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Hows my back workout?

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  • Hows my back workout?

    I'm about 10 weeks into a 3x5 routine.

    B - Deadlift, squat, press
    A - Bench and squat.

    I ditched the Pendlay rows early on, about 4 weeks in because I didn't want my back to snap up.

    Since then I've replaced them with dumbell rows on a bench and cable face-pulls with a rope.
    8-12 reps on the row and 10-15 with the face-pull for 3 -4 sets after benching. Is that enough?

    I was thinking on adding in some kind of Yates row or bent over barbell row so I can use more weight but not sure?

    Basically, is a pendlay row for strength, necessary to counter balance benching for strength?
    Last edited by Lockstock; 06-29-2013, 03:22 AM.

  • #2
    Seems fine, but I tend to do a lot more back work than anything else. Keeps me more stable on everything, better posture, etc.

    Sent via A-10 Warthog

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    • #3
      On my pull day, I do deadlifts, pullups, chinups, and heavy db rows. I don't like pendlay rows at all. Occasionally I add in some shrugs and some pull aparts with a band.

      I definitely think some sort of pullup is needed

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      • #4
        Oh, no don't get me wrong I do pull-ups too...

        So in total my push's are Bench and Overhead.

        My pull's are Pull-up, DB row, Face pull and Deadlift. So, that is 2-1. I was definitely thinking on adding in bent over barbell row for about 8 reps x 3 sets but I'm not sure if I should add in a shrug like movement or both.

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        • #5
          Guys end up imbalanced or with bad shoulders because they do all bench press, no overhead press and minimal chin ups. I don't think you have anything to worry about.
          The Champagne of Beards

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          • #6
            Originally posted by Lockstock View Post
            Oh, no don't get me wrong I do pull-ups too...

            So in total my push's are Bench and Overhead.

            My pull's are Pull-up, DB row, Face pull and Deadlift. So, that is 2-1. I was definitely thinking on adding in bent over barbell row for about 8 reps x 3 sets but I'm not sure if I should add in a shrug like movement or both.
            2:1 I sounds good. My problem with bb rows was that when they got really heavy, It put my lower back in a compromised position that I wasn't comfortable with. That's why I only do 1 arm db rows now

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            • #7
              Originally posted by Lockstock View Post
              Oh, no don't get me wrong I do pull-ups too...

              So in total my push's are Bench and Overhead.

              My pull's are Pull-up, DB row, Face pull and Deadlift. So, that is 2-1. I was definitely thinking on adding in bent over barbell row for about 8 reps x 3 sets but I'm not sure if I should add in a shrug like movement or both.
              2-1 is good for counteracting the overall forward lean and anterior posture of our culture. Chiro approved

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              • #8
                Originally posted by not on the rug View Post
                2:1 I sounds good. My problem with bb rows was that when they got really heavy, It put my lower back in a compromised position that I wasn't comfortable with. That's why I only do 1 arm db rows now

                Yeah same here. That was the Pendlay row. I was thinking that more body builder esque one where you kind of half bend. Like a Yates row. Same muscles essentially, just less bend.

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                • #9
                  Originally posted by Neckhammer View Post
                  2-1 is good for counteracting the overall forward lean and anterior posture of our culture. Chiro approved
                  Cheers Neckhammer!

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                  • #10
                    I love pen rows, they allow me to go really heavy, what do you mean snap up? I like them because of the strictness and mental focus they require to stay flat and make sure you pull tight at the top. I do them with 185 pounds and my back has gotten bigger and after 3 weeks of not doing any pull ups, I can do more than I ever could. But I also now do Pen rows for a heavy 5, pull ups, Kroc rows ( high reps all out set of heavy rows) and thats about it

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                    • #11
                      Originally posted by wolfman View Post
                      I love pen rows, they allow me to go really heavy, what do you mean snap up? I like them because of the strictness and mental focus they require to stay flat and make sure you pull tight at the top. I do them with 185 pounds and my back has gotten bigger and after 3 weeks of not doing any pull ups, I can do more than I ever could. But I also now do Pen rows for a heavy 5, pull ups, Kroc rows ( high reps all out set of heavy rows) and thats about it

                      unnecessary stress on the lower back. Fine with good for, but the odd chance I fail the form, I don't want my spine to rip through the back of my lower back and start attacking people in the gym.

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                      • #12
                        Hey lockstock,

                        I am doing similar program SS and stronglifts inspired. I am doing the power cleans in place of the rows and also include asistting exercise at the end of the session, today was squats, overhead press, dead lift, with pull-ups, chin-ups, and kneeling cable pull downs to finish off back and tris. Just about to spend 15 mins on foam rolling and spikes ball to lessen off tight spots in hips and lower back

                        I am a bit weak in the lower back so taking it easy, as strength and ROM build I will add in rows and good mornings and single leg dreads in the past I have found these to aggravate sciatica issues.

                        Cheers FBF
                        "Times fun when you are having Flies" Kermit the frog

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                        • #13
                          Originally posted by fat belly frog View Post
                          Hey lockstock,

                          I am doing similar program SS and stronglifts inspired. I am doing the power cleans in place of the rows and also include asistting exercise at the end of the session, today was squats, overhead press, dead lift, with pull-ups, chin-ups, and kneeling cable pull downs to finish off back and tris. Just about to spend 15 mins on foam rolling and spikes ball to lessen off tight spots in hips and lower back

                          I am a bit weak in the lower back so taking it easy, as strength and ROM build I will add in rows and good mornings and single leg dreads in the past I have found these to aggravate sciatica issues.

                          Cheers FBF

                          Sounds solid. Today I did 3x5 bench and 3x5 squat. Then I did 3 sets of dumb-bell rows and 4 sets of cable face-pulls. Finished off with a couple sets of body weight rows to failure. Hoping for some mad Doms tomorrow

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