Back day was crazy!

[Bbuildersteve]

Being knee deep in contest prep can be exhausting, good workouts become scarce, but yesterday was one of those prep workouts that had that full blown offseason feel to it. Damn it was nice!

What did yall train yesterday?
Here was my routine:

Lat pulldown close grip
2x10, 1x failure

Barbell row Reverse grip
2x10, 1x failure

Seated low row
2x10-12, 1x failure

Single arm cable row
3x15

 

[pesty4077]

That routine is very close to the one I did yesterday. Except I didn't go to failure.
4 x 12 high cable rows
4 x 8 seated cable rows
4 x 8 Smith Machine bent over rows
3 x 12 wide grip lat pull downs.
3 x 15 dumbell pullovers for stretch at end.

 

[madg]

Back for me also

Pullups 3 x failure
Barbell row 3 x 8-12
Seated cable row 3 x 8-12
Glose grip pull down 3 x 8-12
Rope standing straight arm pulldown 3 x 20

 

[pistonpump]

Wednesday 26th June 2024

** One Arm Barbell Row 3x8

** Barbell In The Corner 4x10-15

** One Arm Lat Pulldown 3x8

** Assisted Chin Up 3x8-10

** Weighted Hyperextensions 4x20-25

** Weighted Crunch Machine 3x20

** Decline Bench Leg Raises 4x10 (loving these on a high incline great for abs)

 

[headtrainer]

Being knee deep in contest prep can be exhausting, good workouts become scarce, but yesterday was one of those prep workouts that had that full blown offseason feel to it. Damn it was nice!

What did yall train yesterday?
Here was my routine:

Lat pulldown close grip
2x10, 1x failure

Barbell row Reverse grip
2x10, 1x failure

Seated low row
2x10-12, 1x failure

Single arm cable row
3x15
View attachment 201854View attachment 201855

Do you train your back once a week or twice a week?

 

[Fattyone]

Yesterday was back day for me too.. very weird. Guess all of our coaches follow the same cookie cutter lol

2x chest supported lat focus rows
2x smith BOR’s
3x single arm cable rows
3x straight arm lat PD’s
3x body weight pull ups
3x cable curl ezcurl
3x alternating dumbell curls

 

[3BILLS]

Deadlifts x1 work set
Bent rows x1 work set / 1 back off
Chin ups x3 bw sets
Rope pullovers ssw face pulls 3 sets
Lying leg curl 3 sets

 

[ape1nope]

Do you split ur back across two days? I throw lower back in with hamstring days. My ‘back’ day is really upper back day.

 

[pistonpump]

Deadlifts x1 work set
Bent rows x1 work set / 1 back off
Chin ups x3 bw sets
Rope pullovers ssw face pulls 3 sets
Lying leg curl 3 sets

Damn that's low volume

 

[3BILLS]

Damn that's low volume

Back gets hit 2 to 3 times a week

 

[Bbuildersteve]

That routine is very close to the one I did yesterday. Except I didn't go to failure.
4 x 12 high cable rows
4 x 8 seated cable rows
4 x 8 Smith Machine bent over rows
3 x 12 wide grip lat pull downs.
3 x 15 dumbell pullovers for stretch at end.

Pullovers for me is always a great finisher. I will usually do those with a dumbbell or with a rope off the bottom of a cable machine.

 

[Bbuildersteve]

Do you split ur back across two days? I throw lower back in with hamstring days. My ‘back’ day is really upper back day.

Every other week I will hit back 2x for that week. I rotate between chest. Every week I do hit legs, splitting those up between hammies and glutes on one day and Quads on another.

 

[Bbuildersteve]

Yesterday was back day for me too.. very weird. Guess all of our coaches follow the same cookie cutter lol

2x chest supported lat focus rows
2x smith BOR’s
3x single arm cable rows
3x straight arm lat PD’s
3x body weight pull ups
3x cable curl ezcurl
3x alternating dumbell curls

I’ve pretty much done the same routine for last 15+ years. I mean split. If it isn’t broke don’t fix it right? lol. I’ll mix up volume of the workouts, workload, but my split hasn’t really changed.

 

[Bbuildersteve]

Do you train your back once a week or twice a week?

2x every other week.

 

[xpoc]

Straight from my log book

1. Underhand grip pulldown 1x failure @ 9 (R/P) failure again @ 4

2. Nautilus Pullover 1x failure @ 7 (R/P) failure again @ 3

3. Hammer Strength Low rows 1x failure @ 8 (R/P) failure again @ 3

4. Cable Rows 1x 10 (1-2 RIR)

5. Kelso DB Shrugs 1x failure @11

6. Rear Delts on rev pec deck 1x failure @ 9 (R/P) failure again @5

***I DID 2 biceps exercises after ***

 

[w8tlifterty]

Deadlifts x1 work set
Bent rows x1 work set / 1 back off
Chin ups x3 bw sets
Rope pullovers ssw face pulls 3 sets
Lying leg curl 3 sets

what’s your chin up reps look like across 3 sets (I assume to failure) at your current body weight?

Very similar to how I structure things hit every 6-8 days. I love an all out full tilt work set followed by a back off set.

When I see splits of 5-6 different exercises at 4x10-12 a little piece of me dies lol. To each their own, I’ve just never enjoyed that type of training.

 

[3BILLS]

what’s your chin up reps look like across 3 sets (I assume to failure) at your current body weight?

Very similar to how I structure things hit every 6-8 days. I love an all out full tilt work set followed by a back off set.

When I see splits of 5-6 different exercises at 4x10-12 a little piece of me dies lol. To each their own, I’ve just never enjoyed that type of training.

1St - 12
2nd - 8-10
3rd - 6-8

That's like 45 seconds rest
At 265

Haha I get that bro
Even my (isolated) back workouts
It will be either
3 sets with 2 of them being drop sets with a Little rest between sets or 3 rp with a little longer then a normal for a rp

 

[w8tlifterty]

Hell yeah…

1St - 12
2nd - 8-10
3rd - 6-8

That's like 45 seconds rest
At 265

Haha I get that bro
Even my (isolated) back workouts
It will be either
3 sets with 2 of them being drop sets with a Little rest between sets or 3 rp with a little longer then a normal for a rp

 

[Bbuildersteve]

Straight from my log book

1. Underhand grip pulldown 1x failure @ 9 (R/P) failure again @ 4

2. Nautilus Pullover 1x failure @ 7 (R/P) failure again @ 3

3. Hammer Strength Low rows 1x failure @ 8 (R/P) failure again @ 3

4. Cable Rows 1x 10 (1-2 RIR)

5. Kelso DB Shrugs 1x failure @11

6. Rear Delts on rev pec deck 1x failure @ 9 (R/P) failure again @5

***I DID 2 biceps exercises after ***

Oh man! A nautilus pullover? Nice! I wish I had one at my gym. As soon as I find an old school one, I’m snagging it.

 

[danieltx]

I hit back today as well.

HS front pulldown machine unilateral:

• 3 x warmup
• 3 x work

Nautilus Inspiration upper back pulldown:

• 5 x work

Cable row seated neutral grip medium width:

• 3 x work

Nautilus free trainer seated cable row:

• 3 x work

Smith rack deadlift:

• 3 x warmup
• 2 x work

Nautilus Inspiration row overhand:

• 3 x work

Cable row seated close grip:

• 3 x work

Nautilus hyperextension:

• 3 x work