killer back program

hey guys. Would like to know what you thing of my back program!!

lat pulldowns 4sets 10-12 reps
bent over barbell rows 4 sets 10-6 reps
deadliftd 4sets 8-6 reps
one arm rows 4sets 10-8 reps
seated close grip rows 4sets 10-81eps

thanx hey

I'm not into the BBer style workouts like this, but why would you put the most technically demanding and CNS dependent exercise 3rd in your routine?

i generally do deads last dc evo, that way it limits u from going to heavy and all the muscles are warm so i find less chance of injury of guys lifting with their egos

DJ wrote: i generally do deads last dc evo, that way it limits u from going to heavy and all the muscles are warm so i find less chance of injury of guys lifting with their egos

Lol - can't say I agree with the programming logic on that one mate muscles are warm, but also considerably fatigued. Considering the pure building potential of deads surely you'd want it first after a good warm up or potentially second as a 70% of max effort with high volume?

Guys doing deadlifts with ego, are, I'd imagine not following a structured plan hence the injuries. They'll also end up injured regardless because they'll lift everything with ego

only things I'd change in that routine are moving dead to second exercise, before bent over rows. Oh and swop the pulldowns for pullups

thanx for all the advise

I have applied this with quite a few guys, they don't go to heavy and maximize on form, I find it works well for them, different strokes for different folks

I do it last and still manage 200kg for 8 reps, it took a while to get there but enjoy doing it last.

Also do it last, if I start with it my back is shot for the rest of the exercises

I find that im more prone to back injury when i start with deadlifts or even if i do them second.

@DJ - 100% agree different strokes for different folks

@Koe - you are a bit of a beast and probably an exception to the rule

I'd be quite interested to see the warm ups and general mobility of people doing it last due to potential injury and back pumps.

I tried alot for back, changing it up every week i never felt like i was hitting it like i should until i finally found the right order of exercises that worked for me.

I always start with my religious warm up routine for all upper body workouts with the 3kg's

Then i start with wide grip pullups - 4 sets 10reps ( Awesome stretch for the lats, get that width going )
Over to Lat Pulldowns - 4 sets - 12,10,8,Drop ( i do one warm up/form set always just for 15 reps on a light weight, just to get my form locked in nice for the rest of the sets, increasing weight every set obviously. )
i then alternate either Barbel rows or take the close grip handle and put the bar in the corner of the gym and do v_bar rows - 4 sets - 12,10,8 Drop ( i normally work up too about 2 20's and a 10 each side for the barbel rows for 8 reps then drop or 5 plates for 8 reps on the v-bar rows then drop set.
i move over to dumbell rows - 4 sets -12,10,8,Drop ( slow, controlled big squeeze at the top )
Then Seated Rows 3 sets 12,10,8
End off with Deadlifts. Start with a 20 each side and go up every set by a 20 each side till i reach 200 for 8.
15 reps - 40kg
12 reps - 80kg
10 reps - 120kg
10 reps - 160kg
8 reps - 200kg
( I dont count the bar ever, only the plates i put on. )
Perfect form, good squeeze, no hyper extending.
Intensity is high form is perfect, back is swollen and it hurts awesome the next day.
try it.
Peace guys.

Hey Stevo:The deadlift is really Taxing on the Lifters cns central nervous system.Some bodybuilders like their cousins the power-lifter train the deadlift (On its Own)and not with every back training session.I known it to give a great foundation @ 2 x per month.Remember this is an Ass kicker and no Powerlifter trains it as often as Bench or Squat.The reason i was told is that the deadlift and Squat compete for the same Energy.They are both Lower body power lifts.