WEAK back routine, but im dead

[immebz]

OK so i did back today. Note to everybody, im 18 almost 19 and i have only done deadlifts like 5 times in my life. Im 5'9" - 5'10" 180 lbs, 10% BF.

Lat pulldown - 150x12 170x8 180x5 190 x 3.5 - 4

Deadlift - 225 x 8 275 x 6 295 x 3

At this point, i didnt have any straps and it was more of my grip not being able to hold up the weight, not the weight itself.

1 arm DB rows superset w/ DB curls - 65 x 12 (40 x 8 for curls)
70 x 10 (40 x 6 for curls)


My back is pretty dead, but i feel like its not enough. Thats the order i did the exercises in too. Any suggestions? I dont know if this works for me yet or not as i just started lifting heavy (deadlifts for the 2nd or 3rd time in 3 years) but i want to make sure im doing enough before i get a set routine. Thanks

 

[Rage-Of-Sparta]

partial deads, pull-ups, heavy rows. get straps. your grip will always give b4 your back

 

[immebz]

Ok i think i want to have Deadlifts, lat pulldowns, bent over BB rows, pullups. What order of these exercises would benefit me the most?

 

[Rage-Of-Sparta]

u dnt need pulldowns and pull ups, they are the practically the same muscle being worked unless u change your hand grip. u could stagger partials and pullups but you wont have much left for heavy rows. stick with the first two for sure and then just mix it up after that

 

[immebz]

u dnt need pulldowns and pull ups, they are the practically the same muscle being worked unless u change your hand grip. u could stagger partials and pullups but you wont have much left for heavy rows. stick with the first two for sure and then just mix it up after that

Oh yea, skipped over that. I wanna train for the military so idk if theres any advantage of doing pullups instead of lat pulldowns. But thanks, i will definetly keep deads and pulldowns in there, and mix it up after that. Deads just kill my back!

 

[enigma4dub]

always do the heavy compound movements first. if you dont think your getting enough work you can always do deads/chins on one day. and say bb rows and shrugs on another. you just need more conditioning

 

[immebz]

always do the heavy compound movements first. if you dont think your getting enough work you can always do deads/chins on one day. and say bb rows and shrugs on another. you just need more conditioning

need more conditioning with the higher weights? I was sweatin hard....so would back twice a week be enough time for me to recover?

 

[Rage-Of-Sparta]

i believe he is saying once you are MORE conditioned then you could hit back twice a week. Stick with the basics for now once a week. I hit back so hard and heavy i can only do it once a week

 

[immebz]

Oh alright thanks bro. What is a good max weight for deadlift? For someone my size 5'9" 180lbs 10% BF......im tryin to get to like 405? Will continue to do back heavy and hard once a week tho

 

[enigma4dub]

with added frequency comes added conditioning. i pull twice a week splitting all pulls into two days. so on one pull day the main lift is deads with chins as the secondary. then on my 2nd pull day bb rows and shrugs. these are examples but you dont have to think in terms of waiting a week to fully recover. it takes much longer than a week to recover from microtrauma. another benefit of the added frequency is not getting sore.

 

[enigma4dub]

Oh alright thanks bro. What is a good max weight for deadlift? For someone my size 5'9" 180lbs 10% BF......im tryin to get to like 405? Will continue to do back heavy and hard once a week tho

you need to figure out your current max and put together a program that fosters progression from where your current state is to say 10 weeks from now. that's important not poundage. goals are good and 405 would be good for your weight. but getting better at the lift is what counts.

 

[OMEGA]

Thats one of the most BASIC yet Brutal Back workouts.

Good for you........

I would actually limit my deads to a certain poundage and then use the other movements as you primary "developers"

I cant say too much but at least you get a hint

 

[immebz]

Thats one of the most BASIC yet Brutal Back workouts.

Good for you........

I would actually limit my deads to a certain poundage and then use the other movements as you primary "developers"

I cant say too much but at least you get a hint

Haha got the hint, bout to have every hint in the book OMEGA! Cant wait!

 

[immebz]

you need to figure out your current max and put together a program that fosters progression from where your current state is to say 10 weeks from now. that's important not poundage. goals are good and 405 would be good for your weight. but getting better at the lift is what counts.

Id say 325. Im just now starting to write down everything, keep logs of my workouts. Thanks for the info dub

 

[OMEGA]

one thing:

avoid the super set at the end and keep them Straight or Pyramid

that should help spread the load & energy expenditure, thus avoids excessive depletion

Also add one brachial curl movement super strict just to finish off that complex

 

[keasbey]

id say pull ups over pull downs. especially going into the military.. some people who are really good at pull downs have a hard time with pullups for some reason

 

[immebz]

Alright, makes sense..i want to build my pullups up too for the military, thanks. Maybe the center of gravity because your sitting?

 

[goku_kakarot77]

big back = three movements, deads, chins, bb row, these are pretty much all u need for a huge back, and huge arms, start with the deads

 

[immebz]

big back = three movements, deads, chins, bb row, these are pretty much all u need for a huge back, and huge arms, start with the deads

Deadlifts, pullups (wrists facing away), and rows? Is there any reason i couldnt sub the bb rows for DB rows for a bit until i get conditioned enough to do all these? The deads kill me i think because i just started doing them.

 

[enigma4dub]

Deadlifts, pullups (wrists facing away), and rows? Is there any reason i couldnt sub the bb rows for DB rows for a bit until i get conditioned enough to do all these? The deads kill me i think because i just started doing them.

see! this is why im saying pull twice a week. but if you are going to pull only once a week you could alternate the deads and the bb rows weekly
week 1: deads,chins week 2: rows,chins. or yes you could dead, db row and chin once a week to get conditioning to do proper bb rows.

 

[immebz]

see! this is why im saying pull twice a week. but if you are going to pull only once a week you could alternate the deads and the bb rows weekly
week 1: deads,chins week 2: rows,chins. or yes you could dead, db row and chin once a week to get conditioning to do proper bb rows.

Understood

Thanks, Ill see by next wednesday if i can do deads/chins AND bb rows, if i cant do the rows ill do the rows/chins the following week. Thanks for the help bro