new back routine

[theoak01]

here is a sweet routine

upperback
yates rows 3x6-8
t-bar rows(old school with the olympic bar in the corner) 3xfailure
seated cable rows 3x6-8

lower back
hyperextensions 2 warm up sets
deadlifts 5x5

 

[DaCypher]

I'm generally of the opinion that one should choose either squats OR deadlifts, as doing both when you're training hard just ends up being too much--at least in my case. Since I've got my routine split up into a leg day, back day, and chest day I also try to focus on the particular muscle I'm working and give everything else a rest. Regular deadlifts are a whole-body lift, rack deadlifts tend to use a bit of leg strength, but mostly emphasize the back, traps, etc. When I do rack deadlifts I start the movement at about 1-2 inches above my knees. Plus, yes, I get to go heavier--though I've dropped the weight and focused on my form, since I got a bit carried away in trying to up my poundages, and my low-back was not happy. Feels much better now.

That makes some sense. By the way, do you use a traditional stance when deadlifting? By traditional I mean feet approximately shoulder width and hands slightly wider (at least I think thats traditional). Lately I've been doing full deads on back day with a wide stance and hands inside the legs but I seem to be getting more sore in my glutes/lower back than anything else.

 

[OMEGA]

when I am lazy

5-6 sets of deadlifts with some dumbellshrugs and pec-dec-reardelts thrown in.

 

[Blood&Iron]

That makes some sense. By the way, do you use a traditional stance when deadlifting? By traditional I mean feet approximately shoulder width and hands slightly wider (at least I think thats traditional). Lately I've been doing full deads on back day with a wide stance and hands inside the legs but I seem to be getting more sore in my glutes/lower back than anything else.

What you're doing are called sumo deadlifts. Generally, I prefer regular deadlifts--though do whatever is most comfortable--but I actually very rarely perform deads. I no longer perform full-body workouts, and I don't really feel there is any good place to fit deads without some considerable overlap in the muscle groups I work. This results in not giving my legs sufficient recovery time. I'm not a powerlifter so I'm not really worried about dropping any particular lift even if it's as revered as the dead.