5x5'ers got a quick ? for ya.

[AWILD]

For lower/mid back, what do you do? I have been doing a deadlift, going to move that to a rack deadlift. Was also thinking GM's but I think that would put too much strain on the lower back for a 5x5. Open to suggestions.

 

[from zero]

You don't need to separate lower/upper back bro.

Do something like ...

5x5 Deads
2x8 Barbell rows
2x8 Chins

and you'll be set.

 

[FatRat]

You don't need to separate lower/upper back bro.

Do something like ...

5x5 Deads
2x8 Barbell rows
2x8 Chins

and you'll be set.

That loks good to me. 5x5 is plenty for your lower back. In fact, if you are also Sqauting on Legs day you might even find it too much on the lower back!

 

[AWILD]

The only reason I seperate lower and upper back is because when I think upper back I also think shoulder: hence they are on the same day. My days look like this:

Chest/lower back
Upper back/shoulders
Bi's/Tri's
Legs

As it is, my upper/shoulder workout is pretty long. My 5x5 is on Military Press plus I do 2 more shoulder workouts along with about 6sets of shrugs. After all that I really don't think I can manage another 5x5 set, let alone a DEADlift. I was however, thinking about putting Deads on the legs day.

 

[Lord_Suston]

well it depends if you are lower back heavy or not, but I usually don't do heavy deads in the same week as heavy squats cause it just wore me down.

5x5 weighted chins
2x8Barbell rows
3x6 Deads
3x4 Cleans

 

[AWILD]

This is what I have decided to do for my back listed in order of how I would do them

Day 1 -

5x5 Military Press
2x8 Front or Side Raise
2x8 Rear Raise or Upright Row
2x8 Seated or bent row or racked deadlifts
2x8 Pulldowns or Weighted Chins
3x10 Shrugs

Day 2 with at least 3 days rest from above workout (with an arms day between the two)

5x5 Squats/Leg Press (damn groin)
3x8 Leg Extensions
3x15 Calf Raises
5x5 Deadlifts
2x8 GM's or Back Extensions

Let me know what you think

 

[Lord_Suston]

I personally don't like it, but it may work for you. I don't like to dead heavy after squats, and I like fast back work like powercleans

 

[Griz1]

by lower/mid back I assume you mean your lower traps????

There are some excersises to isolate that area specifically but unless you have back problems like I do and have to do "work-around" solutions, I'd stick to more compound back movements like most of the guys on this board do. Even if your lower traps are under-developed, by doing compound excerises with proper form, they should catch up as far as development goes.