Back workout w/ Deadlifts

Howsit guys. So I've really been neglecting deadlifts for the last two months or so and have been doing back without them. However, yesterday I decided to get back into them and incorporated them into my workout as follows:

Chinups/Pullups: 3*8

Deads: 4*8-12 (last set only 4 reps)

**I started with a light weight, worked up to my last set which was 90kgs but I could only manage 4 reps (I'm pissed, my strength has dropped a lot since I've stopped them, but I also forgot my straps so I couldn't really manage my grip on the last two sets).

Lat Pulldowns: 3* 10

T-Bar row: 4*10

Machine row: 3*10, one arm at a time

Seated low pulley rows: 2*10

Shrugs on Smith machine 3*10.

Eish, after the deads my forears were shot and I was out of breath. I went lighter on all the other exercises because of this. I was winded after deads for my whole workout and actually struggled to push through. I'm wondering what you guys do for back? I've always wanted to have a seperate day for deads, squats and cleans (I've never done cleans but my form on squats and deads are immaculate; ja ek blaas my eie toeter). I don't know, I'm following a 5 day split, something like this-

mon: back
tues: chest
wed: legs
thurs: delts
fri: arms

What do you guys think?

(P.S I'm training natty so keep that in mind).

legs and back far form one another

I do legs Monday and back Thursday after my off day on Wednesday

8 sets 3/4 warmups then the rest working sets

I also keep back and legs far apart otherwise I find i don't recover, I do legs before my day off and find that works best for me

Do deadlifts closer to the end of your routine.

Yeah I did legs on friday and could feel my legs recovering also played a role in my routine yesterday (hams were tight- did stretch a bit but they took most of the strain).

Hm, so mabey 5 sets of dls in which 3 are working? Throw in t-bar x4, pulldowns/pullups x4, one arm rows x4 or low pulley rows. So that's 4 exercises. Next to legs back for me is definately the most taxing, so I'll definately move them further apart. I'm also curious, if following a 5 day split, arms with back/shoulders/delts or seperate days for them. Like I said I'm doing arms on a friday but it feels unnecessary. Would rather split up bis and tris and add them in somewhere.

You can move leg day and back day away from each other and do deadlifts on leg day.

Other option- have a cup of cement:p and push through.

deadlifts 8sets 4 warmup 4 heavy
lat pulldown 4 sets
dumbell rows 6 sets each arm
reverse rows with barbell 4 sets

kkx250 wrote: Do deadlifts closer to the end of your routine.

Personally I wouldn't go anywhere near deadlifts when fatigued, you are not going to lift as heavy and your form will not be good. KOE made me do deads at the end of a session I had with him and I will neeeeever do that again, no offense KOE

Either work on your grip, buy some straps, or make a separate deads day, but I would keep them at the beginning of a workout no matter what. Straps will save your forearms, if you are not worried about grip strength, then get them. Or chalk, or sponges. But rather avoid end of workout deads, you want to be able to hit them hard and heavy, not when you are fatigued.

i do deadlifts first followed by bent over rows.
and then the normal stuff
lat pulldowns
seated row
dumbell row

VonD wrote: i do deadlifts first followed by bent over rows.
and then the normal stuff
lat pulldowns
seated row
dumbell row

Same here

pr0gr3s1v3 wrote:

VonD wrote: i do deadlifts first followed by bent over rows.
and then the normal stuff
lat pulldowns
seated row
dumbell row

Same here

I also start with deadlifts... I find my form suffers too much if I do other stuff first... :blush:

CHAPEL wrote:

kkx250 wrote: Do deadlifts closer to the end of your routine.

Personally I wouldn't go anywhere near deadlifts when fatigued, you are not going to lift as heavy and your form will not be good. KOE made me do deads at the end of a session I had with him and I will neeeeever do that again, no offense KOE

Either work on your grip, buy some straps, or make a separate deads day, but I would keep them at the beginning of a workout no matter what. Straps will save your forearms, if you are not worried about grip strength, then get them. Or chalk, or sponges. But rather avoid end of workout deads, you want to be able to hit them hard and heavy, not when you are fatigued.

Works better for me at the end. You don't need as much weight.
Its a back workout anyway - you don't need to put the weight down at all.

Works better for me at the end for the exact reason JR said- you don't need as much weight. I also find that I am completely knackered after D/L's can't imagine doing much after that.

Yeah I like that. Deads than b/o barbell rows and then 3 sets of the usual. Gonna do this, thanks for the feedback.

My thing is though I like going heavy (same with squats). Its always a competition with myself to see if I can improve, if I do deads at the end this sort of defeats the purpose. It might just take a while to build up the stamina again, cause I used to do deads every back and I actually managed.

Witwolf wrote: My thing is though I like going heavy (same with squats). Its always a competition with myself to see if I can improve, if I do deads at the end this sort of defeats the purpose. It might just take a while to build up the stamina again, cause I used to do deads every back and I actually managed.

I actually find that I can go heavier on deadlifts if I do it at the end..not sure why, maybe its cos all the stiffness from my muscles are gone, got a good muscle pump going, joints are lubricated and I am always psyched when I am about to deadlift. It helps that I am currently doing full body workouts (found that it works better for me than a split routine) focused on the big 3 so my back isn't tired by the time I get to deadlifts