building a back excusivley with pullups and deads

[babyfaced monster]

Ive been thinking of just incorporating deadlifts and variations of pullups to build my back. What do you think?


3 sets of deads
2 sets of sternum pullups
2 sets of subscapularis pullups (named after the muscle)
2 sets of cleans
2 sets of ass to floor good mornings

I figure the deads hit the whole back especially the middle
pullups for upper
cleans for traps
gm's for lower

yah?

 

[louden_swain]

I think it is better to incorporate rotation: Here is an example:

Workout 1:

1. Deadlifts - 5 x 5
2. Chins - 3 x failure
3. Cross Bench Breathing Pull-Overs - 2 x 10-15

Workout 2:

1. Barbell Rows - 3 x 5-8
2. Seated Pulley Rows - 3 x 8-12
3. Hyperextensions - 2 x 25

Workout 3:

1. Dumbbell Rows - 3 x 8-10
2. Wide Grip Pull-Downs - 3 x 8-12
3. Good Mornings - 3 x 3-5

 

[bignate73]

what is an ATF goodmorning????

 

[Atomic Punk]

what is an ATF goodmorning????

Ya, really. Ass to the floor? You're either a dwarf, or doing them wrong brother.

And what the hell kind of pulls are you doing??? Be a little less technical if you could. Like pulls to the front. Reverse grip pulls. Parallel grip pulls. Wide grip pulls to the front. That type of thing. I have no friggin clue what pulls you are talking about.

 

[louden_swain]

maybe he is referring to squat good mornings. . .this is a real deal exercise.

 

[Dave949]

maybe he is referring to squat good mornings. . .this is a real deal exercise.

Funny you mentioned that.....After reading your post I had a memory flash back. Many years ago I remember seeing this guy doing some very heavy squatting with like 500 + pounds but his form was freaking awful (or so I thought). I mentioned to another gym regular, that guy should lighten up on his workout weight his form sucks big time and the regluar said....Oh, he`s not squatting he is doing goodmornings !!!! Basically, he was doing a squat going down about parallel and when coming out of the hole, his hips would come up first then his upper body would follow like a good morning. Kinda looked like a half good morning half squat or a guy doing squats with doo doo form.
I don`t know if that is a correct move or not, cuz I just don`t know and that was the only time I remember seeing someone doing it that way. Maybe that is what the thread starter is referring to..........Unless "ass to the floor" goodmornings is a slang description along the lines of "balls to the wall "

 

[casualbb]

You need rows buddy.

 

[Texas Ranger]

Your routines look good, LS.

 

[coolcolj]

GMs only load the erectors staticly.

do back extensions and reverse hypers on a curved pad to work em dynamicly.

not saying they won't get bigger from em, but it's a bit like saying your quads will get big by standing with a heavy weight on your shoulders

 

[babyfaced monster]

well ass to floor good mornings are when you sit down on the floor with your legs out wide and yeah....do good mornings. As for rows, ive been doing them for a good 7 years so ill cut em out for a few weeks. Atomic punk, sternum pullups is probably straight forward. Pull up to your sternum so your almost horizontal at the bar retracting your blades and subscapularis pullups are when you pull up then once there "push out", this is killer on the subscapularis muscle. I'll probably incorporate some kettle bell throws also.