Back workout - 5feet11 and 200 pounds!

[Popeye's]

Hi,
I'm 20 years old - 5 feet 11 - 200 pounds with bf% of 15%!
I train my back every 4 days!
A preview of MY workout:
- lat pulldown (4 sets of 10 reps with heavier weight everytime - start with 90 pounds)
- seated row (3 sets of 10 reps with heavier weight everytime - start with 135 pounds)
- t - bar rows (3 sets of 8 reps with 2 plates of 45 and on plate of 10lbs)
- Bent over barbell row (3 sets of 10 reps)
- Deadlift (5 sets of 10/8/8/6/4 reps - start with one plate of 45lbs each side)
- Back extensions till failure

If I have some energy left - I do 15-20 mins cardio!

I also start my workout with 3 sets of pullups till failure - I can usually do 5-6 reps - not much, but doing more every 2 weeks!
Any ideas if my workout is good, any ajustments?
Thanks for the advice guys! Much appreciated!

S.Y.

[Popeye's]

No replies, then I guess my workout is amazing and no one dares to criticize

[ironbeck]

What"s your question, it seems like a solid back workout. Hope your training ALL body parts as thoroughly?

[Popeye's]

What"s your question, it seems like a solid back workout. Hope your training ALL body parts as thoroughly?

I would like to know if my workout needs any ajustments?

[Popeye's]

Nothing?

[600@50]

How do you do DL after all the other back work? I guess from a bodybuilding stand point it doesn't matter but I would start with the DL and do a couple lat and rowing type movements. If you are training natural I think you're doing too much. Close to 20 sets is excessive in my opinion.

[kirbydunker]

I tend to like partial deadlifts, as real deadlifts work the same muscles that squats do (hams, glutes, lower back). You're also doing 3 different exercises that are focusing on the lats. Ask yourself, do you really need to volume out 3 different lat work outs? It sounds like overtraining to me. Also, if you can do back extensions after D.L.'s, then you didn't deadlift .

[Popeye's]

How do you do DL after all the other back work? I guess from a bodybuilding stand point it doesn't matter but I would start with the DL and do a couple lat and rowing type movements. If you are training natural I think you're doing too much. Close to 20 sets is excessive in my opinion.

When I do deadlifts at the beginning, My lower back is kinda sore and I have difficulty doing the other exercices with a PROPER form, however when I do deadlifts towards the end, It really kills me!
I should have added that one set of each exercice is a warm-up set so it prepares my nervous system! So in 5 sets of DL, one is a warm up set with light weight!

[Popeye's]

I tend to like partial deadlifts, as real deadlifts work the same muscles that squats do (hams, glutes, lower back). You're also doing 3 different exercises that are focusing on the lats. Ask yourself, do you really need to volume out 3 different lat work outs? It sounds like overtraining to me. Also, if you can do back extensions after D.L.'s, then you didn't deadlift .

Haha! I will remove one lat exercise - I still manage to do back extensions after deadlifts, call me crazy! What do u mean by partial deadlifts bro?

[kirbydunker]

Haha! I will remove one lat exercise - I still manage to do back extensions after deadlifts, call me crazy! What do u mean by partial deadlifts bro?

You bend your knees slightly, and only bend down to the point where your back is doing the work. If you're feeling them in your legs, then you're doing them wrong.

[Popeye's]

You bend your knees slightly, and only bend down to the point where your back is doing the work. If you're feeling them in your legs, then you're doing them wrong.

Got it! I will try it tomorrow! I'm doing back and let u know how it goes! Do u lower the weight then for partial deadlifts or keep the same as regular deadlifts?

[kirbydunker]

Got it! I will try it tomorrow! I'm doing back and let u know how it goes! Do u lower the weight then for partial deadlifts or keep the same as regular deadlifts?

Good question! I had to think about this one a lot, but actually, if you think about the way you do a full deadlift, it's actually two different movements. The first movement, you're exploding off of your hams, and glutes, using your glutes to stabilize, and then the pulling using your lower back, rhomboids, and traps. Partials are that second movement, so you're not using the leg muscles. As for more, or less weight, I have noticed they are a bit harder than traditional deadlifts, as you're not using the explosiveness of your legs to help pull the weight up. I'd say to use less weight, but if you can do more weight, then more power to you.

Edit: I forgot to mention that I've been doing this with my back routine, and I do use significantly less weight than traditional deadlifts. They really aren't deadlifts at all, because deadlifts are traditionally, literally dead weight, that you lift off the ground. I.e., you put the weight down, re-adjust your grip, and lift again. Hope that helps.

[Popeye's]

Good question! I had to think about this one a lot, but actually, if you think about the way you do a full deadlift, it's actually two different movements. The first movement, you're exploding off of your hams, and glutes, using your glutes to stabilize, and then the pulling using your lower back, rhomboids, and traps. Partials are that second movement, so you're not using the leg muscles. As for more, or less weight, I have noticed they are a bit harder than traditional deadlifts, as you're not using the explosiveness of your legs to help pull the weight up. I'd say to use less weight, but if you can do more weight, then more power to you.

Edit: I forgot to mention that I've been doing this with my back routine, and I do use significantly less weight than traditional deadlifts. They really aren't deadlifts at all, because deadlifts are traditionally, literally dead weight, that you lift off the ground. I.e., you put the weight down, re-adjust your grip, and lift again. Hope that helps.

It does make sense to use less weight in partial deadlifts since we are not using leg muscles! I will add it to my routine for tomorrow! Thanks for the advice bro!

[600@50]

With partial deadlifts or rack pulls you should be using substantially more weight than a regular DL. Depending on what height the bar is at it could be upwards of 250 lbs more.

[Popeye's]

With partial deadlifts or rack pulls you should be using substantially more weight than a regular DL. Depending on what height the bar is at it could be upwards of 250 lbs more.

Well, it depends on the height of the starting position! I will take a look at my one rep max tonight!

[kirbydunker]

Well, it depends on the height of the starting position! I will take a look at my one rep max tonight!

Starting position isn't a factor in partials. If you're going past the knee, your hams are definitely activating. If you keep them slightly bent, it will prevent this from happening.

[Popeye's]

Starting position isn't a factor in partials. If you're going past the knee, your hams are definitely activating. If you keep them slightly bent, it will prevent this from happening.

I'll start above the knees in that case!

[JWP806]

Your routine is similar to mine except for deadlifts. How the hell you do deadlifts on back day is beyond me. I do deadlifts on leg days and I like that much better. I tried to do them on back/bi day last week and I couldn't even finish my second set - I had no grip whatsoever.

[Popeye's]

Your routine is similar to mine except for deadlifts. How the hell you do deadlifts on back day is beyond me. I do deadlifts on leg days and I like that much better. I tried to do them on back/bi day last week and I couldn't even finish my second set - I had no grip whatsoever.

I always hear that bro! I actually don't do deadlifts on leg day bc my whole energy goes for squats and other leg exercises, but mainly squats! I still manage to give 4 good sets of deadlifts towards the end of my routine during back day! Try taking superpump 15 mins before starting deadlifts - it will give you a boost!

[600@50]

Starting position isn't a factor in partials. If you're going past the knee, your hams are definitely activating. If you keep them slightly bent, it will prevent this from happening.

Are we talking about deadlifts here or stiff leg deadlifts because you always bend the knee for DLs.

And yes starting position is a factor. If you pull from the lockout position maybe 3 or 4 inches you can or should lift much more than from below the knee. If you can't then take a look at your form.

[Popeye's]

Good question! I had to think about this one a lot, but actually, if you think about the way you do a full deadlift, it's actually two different movements. The first movement, you're exploding off of your hams, and glutes, using your glutes to stabilize, and then the pulling using your lower back, rhomboids, and traps. Partials are that second movement, so you're not using the leg muscles. As for more, or less weight, I have noticed they are a bit harder than traditional deadlifts, as you're not using the explosiveness of your legs to help pull the weight up. I'd say to use less weight, but if you can do more weight, then more power to you.

Edit: I forgot to mention that I've been doing this with my back routine, and I do use significantly less weight than traditional deadlifts. They really aren't deadlifts at all, because deadlifts are traditionally, literally dead weight, that you lift off the ground. I.e., you put the weight down, re-adjust your grip, and lift again. Hope that helps.

I used heavier weights for my partial deadlift! I do feel more pressure on my back and less on my legs! It was intense! Definitely inside my routine from now on!

[kirbydunker]

I used heavier weights for my partial deadlift! I do feel more pressure on my back and less on my legs! It was intense! Definitely inside my routine from now on!

Hell yeah dude. Leave the leg exercises for leg days. I'm working my scrawny ass wheels tomorrow. I'll let you know how it goes =0.

[Popeye's]

Hell yeah dude. Leave the leg exercises for leg days. I'm working my scrawny ass wheels tomorrow. I'll let you know how it goes =0.

How was the workout bro?

[kirbydunker]

How was the workout bro?

Wow, just typed out my work out, and then it denied it, and didn't save the draft.

Long story short.

Feeling it in my outer hams, and quads a little bit.

I always go balls-to-walls, but I don't have much doms.

Calves feel slightly doms.

That's it. Felt I hit it hard, but my legs don't get too sore until I start upping the weight, so we'll see.




Yours?

[Popeye's]

Wow, just typed out my work out, and then it denied it, and didn't save the draft.

Long story short.

Feeling it in my outer hams, and quads a little bit.

I always go balls-to-walls, but I don't have much doms.

Calves feel slightly doms.

That's it. Felt I hit it hard, but my legs don't get too sore until I start upping the weight, so we'll see.




Yours?

I also did legs today! I have a thread with my leg routine that I posted today! I followed the same routine today! My legs were stiff when I was walking down the stairs right after my workout - I'm usually sore the day after tomorrow - but I really need to kick it for my hamstrings, they are rarely sore! Quads get sore easily!

[Popeye's]

Your routine is similar to mine except for deadlifts. How the hell you do deadlifts on back day is beyond me. I do deadlifts on leg days and I like that much better. I tried to do them on back/bi day last week and I couldn't even finish my second set - I had no grip whatsoever.

How do u do deadlifts during leg day? Aren't squats enough? haha!