Deadlifts are killing my back workout, what to do?

**AbsolutelyLethal** · 03-22-2003, 10:35 AM

The other day I was doing my back workout and I started off with 3 sets of heavy deads. For some reason I did 4,4,2. I followed it up by 3X8 on bent over rows(because I was already at a rack). Then I did seated rows (lat pulldown and pullup areas were being used) for like 3X8. Afterwards my training partner and I were gassed. I tried pullups but I was able to do like 1 unassisted were I can normally do like 6-8. I had to have him spot me, and I was able to do like 4-5 a set with lots of assistance.

So heres my question. How should I arrange my back workout? I would like to Deads for sure. Pullups are good as well. Im flexible with regards to anything else. Whats the recommendation?

***BIG TEXAN*** · 03-22-2003, 11:07 AM

I usually do pull-ups on shoulder and back day as a good warm-up, 3 sets of 10-12. Than go to deadlifts.

Warm-up
pull-ups- 3 sets
dealift
lat pulls
cable rows
bent over rows
or switch bent over rows with cable rows.

**abstrack** · 03-22-2003, 01:17 PM

I do my warm up set or maybe 2 then hit
deads first
then jump back and forth between sets of bent over rows and lat pull downs
then it is on to traps for me

**AndroholiK** · 03-23-2003, 09:06 PM

save the deadlifts for the last and pass out on them..

**majorpecs** · 03-24-2003, 01:16 PM

BACK #1:
Deadlifts
Bent Row
Pull Downs
Seated Rows
Tbar
Shrugs

BACK #2:
Deadlifts
Lawnmowers (thanks for the new name BIG Texan)
Tbar
Good Mornings
Shrugs

***BIG TEXAN*** · 03-24-2003, 01:22 PM

Originally posted by majorpecs
BACK #1:
Deadlifts
Bent Row
Pull Downs
Seated Rows
Tbar
Shrugs

BACK #2:
Deadlifts
Lawnmowers (thanks for the new name BIG Texan)
Tbar
Good Mornings
Shrugs

Anytime bro!

**Diesel** · 03-24-2003, 01:22 PM

Originally posted by AndroholiK
save the deadlifts for the last and pass out on them..

I never understood this thought process.
Break down the big three:
Deadlifts
Squats
Bench

People don't normally Bench or Squat last so why would you do Deadlifts last??

Absolute:
I like what you have together there. You may want to drop seated cable rows altogether or alternate them with bent rows.
On the chins, alternate those with wide grip pulldowns.
I think you are on the right track.

D

**AbsolutelyLethal** · 03-24-2003, 08:59 PM

I think Im gonna do this:
Pullups
Deads
Bent Overs
Pull Downs
Cable rows(narrow or Wide)

Not sure about doing traps here or on shoulder still...Ill see on back day...

Two questions...What are lawnmowers and t-bar?

***BIG TEXAN*** · 03-25-2003, 09:24 AM

lawnmowers are, single arm rows using dumbells, t-bar- you're gym would have to have a t-bar machine.....more or less same as doing bent over rows with the bar.

**AbsolutelyLethal** · 03-25-2003, 10:18 AM

Ok I do one arm rows,lawn mowers, every so often. Not a fan of the t-bar though, I feel more comfortable doing bent over rows....

**pcity** · 03-25-2003, 10:40 AM

I would do my deadlifts and the end of back workout.

**AbsolutelyLethal** · 03-27-2003, 09:08 PM

Tried deads at the end of the workout...IT SUCKED!!! By the time I got to it I was spent. I normally warm up with 225 but I did it for a set of 4. Then I went to 275, I did one and I felt EXTREMELY light headed. Rested for a minute and hammered another 2 off on a set. I was using gloves instead of the normal straps too. It sucked because im so use to the straps. I think from now on Im gonna do pullups, Deads, bent over, pull downs, cable or one arms rows. Whats the deal with those hammer strength style, where the weights are freeweights, machines? My gym has like a lying bench style one, a shoulder press, seated incline, rows, reverse pull down etc. Are they any good, for any muscle group, or should I stick to the stuff I have.....

**SilverSiR** · 03-27-2003, 09:12 PM

I like to do my deads on leg day right after squat. Trust me after the combo of squat and dead you're ready to puke.

***BIG TEXAN*** · 03-28-2003, 01:56 PM

I never do any main lifts together, to much strain I think.

**AbsolutelyLethal** · 03-28-2003, 06:07 PM

I do SLDL on squat day...Only problem is even when I go light, 135, i feel strain on my knees. How do I do them so when i go down my knees dont feel like they will blow?!?

***BIG TEXAN*** · 03-31-2003, 08:49 AM

SLDL....you feel strain on your knees? I only feel it in my hams and lower back. Keep your knees straight, and keep your back straight. Also do you stand on an elevated platform while doing them? I do and I get a better stretch from it.

**AbsolutelyLethal** · 03-31-2003, 06:17 PM

I feel it in my knees because my knees ARE locked out so when I go down they are hyperextending and going past straight! If I try to keep them a bit bent then its even worse because on the way down they will fly into the hyperextended position and that hurts bad.

I do them on a platform. Its the same crap for me because I got tight hammies so I cant go really far.

Like if you look at the SLDL pic here, the part when you go down kills my knees.