just curious what you guys think(back)

[theoak01]

Im trying to bring up my upper back so I have dropped deads from my routine as my forearms are so shot I cant do any other movements afterwards,so what I was thinking for back was this

back day(what I am doing now)
assisted chins 5 sets of 6-8
t-bar rows 4 sets of 6-8
v-handle pull downs 3 sets 6-8

but what I am thinking is on shoulder day add in deads,so it would look like this

military press
side laterals
press machine
reverse pec dec
Deads 5x5

would this be a good way to get both in? I would have about 2 days between back day and the shoulder day

 

[MsBeverlyHills]

I would keep deads on back day, but move them to the end of your workout (just like you were gonna do on shoulder day).

 

[supersizeme]

Why not keep your deads on back day, but do them every other week? On the week you're not doing them, you can hit the chins and rows full force and not have to worry about an exhausted grip.

 

[MsBeverlyHills]

Why not keep your deads on back day, but do them every other week? On the week you're not doing them, you can hit the chins and rows full force and not have to worry about an exhausted grip.

or cycle them w/good mornings.

 

[theoak01]

thanks guys just what I needed to hear,adding them to the end of back day sounds good

 

[wnt2bBeast]

personally i would keep deads with your back and do them first..heavy deads will develop ur whole back region..maybe only do 3 sets of chins..also 1 arm d-bell rows will add lots to your upper back and lats..really try stretching ur foreamrs before doing deads and just learn to get passed the pain..

 

[theoak01]

I havent really got any upper back growth from deads at all,thats the problem,I could work through the pain but the pumps are so intense especially on dbol that I can barely hold a pencil to write.

but I will give it a try since I must try things before I out right say they dont work,tomorrow night is the day so Ill post back up about midnight tomorrow

 

[wnt2bBeast]

just another thought why not just focus on building your whole back rather than focusing on just the upper portion..thats something geared towards those who compete and want to bring up a lagging bodypart..just mho

 

[WalkingBeast]

Deads never did increase my upper back size. But they did increase my waist. And this is after going from a 405 to 510 deadlift. Id reccomend more barbell and dumbell rows and other rowing movements to hit the upper back more. Chin-ups as well. I also do deadlifts first on back day. They seem to take alot out of the rest of my back workout at times. I tend to go all out when deadlifting. Doing them on a seperate day could work well. Your back is likely to be sore for a longer period of time however. I choose to get it all in on one day and go all out. You might want to experiment to see what works best for you. Hope that helps

 

[bigdho]

Try useing wrist straps when deadlifting it saves your grip for the rest of the workout.I like to alternate maxing on upper back one week and deads the next.

 

[bran987]

can you do 3 sets of 12 chins yet?

also curious if anyone here can do a 1 armer?!

btw dbol? thought you were off cycle right now

 

[d3track]

workout 1
deads
db rows
chins

workout 2
bb rows
t bar rows
chins

if you liek more volume, use a straight bar on the pulley row, pull to your chest

my $0.02

 

[theoak01]

I plan to compete next year hence bringing my upper back up

walking beast-thats exactly it I have a thick trunk and deads add to it it seems,my deads have gone up quite a bit even though I do it once a month or so

Bran-I went from cutting to bulking now running dbol& enanthate,as for chins,I am very weak for my size,but I believe I will never be someone to move huge ass weight as my limbs are short and it takes forever to add weight to lifts except deads/squats

straps would be a good idea but Im not big on any aids such as belts or straps,they just make you weaker in the end,thats why I thought a second day would be alright,and since I am on I should recover quick enough to do it as I dont feel upper back work in my lower back,or deads in my upper

but I am going to mix it up and see what I can get through and get a great pump off

thanks for all the opinions guys

 

[WalkingBeast]

No problem brother!! Id definately reccomend straps or chalk as well. Using either, youll build similiar grip strength since your still squeezing the bar. I can grip over 700 with a mixed grip and chalk and I still use straps. Chalk makes my hands bleed when Im going for reps on the deads. Hope that helps

 

[theoak01]

I think I have got some old chalk around,Ill give that a go

 

[theoak01]

I just got in from lifting 30mins ago,heres the result I did deads first,used chalk(thanks walkingbeast) and did singles and went up 135x1,205x1,225x1,255x1 went up easy,275x1(20lb PR),weight was light but this fucking dbol gave me a pump so bad I was almost cripple,but my forearms seemed fine,so I gimped over and hit chins then db rows and had the best damn lat workout since I was a newbie and any lifting felt good

so until this stops working I will keep it up,but I think once the dbol pumps go away my forearms will fatigue again and I will have to switch it up,plus maxing out every week isnt the best idea

315 is mine in the next two weeks,I just cant believe my lower back gets so strong and I havent done deads in over a month

 

[WalkingBeast]

I just got in from lifting 30mins ago,heres the result I did deads first,used chalk(thanks walkingbeast) and did singles and went up 135x1,205x1,225x1,255x1 went up easy,275x1(20lb PR),weight was light but this fucking dbol gave me a pump so bad I was almost cripple,but my forearms seemed fine,so I gimped over and hit chins then db rows and had the best damn lat workout since I was a newbie and any lifting felt good

so until this stops working I will keep it up,but I think once the dbol pumps go away my forearms will fatigue again and I will have to switch it up,plus maxing out every week isnt the best idea

315 is mine in the next two weeks,I just cant believe my lower back gets so strong and I havent done deads in over a month

Awesome work brother!! Im glad the chalk worked for you. Youll get 315 soon, no doubt. Get in there and KILL THAT SHIT! Im pretty happy with todays back and deadlift session today also. I hit 550 in the rack for the first time since december first, when I injured myself. So it feels good to be coming back. I like to max on deadlifts everytime I do them, which was once per week. But you have to feel out what works best for you. TRAIN OR FUCKIN DIE!!!

 

[theoak01]

thats crazy man,glad to hear your back is better

I also have the same obsession with wanting to max every week,I figure since Im on I can handle it,but unfortunately I cant stay on forever

 

[casualbb]

Agree with walkingbeast. Upper back is all rows and shrugs. Try DB Rows if you haven't yet... I find for me they really shift the load onto back moreso than BB. Of course, that's an individual thing.

 

[theoak01]

I did db rows tonight,first time in years and it really hit the lats hard,a great exercise imo

 

[JKurz1]

I do deads one week, dbell and str8 bar rows the other............Love the row week so much more....just seems to really target my back and lats more.........the FLARE look...lol..........great job bro

 

[cwick0]

keep deads on your back day!

 

[WalkingBeast]

thats crazy man,glad to hear your back is better

I also have the same obsession with wanting to max every week,I figure since Im on I can handle it,but unfortunately I cant stay on forever

ThanX brother!! Ive never been on AAS and still have no problem with it. My deads increased 105lbs in 14 months. From 405 to 510. But really you have to find what works for you. Deadlifting is more of a vent for me, and an addiction too. Thats why Im in the gym for so many hours on back and deadlift day. I love to test myself and move that kind of weight. I look forward to it all week. I dream about it. When people hear about my 6-8 hour sessions, some think its bullshit or excessive. But I never claimed to train 6-8 straight hours, Im just in the gym for that amount of time, taking LONG rests between sets. Its not like Im continually lifting for 6 hours straight. I do it as a vent, otherwise Id be outside and in a very violent state. Im sure it takes away from some of my lifts, but Im willing to make the sacrifice for now. You have to find the things that drive and motivate you and a routine that gives you good results in the long run. Sometimes my lifts dont move up for a long time, then they just jump up one day and Im on a roll for a while. Id go with pulls off the power rack to bring up the deads. Switching from the floor to the rack as you hit plateaus. Worked real well for me. Might want to deadlift barefoot or in chuck taylors too. Helped me alot. Hope that helps!

 

[theoak01]

thanks for the advices bro,I can use all the help I can get,Ive always been a fan of deadlifting and squatting shoeless but havent tried to push the issue at my new gym as I got the boot from the college gym for that,but I think it will be ok where Im at now.

and man thats crazy dedication putting out those huge session,def inspiration to kick some ass next week