How does my Back Workout look to you?

[Synpax]

5x5 Deads (heavy, progressive each session, up to 2 minutes rest between)

5x5 Pullups (with weight belt, progressive each session, up to 2 minutes rest between)

2x20 two-handed row (45-1 minute between reps)

2x20 seated shrugs (for traps. 45-1 minute between reps)

---

I use to do 5x5 deads, 2x10 WIDE cable rows, 2x10 lat pull downs, and then the shrugs. But my new gym doesn't have a cable row that lets me really get a forward lean going and I've wanted to build some pullup power.

PS - I follow this with my bicep routine:
5x5 EZ bar curls (held with pinky over thumb, heavy and progressive)
2x20 hammer curls
2x20 backwards preacher curls (I mount the preacher curl bar from the opposing side so my curling arm is straight down, and do these one at a time).

 

[SaiBoT]

5x5 Deads (heavy, progressive each session, up to 2 minutes rest between)

5x5 Pullups (with weight belt, progressive each session, up to 2 minutes rest between)

2x20 two-handed row (45-1 minute between reps)

2x20 seated shrugs (for traps. 45-1 minute between reps)

---

I use to do 5x5 deads, 2x10 WIDE cable rows, 2x10 lat pull downs, and then the shrugs. But my new gym doesn't have a cable row that lets me really get a forward lean going and I've wanted to build some pullup power.

PS - I follow this with my bicep routine:
5x5 EZ bar curls (held with pinky over thumb, heavy and progressive)
2x20 hammer curls
2x20 backwards preacher curls (I mount the preacher curl bar from the opposing side so my curling arm is straight down, and do these one at a time).

It looks solid to me, but still I would go a little lower with reps on the rows and shrugs, but that's just me.

 

[binö]

regarding the pullups i think 5*5 is way too few...
i'd drop the weight down a bit and shoot for 12-15...
for me personally, i get more outta 3 sets of 20 pullups than
3 sets of 8 w/a 45 plate.

 

[Synpax]

regarding the pullups i think 5*5 is way too few...
i'd drop the weight down a bit and shoot for 12-15...
for me personally, i get more outta 3 sets of 20 pullups than
3 sets of 8 w/a 45 plate.

Thanks.

I'm aiming more for strength/power.

When I wake up each morning I do a submax set of pullups as it is (about 25-30).

 

[binö]

Thanks.

I'm aiming more for strength/power.

When I wake up each morning I do a submax set of pullups as it is (about 25-30).

pullups have made my forearms grow considerably.
i do 'em twice a week, overhand and under.
best upper body exercise imo

 

[Scotsman]

If you're going for strength then definitely lower the reps on shrugs and rows. Those are big mass/strength building exercises. I usually do sets of 6-8 reps per set on both.

Cheers,
Scotsman

 

[chazk]

question is ? how do you feel during and after the work outs ?
can you feel the muscle working during training ? can you feel soreness in the back afterwards.
the back is pretty complex and alot of times people use to much bicep and forarm during the motions

shrugs -traps
lowerback -deads
lat width - pull up or seated pull downs
lat thickness - rows

One muscle you overlooking is the rhomboids the muscle between the shouler blades
That can be hit but doing bent over rows with a dumbell elbows to the side and bringing the weight to your chest.

just some advice take it for what its worth

 

[Synpax]

Scot - I will look into lowering the reps. I tend to get more of a 'burn' on the lower weigh /higher rep sets.

Chazk - I am doing the row - but am unsure you what you mean by the dumbell elbow. Pic?

 

[cobracock1979]

Looks solid anough bu I would sun the seated close grip row for a bent over barbell row - this will give you width. The close grup will give you thickness which the deads already take care of

 

[binö]

i love upright rows too

 

[Scotsman]

Scot - I will look into lowering the reps. I tend to get more of a 'burn' on the lower weigh /higher rep sets.

Chazk - I am doing the row - but am unsure you what you mean by the dumbell elbow. Pic?

If you are looking to add strength/power then feeling the burn is completely useless to you.

Cheers,
Scotsman

 

[Synpax]

If you are looking to add strength/power then feeling the burn is completely useless to you.

Cheers,
Scotsman

Then I will reduce the rep count and increase the weight to 2x10 (these are coming after the heavy, progressive 5x5 back exercises of deads and wide, weighted pullups).

Thanks.

 

[Synpax]

Looks solid anough bu I would sun the seated close grip row for a bent over barbell row - this will give you width. The close grup will give you thickness which the deads already take care of

So lay flat rather than at an angle?

 

[cobracock1979]

Stand bent forward, back straight holding the bar shoulder width apart, palms facing up

http://www.absolute-golf-tips.com/images/upper-back-2.jpg

 

[NOLOGY77]

Is it ok to perform deadlifts and Bent over barbell rows the same day?

 

[needmassnow]

No LAT pull downs? These are my favorites. I usually do 5-6 sets at wide grip, then 5-6 sets underhand close grip.

 

[JDid23]

Is it ok to perform deadlifts and Bent over barbell rows the same day?

yes.. deadlifts work primarily the lower back and barbell rows primarily work the upper back.

 

[ExtraMile]

yes.. deadlifts work primarily the lower back and barbell rows primarily work the upper back.

deads hit my whole back brother from upper traps to lower erectors

 

[JDid23]

deads hit my whole back brother from upper traps to lower erectors

hmm i guess i am wrong i never really feel deads in my upper back... I don't think it has any negative effect on doing rows on the same day though

 

[future]

5x5 Deads (heavy, progressive each session, up to 2 minutes rest between)

5x5 Pullups (with weight belt, progressive each session, up to 2 minutes rest between)

2x20 two-handed row (45-1 minute between reps)

2x20 seated shrugs (for traps. 45-1 minute between reps)

---

I use to do 5x5 deads, 2x10 WIDE cable rows, 2x10 lat pull downs, and then the shrugs. But my new gym doesn't have a cable row that lets me really get a forward lean going and I've wanted to build some pullup power.

PS - I follow this with my bicep routine:
5x5 EZ bar curls (held with pinky over thumb, heavy and progressive)
2x20 hammer curls
2x20 backwards preacher curls (I mount the preacher curl bar from the opposing side so my curling arm is straight down, and do these one at a time).

I like it. Be careful with the shoulders though.