My Killer Back Workout 8-13-2002

[louden_swain]

I just completed an exhausting back workout.

1. T-Bar Rows 2 sets - 4plates x 7, 4plates +dime x 5
2. Dumbbell Rows 2 sets - 120lbs x 10, 140lbs x 6
3. Seated Pulley Rows 2 sets - 200lbs x 10, 230lbs x 6
4. Chins 3 sets x failure
5. Deadlifts off the rack warmup 415lbs x 12, 505lbs x 10
6. Dumbbell Shrugs 2 sets x 140lbs x 13, 140lbs x 10
7. Hyperextensions 1 set x 30

Of course, I included warm up sets on the T-Bar Rows. Afterwards, I had a good post workout meal. So, what do you guys think?

 

[nikkita]

I assume that you are only training back on that day... right??

 

[louden_swain]

Yes. I will be going to sleep in 10 minutes, so I can let the GH flow. Tomorrow, I will train delts.

 

[b fold the truth]

That looks great!!!! Very impressive. High intensity style I assume?

Let me know how you feel, soreness, recovery, etc...

B True

 

[WarriorPL]

What are hyperextensions?

 

[Liberator]

Excellent

So how does your back feel after all of this? lol

How long did you rest between sets/exercises

I too would be interested to know recovery time

Also, why order them in the way you did, i.e db rows & pulley rows before deadlifts and chins, not a flame just trying to learn, is it purely to pre-exhaust the back?

 

[Zade]

These are hyperextensions...

http://www.bodybuilding.com/fun/lowback.htm

 

[louden_swain]

Guys. . . I am very sore today!! Yes, I like to use high intensity training similair to Dorian Yates. The workout lasted 50 minutes with about 1 min 30 sec rest between sets. I will train delts later this afternoon. I ordered the exercise the way I did due to lower back fatigue. If I would have performed Deadlifts first, my lower back would have been too fatigued to perform T-Bar Rows. The same applies with Chins. Chins would have destroyed my bicep power, which would have prevented me from pulling heavy weight on T-Bars and Rows. I like to start with the heavy basic movments. I also prioritize building thickness over width building. As far as recovery time, once every 6 or 7 days allows plenty of recovery time. Of course, If I eat good and get plenty of rest. . I will recover fast.

 

[strong island]

nice workout bro....one suggestion. The first three exercises are very similar. Maybe some wide grip rows, or close grip pulldowns or maybe some pullovers.

How high off the ground is your rack, when you do deads?

 

[strong island]

one thing that has been working great for me is weighted pullups. Fives sets of five(with the same weight). When you can get 5x5 add ten pounds. I do these first with palms facing away. This way your bis are not that involved.

 

[louden_swain]

Strong,

Good suggestions. I usually use a wide grip on seated pulley rows. Pull-Overs are good. Sometimes, I will perform machine pull-overs to work the lats under the arm pits. I will typically perform heavy dumbbell pull-overs on chest day. I like your idea on chins. As for deads, I set the safety rails right at the knee caps. I like to focus on the last portion of the movement since it strongly stress the spinal erectors, traps. . . hell every muscle in the back.

 

[b fold the truth]

Sounds good man...I used to always do deadlifts last too...

B True

 

[Liberator]

I have always done Deads first, while I felt fresh; however you are right about the lower back, it causes some problems with the T-Bar that usually follows, although I think it is getting stronger and more used to it now. I always do a few sets of SLDL's - just holding a plate to get my back warmed up beforehand.

Do you think it would definately help?

I will switch it around my next back workout and give it a try

 

[gettinlarger]

yo that looks hardcore as hell man. keep that up.

 

[Lumberg]

If fatigued spinal erectors are an issue why not do chest supported rows? I just started doing these and I love 'em.

JC