BARN DOOR BARK - Needsize? BigHO? Beuhler?

[JKurz1]

BARN DOOR BACK - Needsize? BigHO? Beuhler?

How about posting your back routines? I use one routine for lat width and another for thickness.....just a matter of swiping pulldwns and chins, for deads and t-bars.....probably 20-23 sets in total..........like today, I did deads sunday with legs and my hammys are so fing sore....I wont dead today, so it'll be lat pulls, close grip lat pulls, dbell rows, str8 rows, hypers and pullovers.....you?

 

[from zero]

This (or simple variations in the reps/sets) has made my back explode:

Deadlifts 5x5 or 5x3
Barbell rows 2-3x8
Pullups 2-3x8

 

[JKurz1]

Like it.....K.I.S.S..............

KEEP IT SIMPLE STUPID!

I wish I could do deads today, hams are just to fing sore....however, my back gets thrashed doing heavy dbell rows and lighter, but STRICT str8 bar rows....I'd bet this is the most abused movement....str8 bar rows.....too many people go wayyyy to heavy.....rounded backs and full body jerk = no-no............

 

[bigdho]

I love training back so I think I go a little overboard but I belive that is why my back and traps are my best developed parts. Every back excersice is done with strict form.

Deadlifts 5x10,8,6,6,4@225,315,405,455,495

bentover rows 4x8 @ 275-315

straight bb rows 4x10@405 no jerking no shoulder movement all back

lat pulldowns 4x10@250

close grip reverse pulldowns superseted with pullovers 4x10 both at around 200lb

hammer isorow 4x8 @ 5 plats on each side not sure how much weight your actually pulling

I know its a lot of volume it took a while to work up to it but this is what I atribute my lat spread to. What I lack in genetics I make up for in synthetics,volume, and intensity.

 

[JKurz1]

NINE sets of deads???????? then another 24 sets? Yow....OT.....


I'll try today, minus the deads............just that would take me 1.5 hours.........

 

[wnt2bBeast]

NINE sets of deads???????? then another 24 sets? Yow....OT.....


I'll try today, minus the deads............just that would take me 1.5 hours.........

you talking about the ho's (lol) routine? i think the resp correspond to the weight on the right side lol 225x10 315x8 etc... whats the difference between bent over rows and straight bb rows??

 

[JKurz1]

Huh????????

 

[wnt2bBeast]

Huh????????

who does 9 sets of deads plus another 24 sets???

 

[JKurz1]

I love training back so I think I go a little overboard but I belive that is why my back and traps are my best developed parts. Every back excersice is done with strict form.

Deadlifts 5x10,8,6,6,4@225,315,405,455,495

bentover rows 4x8 @ 275-315

straight bb rows 4x10@405 no jerking no shoulder movement all back

lat pulldowns 4x10@250

close grip reverse pulldowns superseted with pullovers 4x10 both at around 200lb

hammer isorow 4x8 @ 5 plats on each side not sure how much weight your actually pulling

I know its a lot of volume it took a while to work up to it but this is what I atribute my lat spread to. What I lack in genetics I make up for in synthetics,volume, and intensity.

 

[bigdho]

you talking about the ho's (lol) routine? i think the resp correspond to the weight on the right side lol 225x10 315x8 etc... whats the difference between bent over rows and straight bb rows??

I seem to hit more of the middle part of my back on bent over rows and I can really flex and squeeze at the top of the rep. I dont go real heavy on the bentover row so it is more of a consentrated movement.

The diferance is on bentover rows you say in a bent over fixed position and bring the bar up to your chest.It hits a diferant part of your back though you also work your lower back since you are bent over. I use that movement as a bridge into the rest of my back workout and to catch my breath from deads.

I can get this workout done in about 1 hour and 20 min or so. Its not as bad as it looks.

 

[JKurz1]

so whats a bb row? and is that 9 sets of deads or not????????

 

[bigdho]

so whats a bb row? and is that 9 sets of deads or not????????

I dont consider a bb row a deadlift but it dose hit some of the same muscles.
Have you seen Colemans video "The Unbeliveable"? He dose a bentover row after deads also. Its hard to explain I wish I could find a website that could demonstrate it. Ill try to find one and post it

 

[JKurz1]

so, its a sloppy bent row?

 

[bigdho]

Ya basicly, here is a link http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html

I dont do as much movement in my lower back as shown here but you get the idea

 

[JKurz1]

thats a str8 bar row wiith a little sloppy form...same movement.........

 

[bigdho]

Ya you could say that. And what I call a straight bb row in the routine is a bb row with one side in the corner and the other has weight with a DD handle. Just in case Im unclear on that one. Sorry about the confusion.

 

[JKurz1]

Ya you could say that. And what I call a straight bb row in the routine is a bb row with one side in the corner and the other has weight with a DD handle. Just in case Im unclear on that one. Sorry about the confusion.

GEEZUS BIGHO!!!!!!! It's a T-Bar row..............lol............why didn't you say so.........lol...........Now, that's definately too much shit.............you could 3/4ths of that routine and get the same results, if not more........no ?.......

 

[wnt2bBeast]

Ya you could say that. And what I call a straight bb row in the routine is a bb row with one side in the corner and the other has weight with a DD handle. Just in case Im unclear on that one. Sorry about the confusion.

Thanks bro..Appreciate the feedback..good threads jkurz and thnx for those that post their routines!!!!!

 

[JKurz1]

Yes, we need some more routines!!!!!!!!!!!

 

[bigdho]

GEEZUS BIGHO!!!!!!! It's a T-Bar row..............lol............why didn't you say so.........lol...........Now, that's definately too much shit.............you could 3/4ths of that routine and get the same results, if not more........no ?.......

I dont call it a t bar row becauseI have the t bar row machine at the gym so I have to call one of them a diferant name....but that is beside the point. I could see why you would think that but there a few other things that factor in that make it make sence. One being that I am juiced to the gills. Another being that it has taken me about 3 years to work up to that.Sometimes I dont do all of my routine and or slack on reps but that is the guideline I follow.Most of the time I do it all ,I try to go on how I feel.All my workouts are like this, hi volume hi intensity,That is what works for me.

 

[wnt2bBeast]

Yes, we need some more routines!!!!!!!!!!!

Heres mine:
Deads 225x10 315x5-7 365x3-5 405x2-4
BB Row 185x10 205x8 225x6-8 225x6-8
Lat pulls (widegrip) 180x10-12 195x10 195x8-10 210x6-8
D-bell rows 105x10 115x10 130x8 130x6
occasionally (every other w/o) ill do some wide grip seated cable rows making sure to really squeeze the shoulder blades together and hold the contraction for a solid 1-2 secs..since im usually pretty dead here the weight is almost unimportant but i try to shoot for 15 reps..Also i change up some of the ecercises maybe t-bar rows instead of a BB..Also Traps are worked in most times with my back as well..

 

[JKurz1]

anyone else?

 

[TheOak84]

thats a str8 bar row wiith a little sloppy form...same movement.........

you call that a SLOPPY MOVEMENT... wow.

 

[JKurz1]

you call that a SLOPPY MOVEMENT... wow.

not as sloppy as your typing (get a new keyboard), but it def. isn't strict.......

 

[TheOak84]

i dont think its too much for bigdho. i think the bigger the muscle the more work it needs.

THE same think with eating.. youd feed a rabbit a salad cuz itS small, but you wouldnt feed a lion a salad, unless it was right before the zebra

 

[JKurz1]

Bro. you analogy needs work.......plain and simple............lifting heavy does not mean you need to be sloppy..........cmon..........is that your excuse? Fuck, anyone can a bunch of weight on the bar a move it no matter what it takes............just look at the idiots curling 135 in your gym...........are they doing back or bis?

 

[from zero]

Bro. you analogy needs work.......plain and simple............lifting heavy does not mean you need to be sloppy..........cmon..........is that your excuse? Fuck, anyone can a bunch of weight on the bar a move it no matter what it takes............just look at the idiots curling 135 in your gym...........are they doing back or bis?

I agree with you and I prefer to be as strict as I can ... but you can grow while being sloppy. Look at a lot of the pros. The swing and shit all over the place ...

But to the normal lifter, that's probably very dangerous, and thus I would not recommend it.

 

[TheOak84]

Bro. you analogy needs work.......plain and simple............lifting heavy does not mean you need to be sloppy..........cmon..........is that your excuse? Fuck, anyone can a bunch of weight on the bar a move it no matter what it takes............just look at the idiots curling 135 in your gym...........are they doing back or bis?

there is such a thing as cheat curls... maybe you didnt know that

 

[TheOak84]

Fuck, anyone can a bunch of weight on the bar a move it no matter what it takesQUOTE]

cheating to get a few more reps, and sloppy form, is two different things. you dont even know how i train. anyway, i was just saying, the bb row on that link was perfectly fine. at least he was 90 degrees. ive seen guys have 315 on the bar and bend over about an inch or two... thats shitty form

 

[WalkingBeast]

I beleive cheating and somewhat sloppy form has its place. Ill incorporate some cheating movements in my routines at times, even to get out the last few reps of a curl or similiar exercise. Deadlifts and bench, I dont even know how to cheat on. I cant even arch properly. Heres a sample back routine from my journal:

Chin-ups: (Done at different parts of the routine)

23 (wide grip, over handed)
21 (wide grip, over handed)
14 (under handed close-grip)

Partial Deadlifts: (Lowest setting on power rack)

135x15
225x8
315x2
405x1
500x1
520x1
540x1
550x1
570 (fail)

Partial Beast Lifts: (a deadlift with the bar behind the legs, lowest setting on power rack)

570x1
585x1
635x1
700 (Fail,one side higher then the other, strap failed on one side)

Dumbell Rows:

150x15
150x15

Lat Pulldowns:

165x15
180x15
195x12
225x8
215x10

Hyper Extentions:

BWx15
BWx15
15
15
45x12
90x10
90x10 (2 45lb plates at arm's length)


Thats 30 sets total. All my back workouts are over 4 hours and can often exceed 6 hours since I take long rests,and make a day out of it. Sometimes Ill do barbell and dumbell rows on the same day. This routine has worked real well for me. Mostly at increasing my deadlifts. Hope that helps

 

[Texas Ranger]

I dont call it a t bar row becauseI have the t bar row machine at the gym so I have to call one of them a diferant name....but that is beside the point. I could see why you would think that but there a few other things that factor in that make it make sence. One being that I am juiced to the gills. Another being that it has taken me about 3 years to work up to that.Sometimes I dont do all of my routine and or slack on reps but that is the guideline I follow.Most of the time I do it all ,I try to go on how I feel.All my workouts are like this, hi volume hi intensity,That is what works for me.

BIGDHO, when you do the T Bar Rows with the olympic bar & DD handle does the bar stay in place while being in the corner??

 

[big4life]

My back routine is like this right now.

deads- 4x6-8
T-bar row- 4x6-8
db row- 4x6-8
wide grip lat pulldown- 4x8
seated cable row- 2x8

*No pullups due to my past shoulder injuries*

As for cheating or strict form, I always try to use strict form. It works for me, but I also understand how cheating can work for others.

 

[JKurz1]

Last night.........

Deads 12, 10, 8, 6, 3
Str8 bar rows 12, 10, 8, 6
Dbell row 10, 8, 10
pullovers x 3
lat pull (reverse) x 4
hypers x 3
light shrugs x 3

off to delts today babeeeeeeeeeeee

 

[bigdho]

BIGDHO, when you do the T Bar Rows with the olympic bar & DD handle does the bar stay in place while being in the corner??

I put a 100lb weight on the end of the bar and when you pick up the bb kinda pull back at the same time as you are going up and it will stay.

 

[BOOEY]

I cheat sometimes to get those last 1 or 2 reps out. Makes a world of difference

Also, what's a DD handle, I'm new to this type of exercise and would like to do it immediately! lol

 

[JKurz1]

I cheat sometimes to get those last 1 or 2 reps out. Makes a world of difference

Also, what's a DD handle, I'm new to this type of exercise and would like to do it immediately! lol

you know that chick with the big rack who is on the treadmill everyday? THAT'S THE DD HANDLE BRO!!!!!!!!!!!!!!

 

[Tweakle]

Usually something like this

Deads 3 sets of 5
weighted towel chins 2 x 6-8
db rows 2-3 x 6-8
Maybe a set of db pullovers to finish but usually not.

 

[JKurz1]

Guess what day it is in the gym..........yup............

T-Bar Rows 2 warm ups, 4 sets, 1 burnout
Str8 bar rows 8-10 x 4
Dbell rows - STRICT FORM, LIGHTER WEIGHT, FEEL THE LATS....NO EGO TRIP! 3 x 10
Lat Pull to back - x 3
One arm seated row x 2
Hypers x 3
V-Handle pulldown x 2
Pullovers x 3

Maybe some light trap work, but more on Delt Day.....

 

[JKurz1]

/

 

[WalkingBeast]

Heres what I did yesterday, best back workout in a while. Hit 2 PR's on both major lifts too:

From the Exerpt in my journal:

5-11-04 Tuesday Back,Deadlifts and Abs

Today was my best back workout in a long time. I broke 2 PR's on both major deadlifts. The partial beast lift and partial deadlift. I got 575 on the partial deadlift from the rack. It was one of my longest lifts ever, but I made it lockout. Screamed my throat raw today. haha I also pulled 730 off the lowest setting on the rack, with the bar behind the legs, a beast lift. I lifted for over six hours I estimate and hit 39 sets, 33 of them for back alone. I had done about 15 sets of T-bar rows and chins before even starting the deadlifting. So not even fresh. I plan to hit 585 on the partial deads very soon and over 750 on the partial beast lifts as well. Felt very weak today, but I got pissed and drove thru the light headedness. The new "Speed Stack" without ephedrine is garbage, just makes me lightheaded.ThanX for the support! Heres the routine:

(6 or more hours) (192lbs on water only)

T-Bar Rows with Barbell:

35x20 (35lb plate on end of barbell)
70x15 (2 35's)
105x15
140x15
175x15 (5 35's)
210x6 (came loose from wall)
210x6
235x4 (6 35's and a 25)
210x7
175x15

Wide Grip Chin-ups:

15

Close Grip Chin-ups:

15 (underhanded) (chin-ups done at different parts of routine)

T-Bar Rows with barbell (again):

160x15
180x15
205x10 (4 45's and a 25lb plate)

Partial Deadlift: (lowest setting on power rack)

135x15
225x12
315x1
405x1
500x1
530x1
555x1
575x1 (Another 5lb PR)
585 (fail)

Clean and Jerk:

135x7 (first time trying the lift, fucking around)

Dumbell Curls:

65'sx6
55'sx5 (just having a little fun between sets)

Partial Beast Lifts: (a deadlift with the bar behind the legs, done off lowest setting on power rack)

585x1
635x1
675x1
700x1
730x1 (5lb PR, I almost got it a while ago, but the other side came loose)\
735 (fail)

Lat Pulldowns:

165x15
180x15

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

TRAIN OR FUCKIN DIE!!!!!!!!!

 

[Texas Ranger]

Heres what I did yesterday, best back workout in a while. Hit 2 PR's on both major lifts too:

From the Exerpt in my journal:

5-11-04 Tuesday Back,Deadlifts and Abs

Today was my best back workout in a long time. I broke 2 PR's on both major deadlifts. The partial beast lift and partial deadlift. I got 575 on the partial deadlift from the rack. It was one of my longest lifts ever, but I made it lockout. Screamed my throat raw today. haha I also pulled 730 off the lowest setting on the rack, with the bar behind the legs, a beast lift. I lifted for over six hours I estimate and hit 39 sets, 33 of them for back alone. I had done about 15 sets of T-bar rows and chins before even starting the deadlifting. So not even fresh. I plan to hit 585 on the partial deads very soon and over 750 on the partial beast lifts as well. Felt very weak today, but I got pissed and drove thru the light headedness. The new "Speed Stack" without ephedrine is garbage, just makes me lightheaded.ThanX for the support! Heres the routine:

(6 or more hours) (192lbs on water only)

T-Bar Rows with Barbell:

35x20 (35lb plate on end of barbell)
70x15 (2 35's)
105x15
140x15
175x15 (5 35's)
210x6 (came loose from wall)
210x6
235x4 (6 35's and a 25)
210x7
175x15

Wide Grip Chin-ups:

15

Close Grip Chin-ups:

15 (underhanded) (chin-ups done at different parts of routine)

T-Bar Rows with barbell (again):

160x15
180x15
205x10 (4 45's and a 25lb plate)

Partial Deadlift: (lowest setting on power rack)

135x15
225x12
315x1
405x1
500x1
530x1
555x1
575x1 (Another 5lb PR)
585 (fail)

Clean and Jerk:

135x7 (first time trying the lift, fucking around)

Dumbell Curls:

65'sx6
55'sx5 (just having a little fun between sets)

Partial Beast Lifts: (a deadlift with the bar behind the legs, done off lowest setting on power rack)

585x1
635x1
675x1
700x1
730x1 (5lb PR, I almost got it a while ago, but the other side came loose)\
735 (fail)

Lat Pulldowns:

165x15
180x15

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

TRAIN OR FUCKIN DIE!!!!!!!!!

WB, man you are a f**kin' BEAST(I mean that in positive way, of course)!! DAAAAM!!! How long does your routine last?

 

[WalkingBeast]

WB, man you are a f**kin' BEAST(I mean that in positive way, of course)!! DAAAAM!!! How long does your routine last?

ThanX for the encouragement brother!! This routine was over 6 hours, but it varies. Sometimes its even longer, other times Im out in 4-5 hours depending on the situation or how I pace myself. My back sessions are usually a minimum of 5 hours though, on average. Chest days are also pretty long and usually last over 4 hours. They were 7 hours not too long ago. From 12am to 7am was often the routine. LOTS of rest inbetween heavy sets though. Really its just a vent for me, and I dont leave the gym until I feel thouroughly torn up. And it takes alot of abuse for me to feel this way. Even after all this, my traps are pretty sore, lower back pretty sore, but lats and mid back dont feel too sore at all. This leads me to believe that the next session can be more brutal then this one. Ill just have to find ways to make that a reality! I also dont want to get reinjured, but obviously the adrenaline and the moment blinds me to that. My back is very difficult to get sore, and soreness is an indicator of growth in my mind. Tommorrow is chest and should be over 4 hours easy, Ill post that up in my journal as usual. You can see alot of my routines and times listed in the first pages of my journal. ThanX again!!!

 

[Lord_Suston]

A got a few things that might help:
Flip a 600lbs tire, Load a few atlas stones, Powerclean, Conan's wheel, Farmer pickups

Or

Deadlift 5x4
Platform deads 2x8
Cable Rows 3x8
CG pulldowns (supinated grip) 3x10

Current routine for right now

 

[Destroyer1986*]

Needsize can you please post your back routine, Thanx.

 

[JKurz1]

or cwick?

 

[cwick0]

my back routine jkurz1?

Sorry, ive been away from the computer for several days.

 

[cwick0]

Sorry, guys i just read the previous posts and realized what the hell everyone is talking about.

My back routine:

pull-ups: 3 sets (as many as i can do) usually 8, 6, 6
deads: 10 x 135 (bad knees, wont go extremely heavy)
10 x 225
10 x 275
10 x 315
barbell rows (NOT t-bar, sorry bigho): one week is close grip, the next is wide grip
135 x 10
185 x 10
225 x 10
lat pull downs:
120 x 10
140 x 10
160 x 10
180 x 10

Very simple and quick. Sorry i couldnt add anymore, but this is by far my weakest point.

 

[JKurz1]

yeah cwick...will you post it?

 

[SAGAT]

umm..didn't he just do that

 

[JKurz1]

TIming delay.....my fault...............high rep deads eh?

 

[cwick0]

Yeah. It is all because i wont let myself go past 315 on deads or squats. I have horrible knees, so i dont like to grind them too much. I figure 315 for sets of 10 is still pushing it. Plus i love sets of 10. The only time i dont do sets of 10 is if im going heavy, which i usually do sets of 6 then.

 

[JKurz1]

ok, so what do you think is more benefitial....6 sets of 5 (30 reps) or 3 sets of 10, (30 reps), same? indiffierent?

 

[cwick0]

I prefer 3 sets of 10.

However, it all depends on what you are doing.

I almost always hit 3 sets of 10, however, i do tend to mess with things a little. Sometimes i hit 3 sets of 10 at the same weight, while other times i just hit 3 sets of 10 reps increasing the weight each time. NOTE: I have gotten my most growth, size gains, and strength gains from doing the 3 sets of 10 at the same weight.

Prime example: shoulders...did them yesterday.
Yesterday i was suppose to do 3 sets of 10 reps at 225 on military (behind the head, actually top of crown). I ended up doing: 1 set for 10 reps, 2nd set for 12 reps, and the third set for 20 reps.
However, lately i have been doing 135 for 10 reps, 185 for 10 reps, 225 for 10 reps, and then going to failure at 275, usually 7 or 8 reps.

 

[cwick0]

I have only been doing the sets of 10 thing since ive been in pittsburgh, almost 2 years now. I got lucky and picked it up from another big boy in the gym here at school.
When i was in undergrad i spent a lot of time going heavy doing sets of 3 reps as high as i could go. I usually got stronger, but eventually everything became stagnant. Now when i go heavy it is 6 reps for every set until i can no longer do 6 reps.

 

[JKurz1]

It's that day again!

 

[cwick0]

i beat you to the punch...did back on sunday do to the holiday. I wasnt out of bed for more than a half an hour and was doing deads. I was quite suprised that they actually helped me wake up. However, i have neglected deads for a couple of weaks so i was a puss and only went to 275 for 10 reps.
Did chest yesterday and now legs today...damn.

 

[JKurz1]

i beat you to the punch...did back on sunday do to the holiday. I wasnt out of bed for more than a half an hour and was doing deads. I was quite suprised that they actually helped me wake up. However, i have neglected deads for a couple of weaks so i was a puss and only went to 275 for 10 reps.
Did chest yesterday and now legs today...damn.

Beatchhh! I wish I would have done them this weekend...........not doing deads today...........I switch them up everyy other week.......did str8 leg deads with Hams on Sunday............trying to figure what t thross in the mix....

Maybe:

T-BAR ROWS
STR8 BAR ROWS
DBELL ROW
HYPERS
LAT PULL
PULLOVERS
GOOD AMS?

 

[cwick0]

1. pullups (warm up, usually 3 sets of as many as i can get)
2. tbar rows
3. barbell rows-wide, palms facing or close, palms away?
4. lat pulls
5. hypers
ENOUGH, lol

 

[JKurz1]

1. pullups (warm up, usually 3 sets of as many as i can get)
2. tbar rows
3. barbell rows-wide, palms facing or close, palms away?
4. lat pulls
5. hypers
ENOUGH, lol

I like it chief, except I love the feel and results from dbell rows..........this routine uses dbell rows as the core (4 sets), while my other one centers are deads.........also, my rotator has been causing me fits for the past 6 months......only thing(s) it's preventing me from doing are flat barbell bench and chins..............

 

[cwick0]

sounds perfectly fine then. keep up the hard work. i have a question for...ill send you a pm.