Help me tear my back up!!!

**skelooth** · 07-21-2006, 03:17 AM

After today's back workout, I realized my back routine is stale like a cracker left out on the counter overnight.

My Typical routine is:

5x5 palm in chin ups
5x5 bent over barbell rows (overhand)
5x5 dumbell rows hammer grip
3x8 lat bar pull down
*followed by abs*

Today I did
Hammer grip pull ups
dumbell rows (like normal)
lat pull downs
underhand bent over barbell rows

DAMN IT I FORGOT TO DO UPRIGHT ROWS!!!!! I guess those are more for shoulders though.

Anyway.... would love suggestions on how to change this up some. Do NOT say deadlifts, they are elsewhere in my program

**Jayhawkk** · 07-21-2006, 03:25 AM

Rack pulls...Well they aren't deadlifts

Cable machine push downs

V-bar lat pulls

Stiff legged Good mornings

Not sure of the name but when you use the smith bar and get underneath it while pulling yourself up like a reverse push up.

**skelooth** · 07-21-2006, 03:37 AM

noo good mornings either

I'm keeping all of my hammy work on a seperate day.

I forgot about pushdowns/pull overs and the v bar attatchment

**Jayhawkk** · 07-21-2006, 03:44 AM

Drop sets on military press are smokers.

**Succio** · 07-21-2006, 04:01 AM

do u vary your lat pulldowns?

the two best ways are

wide overhand grip
close underhand grip

also, i dont know if you do but when you do these, pinch your shoulder blades together.

**builtbeast** · 07-21-2006, 04:07 AM

Yates rows, Pendlay rows, T-bar rows

**DarkFalcon** · 07-21-2006, 04:47 AM

A very underutilized but effective movement for lat development. Similar to this just with a wider grip on the long bar.
http://www.exrx.net/WeightExercises/...mPulldown.html

**Fitnfirm** · 07-21-2006, 05:15 AM

Barbell Rows
T-bar Rows
One arm DB rows
SLDL- all the way to floor

Shrugs
Seated Rows
Lat pulldown- wide grip- narrow grip-reverse grip

**A.FreeRadical** · 07-21-2006, 11:27 AM

Wide Grip Pulldowns behind the neck. (You must have good shoulders and use slow and steady form. No jerking the bar to get it down.)

I do deadlift on back day and sl deadlift on a 6" platform on leg day.

Don't forget shrugs. People think of these as a shoulder exercise, but traps make up a large part of the back.

*

**krzna** · 07-21-2006, 12:58 PM

wait for monday homez, u'll be bitchin how much ur back hurts

Ihateeveryone · 07-21-2006, 01:29 PM

My back routine is as follows:

Pull ups (to thirty reps, no matter how many sets)
Bent Over Rows/Yates Rows: 5 sets
Wide Grip Pulldowns: 5 sets
T-Bar Rows: 5 sets

Rep range should be anywhere from four to fifteen reps - I tend to focus on six for the rows, and eight or nine for the pulldowns.

Doesn't look like much - but trust me, this shit will tear you apart if done properly. I don't mean to brag, but my back is wide and f**king thick.

**DJSTARER** · 07-21-2006, 03:53 PM

My routine:

Corner row
Deadlift
Pulldowns

I would recommend corner rows for everyone.

Skel... it is okay to hit a bodypart more than once weekly. All that BBing crap about ur CNS is bunk (to an extent). Deadlifting in a very hack-like position will take a ton of stress off your hams. I reccomend deading twice per week: once stiff legged (hams, glutes and lower back) and in a "knees bent" front hack position. The hack position will hit ur quads a little more... but will pull a TON harder on ur lats and inner back. Your lower back will always get hit.

I'm telling you to train more like a PLer. We have the most developed backs.

**skelooth** · 07-21-2006, 04:00 PM

I agree about training like a PLer.... I honestly believe that's why Ronnie looks the way he does, because of his PLing background. I just have no idea how to train like a PLer lol.

**Trick D** · 07-21-2006, 05:08 PM

This is my back workout:
Lat pulldowns (wide grip and reverse grip)
Seated Cable Rows
Yates Rows
Straight Arm standing pulldowns (put a cable up to about chin height. Do a overhead grip with arms fully stretched and bring down.)

**builtbeast** · 07-21-2006, 05:45 PM

Quote:

Originally Posted by Ihateeveryone

My back routine is as follows:

Pull ups (to thirty reps, no matter how many sets)
Bent Over Rows/Yates Rows: 5 sets
Wide Grip Pulldowns: 5 sets
T-Bar Rows: 5 sets

Rep range should be anywhere from four to fifteen reps - I tend to focus on six for the rows, and eight or nine for the pulldowns.

Similar back routine to what I do. I tend to do more reps on T-bar rows than on yates/pendlay rows. Around 20 sets total.

Quote:

Doesn't look like much - but trust me, this shit will tear you apart if done properly.

Sure does.

**Peaked_18** · 07-21-2006, 07:23 PM

Wow that looks like shit...

5x5 on all those exercises in just a back workout? Do you take that to failure on all sets, 90%, 80%, etc?

I would personally keep it real basic. Working out twice a week with three days in between.

Deadlift 3 x 3 (90%)
Barbell Row 3 x 6
Pull-Up 3 x 8

Changing with variations if things start to slide.

**powerman2000** · 07-21-2006, 10:18 PM

Periodize

Periodize

Periodize

07-21-2006, 03:17 AM	#1
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,200 Recipes: 0 Rep Power: 158	Help me tear my back up!!! After today's back workout, I realized my back routine is stale like a cracker left out on the counter overnight. My Typical routine is: 5x5 palm in chin ups 5x5 bent over barbell rows (overhand) 5x5 dumbell rows hammer grip 3x8 lat bar pull down followed by abs Today I did Hammer grip pull ups dumbell rows (like normal) lat pull downs underhand bent over barbell rows DAMN IT I FORGOT TO DO UPRIGHT ROWS!!!!! I guess those are more for shoulders though. Anyway.... would love suggestions on how to change this up some. Do NOT say deadlifts, they are elsewhere in my program __________________ http://loseover100lbs.com/misc-f7.html

07-21-2006, 03:25 AM	#2
Jayhawkk Nutraplanet Rep Join Date: Jun 2006 Posts: 1,106 Recipes: 0 Rep Power: 44	Rack pulls...Well they aren't deadlifts Cable machine push downs V-bar lat pulls Stiff legged Good mornings Not sure of the name but when you use the smith bar and get underneath it while pulling yourself up like a reverse push up. __________________ Nutraplanet.com for all your supplement needs! ------------------------------ Hangin's too good for 'em! BURNIN'S too good for 'em! They should be ripped into itsy-bitsy little pieces and BURIED ALIVE!

07-21-2006, 03:37 AM	#3
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,200 Recipes: 0 Rep Power: 158	noo good mornings either I'm keeping all of my hammy work on a seperate day. I forgot about pushdowns/pull overs and the v bar attatchment __________________ http://loseover100lbs.com/misc-f7.html

07-21-2006, 03:44 AM	#4
Jayhawkk Nutraplanet Rep Join Date: Jun 2006 Posts: 1,106 Recipes: 0 Rep Power: 44	Drop sets on military press are smokers. __________________ Nutraplanet.com for all your supplement needs! ------------------------------ Hangin's too good for 'em! BURNIN'S too good for 'em! They should be ripped into itsy-bitsy little pieces and BURIED ALIVE!

07-21-2006, 04:07 AM	#6
builtbeast Großer Moderator Join Date: May 2005 Location: In a very red state Posts: 1,430 Recipes: 0 Rep Power: 94	Yates rows, Pendlay rows, T-bar rows __________________ http://www.youtube.com/watch?v=arjjb1u64Kc ********.com

07-21-2006, 04:01 AM	#5
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,942 Recipes: 0 Rep Power: 97	do u vary your lat pulldowns? the two best ways are wide overhand grip close underhand grip also, i dont know if you do but when you do these, pinch your shoulder blades together.

07-21-2006, 04:47 AM	#7
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	A very underutilized but effective movement for lat development. Similar to this just with a wider grip on the long bar. http://www.exrx.net/WeightExercises/...mPulldown.html

07-21-2006, 05:15 AM	#8
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,821 Recipes: 0 Rep Power: 47	Barbell Rows T-bar Rows One arm DB rows SLDL- all the way to floor Shrugs Seated Rows Lat pulldown- wide grip- narrow grip-reverse grip

07-21-2006, 11:27 AM	#9
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Wide Grip Pulldowns behind the neck. (You must have good shoulders and use slow and steady form. No jerking the bar to get it down.) I do deadlift on back day and sl deadlift on a 6" platform on leg day. Don't forget shrugs. People think of these as a shoulder exercise, but traps make up a large part of the back. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

07-21-2006, 12:58 PM	#10
krzna Dogg Crappin Join Date: Jun 2005 Location: Olangapo-Zambales,Philipines Posts: 1,598 Recipes: 0 Rep Power: 49	wait for monday homez, u'll be bitchin how much ur back hurts __________________ *DIET DEDICATION DP** www.surpassgenetics.com www.offshorebodybuilding.com www.thevipboard.com Team Beast Breeder colossus@beastbreeder.com

07-21-2006, 01:29 PM	#11
Ihateeveryone Pro Stature Join Date: Jul 2005 Location: The Castle of Blakkheim Posts: 752 Recipes: 0 Rep Power: 11	My back routine is as follows: Pull ups (to thirty reps, no matter how many sets) Bent Over Rows/Yates Rows: 5 sets Wide Grip Pulldowns: 5 sets T-Bar Rows: 5 sets Rep range should be anywhere from four to fifteen reps - I tend to focus on six for the rows, and eight or nine for the pulldowns. Doesn't look like much - but trust me, this shit will tear you apart if done properly. I don't mean to brag, but my back is wide and fking thick. __________________ Bullshit things: Hippies Astrology Rap music Nu metal Leg presses Communism Nitric Oxide Left wing politics Decaf coffee Fortune cookies Cutting Prudes Wine coolers Non materialism Fk marijuana - legalise steroids!! Bart: Ohhh, this place smells, and somethings dripping on me! Willie: The smell's manure, and the drippin's manure!

07-21-2006, 03:53 PM	#12
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,048 Recipes: 0 Rep Power: 114	My routine: Corner row Deadlift Pulldowns I would recommend corner rows for everyone. Skel... it is okay to hit a bodypart more than once weekly. All that BBing crap about ur CNS is bunk (to an extent). Deadlifting in a very hack-like position will take a ton of stress off your hams. I reccomend deading twice per week: once stiff legged (hams, glutes and lower back) and in a "knees bent" front hack position. The hack position will hit ur quads a little more... but will pull a TON harder on ur lats and inner back. Your lower back will always get hit. I'm telling you to train more like a PLer. We have the most developed backs. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

07-21-2006, 04:00 PM	#13
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,200 Recipes: 0 Rep Power: 158	I agree about training like a PLer.... I honestly believe that's why Ronnie looks the way he does, because of his PLing background. I just have no idea how to train like a PLer lol. __________________ http://loseover100lbs.com/misc-f7.html

07-21-2006, 07:23 PM	#16
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Wow that looks like shit... 5x5 on all those exercises in just a back workout? Do you take that to failure on all sets, 90%, 80%, etc? I would personally keep it real basic. Working out twice a week with three days in between. Deadlift 3 x 3 (90%) Barbell Row 3 x 6 Pull-Up 3 x 8 Changing with variations if things start to slide.

07-21-2006, 10:18 PM	#17
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,136 Recipes: 0 Rep Power: 200	Periodize Periodize Periodize __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247