Posted: 4/18/2009 8:37:50 AM EDT
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I'm thinking:
DL 1x5 at 5RM OR DL 2x8 at 85% Row 3-5x5 Pullups 5x5 Weighted ab stuff I feel like I'm missing something though. Hypers? Face pulls? |
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Quoted:
I have found the face pulls to be one of the greatest back exercises ever. It has caused a lot of the smaller stabilizer muscles in my back to really hypertrophi (sp?) It has really done wonders for me. Fo sho! 
BTW - In this months powerlifting USA, world record holder Donnie Thompson credits overtraining his back for his success. Remember, your back develops much slower than other muscles, so overtraining = twice as much work as your front. I've found doing face pulls in between bench sets gets me a LOT of volume in, and doesn't negatively impact or pre exhaust my chest. So instead of standing around in between sets, train your upper back. 
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Sharky or anyone else that knows.. My power rack has a free weight seated rowing add-on and I was wondering how I can use it for a face pulls? I'm thinking if I use the tricep rope and and do the same face pull movement it should work the same as the baded version, does that sound right? |
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Quoted:
Sharky or anyone else that knows.. My power rack has a free weight seated rowing add-on and I was wondering how I can use it for a face pulls? I'm thinking if I use the tricep rope and and do the same face pull movement it should work the same as the baded version, does that sound right? Yep. You can do it kneeling or standing too. |
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t-bar rows, one-armed rows, and wide/closed-grip pull-ups are staples in my back workout. There are also lots of cable exercises you could do as well as bent-over rows and seated rows.
Hyperextensions are mandatory to strengthen the lower back. 4 sets of 10. I've also found that stiff-legged deadlifts aid in lower back strength. |
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As a rule, to hit my lats, I try to get 3 basic movements in:
Rowing with elbows tight (narrow grip pulldowns, underhand rows) Rowing with elbows wide (machine rows, overhand rows) Wide pull down (pull ups, lat pulldowns) There are obviously many ways to accomplish each of these, and like I said, this is just what I do for lats. Other than the pulls to the forehead, I've had great success with the delt movement where you lay on your side, and lift a tiny dumbell straight armed through 180 degrees of motion- palm down, neutral grip. I can't find pics or video. 
Cables, and reverse pec deck don't seem to work quite as well, but they're so fucking easy it means you won't neglect them. |