Help with my back workout [Forum Archive]

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Help with my back workout

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Posted by: Premo55

So here's my back workout for my power/strength week:
6 sets of wide-grip pull-ups to failure
5 sets of chin-ups to failure
5 sets x 5 conventional deadlifts on 4 inch blocks
4 sets x 6 T-bar rows (neutral grip)
3 sets x 6 dumb-bell rows

What I want to ask is, how would it impact my workout if I placed deads before the pull-ups and chins? Also, any critique on this routine?

Peace.

Posted by: P-funk

placing the deads before the chins will fatigue your reardelts and arms so it may be harder to dot he chins, not to mention overal energy expenditure.

One think I would add to your program is some sort of roew in the transverse plane of motion and take out one of the other rows you have there (or maybe alternate them weekly). The WG pullups are a frontal plane motion and the other rows and the chins are more in the sagital plane. I would throw in something like a barbell row or wide grip t-bar row to work the transverse plane, get more scapular adduction, better activation of the romboids...etc.

Posted by: Premo55

Funk, barbell row= pronated, not supinated, right?

Peace.

Posted by: M.J.H.

Quote:

So here's my back workout for my power/strength week:
6 sets of wide-grip pull-ups to failure
5 sets of chin-ups to failure
5 sets x 5 conventional deadlifts on 4 inch blocks
4 sets x 6 T-bar rows (neutral grip)
3 sets x 6 dumb-bell rows

Wow, this is way too extreme in terms of volume if you ask me. I would cut the sets down some if I were you. 11 sets of pull-ups is just ridiculous. Then youre doing conventional deadlifts, which dont stress your lats. Conventional deadlifts will hit your lower back, hamstrings, glutes, and traps. T-bar and DB rows look good, just cut the volume down some.

Posted by: Mudge

I was getting close to 20 sets and I thought I was doing alot

Posted by: tjwes

Too much volume.How can your back ever recover from all those heavy compound movemets, at that number of sets? Just do chins,deads,and a rowing movement.4 sets a peice,and work your ass off!

Posted by: plouffe

Break up your pull-up routine like this to hit your back at more angles:

6 sets of wide-grip pull-ups to failure =

2 Wide-Grip
2 Medium-Grip
2 Close-Grip

* Seated Rows : A wider bar isolates your back/lats better IMO.

Posted by: P-funk

Quote:

Originally posted by Premo55
Funk, barbell row= pronated, not supinated, right?

Peace.

yes, pronated (palms down). Supinated is going to end up not allowing you to flare your elbows out because of the position the radius is in which will end up making it more in the sagital plane.

Posted by: Premo55

Thanks man. There's no body part I enjoy training more than my back. Well, legs too, I suppose.

Peace.

Posted by: P-funk

I hear ya....legs and back are my favorites (in that order of course.)

Posted by: Premo55

^^ Your v-cut taper is insane, man. Hope I get to that level in a few years!

Peace.

Posted by: P-funk

thanks.....lol, that picture is old....I was 150lbs in that pic.

I am 193lbs right now (hit 197lbs at my heaviest during my bulk). I am going to try and get some new pics this weeked as I start to get my precontest diet together.

Posted by: Premo55

^ I think those pictures would depress me.

Peace.

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