Back training today

[ronbrgundy]

Did these exercises:

Deadlifts:  3 sets of 10

*Back Extensions: 3 light sets of 20 between deadlift sets.. then pyramid down the entire stack from there sets of 10 on each weight without stopping.  I do these because my back is very tight after deads and these make my lower back feel so good. 

Barbell Bent Over Rows: 3 sets of 12
Dumbbell Bent Over Rows: 3 sets of 10
Side Planks: 3 sets of 20

I am doing strict form on everything except I confess my dumbbell rows could be a little tighter

[dan18]

Did these exercises:

Deadlifts:  3 sets of 10

*Back Extensions: 3 light sets of 20 between deadlift sets.. then pyramid down the entire stack from there sets of 10 on each weight without stopping.  I do these because my back is very tight after deads and these make my lower back feel so good. 

Barbell Bent Over Rows: 3 sets of 12
Dumbbell Bent Over Rows: 3 sets of 10
Side Planks: 3 sets of 20

I am doing strict form on everything except I confess my dumbbell rows could be a little tighter

planks.....

[ronbrgundy]

planks.....

I met someone in the gym who used to powerlift and he said to do those and wasn't specific about what day to throw them in.  Now that you mention it I have no idea what these are called.  Heres a video with the motion:

Its just working the obliques holding a plate

Would anyone try to put Lat Pulldowns in this day?  I think its overkill and should wait and swap it out on the next rotation for the dumbbell rows?  What about my sets would anyone recommend 4 sets?

[Montague]

Are you referring to "planches."
Those are a type of isometric exercise for "core" strengthening - popular with the cross-fit crowd.

I'm unaware of planches that use reps.
Usually, they consist of a position that is held as a static contraction for a period of time.

[wild willie]

db rows  3 sets


hammer strength high rows  3 sets


seated cable rows   2 sets


pulldowns   2 sets


10-12 reps a set


sets were carried to a point just short of failure.......90 percent of failure


rested about 2 and a half minutes in between sets.

[Nomad_Warrior]

My only suggestion is that you are probably not doing deadlifts heavy enough, and with enough intensity if you are doing lower back extensions in between sets of deadlifts.  Do a couple sets of extensions as a warmup, then hit deadlifts hard and heavy, you should be resting 2 and 1/2 to 3 and 1/2 minutes between sets for deadlifts, and you will need all of that time if you are training heavy and hard enough.

[ronbrgundy]

db rows  3 sets


hammer strength high rows  3 sets


seated cable rows   2 sets


pulldowns   2 sets


10-12 reps a set


sets were carried to a point just short of failure.......90 percent of failure


rested about 2 and a half minutes in between sets.

Great workout but why no deadlifts?

Get the form down first with light weight and pyramid up:

PL&index=7

Warning put the music on mute.  

A few tips (the ones in the video are perfect these just help me)
Mixed grip is a must.  "drive heels into the ground" this really helps you with form if you think about it before the lift.  Watch how he uses his glutes to get the weight off the ground.  When I do these it feels like the glutes are helping a lot and then the back kicks in.  Keep the weight close to your body.  The bar is touching or almost touching me the entire time.  Its very common to skin your shin on the bar the first time you do them.  Form Form Form.  Do not try to be a macho man this exercise can do a number on your back and other things.  Start light and get the form perfect.  

[ronbrgundy]

My only suggestion is that you are probably not doing deadlifts heavy enough, and with enough intensity if you are doing lower back extensions in between sets of deadlifts.  Do a couple sets of extensions as a warmup, then hit deadlifts hard and heavy, you should be resting 2 and 1/2 to 3 and 1/2 minutes between sets for deadlifts, and you will need all of that time if you are training heavy and hard enough.

Appreciate the heads up but my intensity is good.  I have only been doing deadlifts about 3 months.  Now that im doing them I will never stop though, I can't believe I was afraid of them, but then most people in the gym are.  The feeling when you finish a set is like having just knifed a wild boar or something I dunno.  I take my sweet time between sets of deads... get a drink of water.. relax the back with some back extensions.  Its just how I choose to do them now.  In a year I will probably be moving serious weight with no back problems.  I might post some stats and pics then when I have something to really be proud of.  My intensity is good lately though.  Tonight after each set of deadlifts I had another bar waiting on me for shrugging and I shrugged until failure.  My grip started fading so after I had done 3 sets of each, I put the wraps on and did two more sets to failure on shrugs and got the most awesome pump. 

There were a few other guys in the gym doing chest or biceps.  I kind of spectated them (taboo but whatever) and they had the most ho hum workouts ive seen in a while.  One dude 6'3" 240 doing 115 lb barbell incline press on smith.  I assume he had an injury I dunno.  The other 3 dudes.. its been a while since ive seen a MAN do this.. I can kind of understand a woman doing it.. but they decided to work every body part.  You know, curl 15 or 20 lbs here, do some leg extensions, do ab machine.. corny as hell.  I guess someone told them thats how you get that girly 120 lb hollister/abercrombie look. 

[Nomad_Warrior]

Doing low back extentions does not relax your back, it tightens the muscles.  I'm glad you see the joy of dong deadlifts now, but I'm telling you, its all about focus.  You don't want to do any other excercises in between sets.  You should be focused on putting more weight on the bar and maintaing good form.  Between sets try lying down and doing a bit of hamstring stretching or twists.  Put a towel over your head and visual yourself moving the weight for the next set.  Don't think about anything other than deadlifts while you are in that zone.

I know everyone has their own training style but I am very adimant about the importance of deadlifts.  I've gained more overall strength and muscular thickness from doing deadlifts than any other excercise.  I'm not a huge guy man, I had been training for a few years befor I started deadlifting, but getting serious on the deadlifts took me from looking like a skinny in shape guy, to a stocky, thicker looking, in shape guy.

Now I can easily deadlift over 400 and I weigh only 165.

[ronbrgundy]

Thanks for the advice Nomad.  I have a Q do you do anything special for grip?  I think I will bring chalk on the next day.  I bought some straps because Im not going to let grip hold me back but it would be nice to do something to build them up.  I suspect as I go up more and more in deadlifts they will get used to it as well. 

[Nomad_Warrior]

Damn GetBig server, i wrote a full page response but it didn't send and then I lost it, so noe you get the condensed version.

First and foremost. Don't rely on the straps, use them only on your heaviest and hardest sets.  If you rely on the straps, your grip strength will never grow.  Use chalk, Chalk is good and get a solid "alternate grip" on the bar, (dominant hand over, and weaker hand under.) Some guys switch up the alternate grip every set just to even things out, but I have never had the need to.

Good secondary exercises for grip would be the "farmers walk" and "farmers hold".

Farmers walk: grab the heaviest set of dumbells you can handle, get your hand grip in deep under the handle, squeeze as hard as you can, slowly stand up and walk from one point to another, then turn around and walk back.

Farmers hold: use a power rack and set it so that the barbell is resting about 2 inches below your deadlift lockout point.  Load the bar with 50-100 lbs more than your max deadlift.  Then grip and hold for as long as you can.  Using overhand grip, underhand grip, and alternate grip.

You can throw in 2 or 3 sets of these grip exercises at the end of your workout on deadlift day.  Make sure it is at the end, because after doing these, your grip will be shot for the rest of the day.  I particularly like the farmers walk.  Walking gives you enough vibrations and instability that you really have to squeez hard to control the dumbell, I've also notices a good bit of forearm growth from both the farmers walk and farmers hold.

[ronbrgundy]

Dude thanks so much.  I am going to record those and use them on the next deadlift day.  Now I'm psyched 

[wild willie]

deadlifts are performed twice a month......for 4 sets and 6 or so reps.

when you are 36 years old......you have to curtail your deadlifting a bit.

[Charlys69]

right now i train my muscles every 4-5 Days, so i stay moderate in Volume. I do 3 exercises, 1 rowing movement, 1 isolation movement, and pull-ups or pulldowns.

example

- heavy T-Bar-Rows, a lot of warm-ups Sets, working up to the max weight to get in the range of 4-5 reps (heaviest last workout with 10 44lbs. plates on the Bar)
- HS-Pullover, working up to 10 44lbs. plates for 10-12 reps
- Pulldowns, lat-pulldown doing 8 Cluster a 5 reps with 300 lbs (in 6-7 Minutes, starting-interval around 45 seconds)

 

[Yev33]

       Unless you are powerlifting I would stay away from the over/under grip, once you get  up in weights the chance of a bicep tear becomes almost inevitable. I prefer the double overhand grip and straps ONLY on the heaviest worksets.