how to increase bb rows

[the.gladiator1987]

k guys on cycle and felt like this is a good time to get bb rows up

anyway what is ur guys routine for bb rows? right now for back i have

deads 5x5
bb rows 4x6
pullups 4xF
cable rows 4x8

My bench is around 330-340, but bb rowing 195x6 was heavy. I need to get this up.. Any ideas?

 

[SouthernLord]

Row before deads if they are a major priority.

Are you rowing from the floor or regular upright style?

I hit three sets of 8 from the floor last week following deads. 225, 250, 275. I had to take 3-5 seconds between each rep of the 250-275 haha. I've been rowing upright prior but I feel from past experience rowing from the floor has more DL carryover. I feel the bber style row more in my low back and traps compared to from the floor. These smoke my lats and mid back with no low back stress.

Btw, my row = my bench. Weird, huh?

 

[the.gladiator1987]

I do pendlay rows, so my back is parallel to the floor and i deload the weight on the ground every rep.

Shit deads are a priority! And i dont feel like deads interfere with my bb rows, my bb rows are just weak. I believe it was you that said your bb row should equal your bench! Fuckkk i got a long way to go!

So what should my set/rep scheme be if I want the most strength for my bb rows?

 

[SouthernLord]

4x6 looks good. You might have to micro load to start making progress.

 

[oso0960]

You could add them in on another day as well. Maybe before or after every workout, do 1 set of rows. And you could even do cardio/HIIT on the row machine depending on whether you need/want cardio on your cycle.

 

[zedhed]

Hey glad, you can always go 10x3 also. With this you can really pack on the weight, but because you are only doing 3 reps you're not too fatigued to finish the full set. It takes a little work to figure out where to start weight wise but once you do its a gr8 way to bring up lagging parts. An excellent way to pack on fast strength.

 

[ghettostudmuffin]

I concur. 10x3 is a great rep scheme for strength.

 

[[CinnamonBuns]]

obviously your other movements like bench press are likely too advanced for linear progression, but do you think you could gain anything from a madcow style rowing routine given that your rows are far less progressed?

one thing is for sure, thats one hectic imbalance

 

[fortunatesun]

I stuck with a set/rep scheme I liked and added 2 back-off sets (2x10). I do Pendlays as well.

Sort of a random move but it worked well for me: I DL first too and as it's tough to increase the weight afterwards then increase volume.

 

[ExtraMile]

You could use the 5/3/1 method just for your BB Rows...

Or you could make yourself two lower body days, one starting with squats and the other with deadlifts, then you could do the BB Rows first on back day...