Train like That1LegMonster - Back Workout

Primeval Labs athlete KC Mitchell (@that1legmonster) is about as savage as they come. A wounded veteran, KC has endured stress and suffering few have experienced and even fewer have overcome.


Emerging from the strife is an individual who is bigger, stronger, and more resilient than the vast majority of people who have the “easy” life.


KC Mitchell is famous for his feats of strength, particularly his impressive deadlift.


As many of you know, the deadlift is a staple exercise of building of monster back, and it’s a core lift in all of KC’s programs. With that in mind, we’ve got an inside look at one of KC’s back workouts along with some training advice of what goes into building the body of a champion.


What It Takes to be That1LegMonster

As many of you know KC was wounded in the line of duty when an IED (improvised explosive device struck the vehicle he was commanding. As a result, KC suffered multiple injuries including:


  • 2nd & 3rd degree burns

  • Fractured lower back

  • Compartment Syndrome (right forearm)

  • Right ankle fracture

  • Right knee dislocation

  • Hearing loss (right ear)

  • Traumatic brain injury

  • Severe left leg trauma


It would take the better part of 3 years, including 40 surgeries, for KC to recover, but still he pressed on, and in January 2017, he stepped onto a USPA platform to compete in the 242 lb raw division of powerlifting.


In that meet, KC would squat 435 lbs, bench press 424 lbs, and deadlift 600 lbs!


Now, you may not have endured quite the strife that KC has, but that doesn’t mean you can’t train with the same tenacity that he does. And with that in mind, let’s take a look at some training advice from That1LegMonster.



That1LegMonster Training Advice

Take Time to Properly Warm Up

KC likes to warm up with a lot of band work and dynamic stretches to prime the muscles, joints, and connective tissue ahead of his heavy lifting. He also likes to use a foam roller to eliminate any mobility restrictions and improve blood flow to the muscles he’s about to work.


Beyond the general warm up, KC also likes to do several warm up sets to “grease the groove” on his deadlift before hitting his heavy working sets. Starting at 135# and working up over the course of three or four warm up sets primes your CNS and muscles for the heavy ass lifting that’s about to ensue, so that when it’s time to lift 500+ pounds of iron, you’re ready to go all out.


Here’s a look at KC’s warm up and working sets from a typical deadlift session[1]:


  • Warm Up Set #1 -- 135# for 10 reps

  • Warm Up Set #2 -- 225# for 10 reps

  • Warm Up Set #3 -- 315# for 5 reps

  • Working Set #1 -- 405# for 10-12 reps

  • Working Set #2 -- 450# for 8-10 reps

  • Working Set #3 -- 470# for 8-10 reps

  • Working Set #4 -- 495# for 7-10 reps

  • Drop Set #1 -- 405# for AMRAP


Video Record Your Deadlift


Get in the habit of recording yourself to see how your form is on the deadlift.


Chances are, as the weight increases, there will be minor a minor breakdown in your form. This not only limits how much weight you’ll be able to pull in the deadlift, but also increases your chances for missing a lift or, worse, injuring yourself.


Don’t Be Afraid to Experiment


Due to the injuries KC sustained, he’s had to adjust his lifting form over time. As such, he’s recommended that each of us need to find what our own ideal positioning, grip, etc. is on the big lifts. What works for KC, Ed Coan, or any Mark Bell may not work for you.


We’re all built differently, so don’t be afraid to adjust things a bit to make the lift more accomodating for your build -- so long as your lower back isn’t rounding, your knees aren’t caving in, or you’re not committing any other egregious violation of proper lifting.


Training Motivation from That1LegMonster


“Get yourself with the right people, put yourself around them, and go in the gym, kill that shit, and better yourself”

-- KC Mitchell


That1LegMonster Back Workout


This back workout hits all of the milestones that a monster back workout should. It starts with a foundation of heavy pulling with deadlifts, then moves onto the other bread and butter moves of all back workouts, including rows and pulldowns.


If you think you have what it takes to be as savage as KC Mitchell, then behold, the back workout of That1LegMonster!

Back Workout







See Above

2-3 min

Seated Wide Grip Cable Row (superset with next exercise)



0 sec

Wide Grip Lat Pulldown



90 sec

1-Arm Dumbbell Row



0 sec

Straight Arm Pulldown



90 sec

*Note: See description above for deadlift warm up and working set rep scheme


That1LegMonster Back Workout Stack

To get jacked for his workout and perform at his best, KC has a go-to stack that he uses ahead of all of his heavy deadlift workouts



After the heavy deadlifting is over, KC likes to chase the pump in his back workouts, as you no doubt witnessed from the use of higher reps and supersets in the back workout we listed above.


Primeval Labs has developed an arsenal of the best pump pre workout supplements on the market. Among those is Vasogorge, a capsule based pump pre workout that enhances blood flow, nutrient delivery, hydration, and most important of all, pumps.


Consume one serving (i.e. seven capsules) of vasogorge 20-30 minutes prior to training and get ready to experience some truly savage pumps.


Mega Pre


Primeval Labs revolutionized the pre workout supplement when it released Mega Pre. Touting a formidable combination of nitric oxide boosters, natural energy enhancers, and focus aids, Mega Pre showed the world that a pre workout doesn’t need stimulants to be effective.


When using Mega Pre, you may experience increased strength and power output, along with some mighty epic pumps, due to the cavalcade of nitric oxide boosters, vasodilators, and hydration elements included in every serving.


Mix one serving (i.e. two scoops) into you shaker with 10-12 oz of water and drink 20-30 minutes prior to training.





EAA Max is a staple supplement for KC during his workouts, one that he himself professes to go through “multiple” tubs a month.


EAA Max supplies all nine of the essential amino acids your muscles need for growth and repair. Each serving of EAA Max also includes valuable hydration elements including, sodium, potassium, and magnesium which help replenish those essential electrolytes lost through sweat.


Mix up 1-2 scoops in your shaker and sip during and after your workout.