Back Attack w/o DEADS!

[JKurz1]

SInce so many agree that Deads are more of a leg movement (with back as a secondary group) I've decided to either nix them (except for leg day, or just do pulls from knee level............SO, how does this sound?

DBELL ROW - 1 warm, 3 sets 10,8,8
STRAIGHT ROWS (O/H GRIP) 4 SETS - 10,8,8,6
TBAR ISO ROW TO FINISH PUMP - 3 SETS PALMS UP, 3 SETS PALM DOWN

PULLOVERS - 3 X 10
WIDE GRIP LAT PULL TO REAR - 3 X 10,8,8
HYPERS X 3
LT. SHRUGS (SMITH) X 4


FACE PULLS? UNDERHAND GRIP PULLDOWN?

 

[wnt2bBeast]

I really think how you pull depends on weather or not you think deads are a leg move or not!! If you feel it more in your legs doing rack deads from just below the knee will eliminate most of the leg action, so i would really like to see you include those!! you do machine pullovers or d-bell? ive never done them but was wondering about them since i found the nautilus pullover tucked away in the corner never knew it was there lol..

 

[BOOEY]

Three rowing movements? Prolly better off focusing hardcore on 2 and alternating the one in every so often. Also, are those pull-ups or pull-downs?

 

[cwick0]

a lot of exercises for a typical back routine. i do four and out. save deads for sundays with leg presses and any necessary weak point training.

 

[cmdubs]

you do a lot of volume

 

[lavi]

you might wanna take out hypers since those are basically stiff leg deads

 

[JKurz1]

I really think how you pull depends on weather or not you think deads are a leg move or not!! If you feel it more in your legs doing rack deads from just below the knee will eliminate most of the leg action, so i would really like to see you include those!! you do machine pullovers or d-bell? ive never done them but was wondering about them since i found the nautilus pullover tucked away in the corner never knew it was there lol..

I included rack deads last week....forgot to post...lose it!

 

[Tactile]

Personally, I barely feel deadlifts in my legs when I do them. It's all lower back for me. Maybe it's a question of form. I know that Westside training calls for doing Good Morning's more so than deadlifts. They claim that it increases your deadlift, without actually doing deadlifts. Since I train alone at home I'm not too fond of the position that Good Morning's put me in, so I don't do them.

 

[BOOEY]

Personally, I barely feel deadlifts in my legs when I do them. It's all lower back for me.

Same here

 

[InTraining]

Are you doing all that work on the same day?

In a previous thread you talked about "width" and "thickness"(rowing type movements vs. vertical type pulling some will say) days and I tried that out..worked really well!!

Here is what my routine looked like

Rack Deads
BB Rows
Shrugs 2 sets clean grip 1 set wide grip(Only because I feel upper traps are a weak point for me, Otherwise I think rack deads hit them efficiently)
Row Machine(I used the cybex one)
1 arm cable row
Rear delt work(I did seated bent over laterals)

Tomorrow I will be doing

Weighted Pullups
Wide Grip Pullups
Close Grip Pulldowns
Nautilus Pullovers

Also might throw in some DB or BB for the width day

 

[mordy]

Since deads kill by back (lower back use = bad!) unless i have low weight, i do:

dumbell rows, horizontal and standing at an angle
pull downs under and overhand
seated rows on a machine(damn i about max them out though )

maybe i should add more.

 

[wnt2bBeast]

Since deads kill by back (lower back use = bad!) unless i have low weight,

Im confused youre supposed to feel it in your lower back and in other areas..do you have a bad back?

 

[mordy]

kinda. If i have any faults in my form, it can really tweak my lower back. skeletal support muscles.

 

[big4life]

I worked back tonight and here was my routine.

bb rows- 4x5
rack deads- 4x5
close grip pulldowns- 3x8
tbar rows- 4x5

I just started a new routine with heavy deads and heavy rack deads. I plan on rotating them every third back workout.

 

[wnt2bBeast]

I worked back tonight and here was my routine.

bb rows- 4x5
rack deads- 4x5
close grip pulldowns- 3x8
tbar rows- 4x5

I just started a new routine with heavy deads and heavy rack deads. I plan on rotating them every third back workout.

funny im doing almost the exact same thing today except deads first from the floor..everything else same, reps and exercises lol

 

[psychedout]

Here was yesterdays back workout (rear dealts and traps too). Mine is kinda similar to yours:

Warm up, then:

Weighted Chins 4 x 8, 6, 5, 5
Barbell Rows 4 x 12, 10, 10, 9
Lat pulldows 4 x 12, 10, 8, 12-8(<drop set)
Deadlifts 4 x 8, 6, 6, 3
Bent over lateral 4 x 12, 12, 10, 10
Machine Shrug 4 x 15, 15, 15, 15

I'm taking next week off deadlifts as my knees are taking a beating from the bar scrapping them. Ill go for 4-5 sets of hypers instead.

I'm not big on face pulls. It probly depends the person, but I just don't feel them in my rear delts like I do with bent over laterals, or reverse pec deck.