Need help with back routine

[LetsGrow]

Alright guys, looking for some help with my back routine. The problem with my routine is that i really don't get a good pump and don't feel any soreness the next day or even same day. Don't know why not i go heavy and seem to concentrate the weight on my back, here is my current back routine please feel free to make changes (partial or complete):

Chins: 4 sets 8-10 reps
Front Pulldowns: 4 sets 8-10 reps, last set do a drop set
Hammer strength row: 4 sets 8-10 reps, last set do a drop set
Hammer strength pulldown: 4 sets 8-10 reps
Cable Row: 4 sets 8-10 reps

I lift heavy enough so that the last 2 reps or so are hard to complete, but completable. Please need some help, looking for some thickness and width. Open to all suggestions.

BTW here are my personal stats for anyone who wants to know:

Height: 6'5"
Weight: 215
BF% 13
Diet: High protein (at least 300g/day) low/moderate carbs (since leaning out)

Anything else just ask, thanks in advance guys.

 

[ZGzaZ]

Have It look more like:

Deads - 5x5 Ramping Sets
Pendlay Rows - 4x8-10, 1x12
Chins - 3x as many as you can
(One more assistance fluff work here)

Progress 5-10lbs each week on all lifts, and go for at least one more rep each week on your chins, and you should start liking back day.

 

[Nathan]

You need deadlifts and wide-grip chins and the rest is less important. I break up my wide back day from my thick back day. That is, I do wide-grip stuff on one day, then a few days later, I finish the workout by doing the stuff for thickness.

Arnold recommended doing however many sets it takes you tyo get to 50 reps for wide-grip chins. Worked for me. It took like 7-8 sets at first but it's much lower now unless I add weight.

 

[LetsGrow]

Alright thanks, i will give that a try. maybe i can find a way to incorporate both ways into some sort of routine.

anyone else got any suggestions, please post!!!

 

[Cynical Simian]

It's already been mentioned, but add Pendlay rows (maybe just do them in place of HS rows and ditch one of the pulldown varieties). If you do that, keep them on a separate day from deads; they hit the lumbars more than regular barbell rows, and doing Pendlay rows before deads (or vice versa) will unnecessarily hamper you on the lift you do second.

 

[LetsGrow]

Ok....so how wide do you think i should grip for the pendlay rows? Shoulder width, more the shoulder width? Would it be too much to do deadlifts on leg day? here is my split, when do you think i should add deadlifts?
Mon: Chest
Tues: Back
Wed: Shoulders
Thurs: Legs
Fri: Arms

 

[Cynical Simian]

A bit wider than shoulder width. There's a good link in the sticky on rows that has some pictures. Basically your pinkies should be an inch or two from the rings, with the exact width, as well as other stuff like amount of knee bend, being determined by what's comfortable for your proportions.

I'd put deads in with shoulders or arms since those days are pretty light (as opposed to legs, when you'd be moving some pretty heavy weight with squats and whatever else you do then). If you put it on one of those days, you might want to rearrange the order of the days a bit so you're not doing deads the day before or after squats, since squats also hit the posterior chain pretty hard.

 

[Nathan]

Yeah, definitely do not do legs on the same day as back. That sucks and whichever bodypart you do second basically gets no workout. I put back with calves or forearms or something to that effect.

 

[LetsGrow]

alright awesome thanks a lot guys you've been a great help, i will try and see how it works!!!

 

[Jimbo15]

what is a pendlay row? never heard that term before

 

[Inhibitor13]

I LOVE back day !! wide chins work wonders...add weight on if you can