach that can do something, these are a fun and valuable movement!

You can program them heavy for lower reps or for higher reps. As low as 5s and as high as 25s. Keep it simple and start with 3-4 sets of 8-12 reps and after a few months you can begin going heavier, or doing burnouts with them but 80-90% of the time you should still be in the 3-4 sets of 8-12 range for most lifters and athletes. The other 10-20% of the time you can push it one way or the other. Use these between biweekly and twice a week for best results!

Let me know below if you like this movement and drop a like of you found this helpful!

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strengthandconditioning

Swipe for more: 4 plates DOH axel bar, 400lb farmer’s, and I in the compound, next 3 slides are videos of the compound, a photo of the scale feeling beefy after a week home eating Mexican food (I’m back down to 285-290), Dave and I together the first time I met him at the but he had probably met 1000 people that day so this photo may be a surprise to him too haha.
The next two slides are the most essential cable attachments for your progress, and finally, a picture of Dave and I chatting on Table Talk!

2026 has been off to an exciting start with lots of adventures for the year on the books, the first of which was a trip down south, first to NC for family and friends there, and then to !!!

This was something I was more than excited for, as it was my first time seeing and training in the compound. Although I’m currently not geared up to sling around anything too crazy I had several excellent sessions, with a nice double overhand axel bar deadlift with 4 wheels and a good hold at the top, and my first time doing farmer’s marches with 400 again since the quads! It was awesome to train in the compound and meet/see the crew, both the one’s I’ve known online but never met in person, those I haven’t seen in a long time and those I met for the first time.

I had the honor to not only train there, but to sit down for a conversation with the one and only which was a blast!

Also, WOW at that compound. I had to include 3 separate videos of the gym p**n because I’ve been in a lot of cool gyms, but all I’ve got to say is, go order everything off their site now. It’s worth it.

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Total body day today!

Less than 6 months after bilateral quad tears and repairs, feeling pretty good for that! Full session below.

Warmup isn’t shown but it was tibs and seated calves for 2 x 30 before 4 rounds ascending of a kettlebell complex which was 10 reps each of
RDLs, gorilla rows, bottoms up seesaw overhead press (I did include the last round of bottoms up seesaw overhead press as the last video on this post)

Then monster walks and 4 way hip with band.

Then the primary work

A1: Leg extensions- 2 x 6s iso at 3 different positions then 3 x 10 leg extensions and into a bunch of flossing after (basically bodyweight leg extensions synchronized with cervical movement)
B1: Dip machine: 1 x 20 and 3 x 10 ascending to stack then 2 x rep max there. 37 on the first and 29 on the second for rep PRs both sets.
B2: Hamstring curl 5 x 10 then 1 x drop set
C1: Hammer strength lat pulldown 3 x 10 then 1 x drop set
D1: Hyperextensions 2 sets: 1 x 20 with 25lbs held to chest then drop set which was 1x20 with 25lbs behind head then 20 bodyweight
D2: Pullover machine 1 x 50 rest paused (failure, then 10s rest and continue, repeat to 50)
E1: pull Aparts 2 x 20

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Training from yesterday.
Single arm fat bar holds. Only 2 seconds yesterday as a primer for today. Worked up to 200lbs at a relatively low RPE. It was off center and I was able to just squeeze and straighten it out so I was happy about that.

In today’s warmup I performed ladder drills to begin relearning footwork, coordination and rhythm. Do you think the headband makes it look like I’m going faster? I think so, kind of like a racing stripe on a car.

Before the heavy stuff I also made sure my core was ready to roll with gorilla rows, and a few other movements.

And I was able to squat a lot lower this week. My quads still don’t like loading as much as they should, so I used some bands to help cue that, and although the movement is not perfect yet in terms of biomechanics or range, it felt a lot better.

Overall this session was another step in the right direction and this week marks a pivot to total body sessions.

Not shown were Jammer Presses and Split Stance, front foot elevated Kbox RDLs as other primary movements for yesterday and neck work/band marches at the end.

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✅The Other 22: Training Support Guide
✅Much much more!

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Did you train today?

Squat and Deadlift progress after bilateral quad tears: Tomorrow marks 14 weeks post op.
Range of motion is almost back and coming fast.
My legs went from 34 inches to 27 inches at their smallest—a full 7 inches per leg! They’re already back up a few inches!

The videos show how my squats and deadlifts have progressed from week 12 to 14.

I’ve been asked a lot about the hardest part of this experience. I’ve been asked what I think my biggest barrier will be. I’ve even been asked if I think I’ll ever squat again, much less squat heavy. 😂

To be honest. I don’t see any barriers. Just what needs to be done. Why waste time conceptualizing it or anything as a barrier? That’s a waste of energy and a weak way to frame it because it takes the ball out of your court. There’s simply what must universally be done. And then there’s what must be done on top of that given whatever set of circumstances you are met with. You add those two things together and that’s the recipe, and the cost of what you want. Simple.

Acceptance of the reality of your circumstances is necessary to have an accurate recipe for success, but circumstances are not the same as identity. Just because you have a certain set of circumstances doesn’t mean you let it define you.

Set your mind to something that means a lot to you, find out the recipe—and cost…and go for it! Sometimes you’ll have to taste what you’re cooking to see what the recipe needs next, and sometimes those additional ingredients come with additional cost. Sometimes you’ll get burned when you go for a taste. But pour your heart into it, and usually every taste will warm your heart like grandma’s soup.

I am immensely grateful for the amazing medical staff, the hospital for feeding me well, my wife and in-laws for taking care of me, and all of my friends on here and irl for the incredible support. I’ve been down before, and never doubted myself coming back. However, if I’m honest, you all have made this mentally the easiest BIG injury I’ve came back from. ❤️u all

Recent training dump. Things are going well, and on an upswing this spring. With the ice and snow on retreat the summer training season is one I have optimism about.

This past Sunday I enjoyed some fresh air on 56lb weight for height, taking advantage of the thick ice to catch my weight.
This was performed as a contrast following speed squats off a box vs a bunch of bands (which were setup quite weird to get them to load up fast and also just because I changed the setup to experiment and then was too far in time wise so I had to make it work. I have no clue how much band tension but enough to make me think about moving the weight.

Earlier in the week I’d performed a similar contrast, pairing seated box jumps with SSB one and a quarter squats.

I’m loving the new pieces and new layout

To round out this post, the final video is the deadlift complex I’ve been utilizing during this block.
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What’s your training focused on right now?

Sunday Squats and Deadlifts yesterday

On the menu was
DE SSB Squat Complexes (first and last set shown)
DE Sumo Deadlift (couple sets shown including 7 wheels for a speed tester)

Then it was onto glute kick backs superset with hack squats. Hack squats are unreasonably hard for me compared to what I can lift free weight so I expect big returns there.

Followed this up with leg curls and leg extensions as a superset to finish off the 🍗 and then cooled with work hyperextensions and calf raises.

Coaching, programs, FREE ARTICLES, apparel and more! Visit ntbfwtrainingsystems.org

Join Team NTBFW for a coaching experience designed to guide you, educate you and connect you with other like minded people!

✅ 5 Tiers of Coaching
✅ Over 30 Ebooks and Programs!
✅The Other 22: Training Support Guide
✅Much much more!