Do you have a smith cage? Or a Deadlift platform?
oh yea theres a smith machine
You can do it off blocks or some sturdy step ups if there are some there
To akuma, and everyone else that gives a shit, here’s how I do BB Rows.
This was 475x10, a 1 rep PR, and yes, there is body english 
As far as I’m concerned, the important part with these is that you feel it in the intended muscles (whole upper back area), and your spine doesn’t round.
[quote]eyegainweightbig wrote:
[quote]waylanderxx wrote:
Meh, can’t say I like anything in that back routine other than the pullups
I’d ditch one of the one arm rows and swap it with BB row and I’d drop those god forsaken chest supported t-bars for the real thing.
I’m also assuming the wide grip cable row is for the upper back? Decent movement but I’d ditch it for pendlay rows.
Hyperextensions also suck super ass crack, I’d deadlift or at least rack pull
Basically, what I’m saying is if you can’t do 15 BW pull ups in a row, stay off machines. The infamous “cable row” is like quicksand if you don’t no what you are doing. You never get anywhere and yes, ultimately, you will die.[/quote]
damn Waylander you just hated on my back workout and i thought i loved it ha my mood is ruined. wow I would leave the gym so tired and my lats soo sore, but anyways here come the questions to make it better…
I feel like one arm db rows give me a good stretch and contraction, but i guess i will now do bb rows instead. does the bar pause on the upper abs with shoulder blades pinched?
also wow, no cable rows huh? ill switch them for pendlay rows thennn… i looked them up and im not quite sure i get the difference between them and bb rows, except that you bend until upper body is parallel?
Also, whats a real t bar then? i didnt know these were fake haha[/quote]
BB rows are brought into the waistline with a squeeze and shoulders squeezed.
Yah the idea is right on pendlay rows, except unlike BB row where I grip shoulder width I put my pinky on the ring for pendlays and yes and about parallel to the ground.
Lol real T-bar being sticking the barbell in the corner of the gym and not doing them chest supported. You put a V-Grip attachment at the top of the barbell and pull with that.
[quote]waylanderxx wrote:
Lol real T-bar being sticking the barbell in the corner of the gym and not doing them chest supported. You put a V-Grip attachment at the top of the barbell and pull with that.[/quote]
Or put 2 DBs, in the area of 80-100 lbs each, on one end of the bar, with that end of the bar up against a flat part of the wall. Works just as well, minus putting holes in the walls
True story.
[quote]hungry4more wrote:
[quote]waylanderxx wrote:
Lol real T-bar being sticking the barbell in the corner of the gym and not doing them chest supported. You put a V-Grip attachment at the top of the barbell and pull with that.[/quote]
Or put 2 DBs, in the area of 80-100 lbs each, on one end of the bar, with that end of the bar up against a flat part of the wall. Works just as well, minus putting holes in the walls
True story. [/quote]
And then when I am in the gym looking for a pair of 80-100 lb DB’s and see a scrawny mofo has used them to hold the BB down, they will die.
True story.
HOLES IN WALL ALL THE WAY!
into the waistline?? wow thats below the abs, like the part where your shorts start? i always thoight your supposed to bring bb rows to the upper abs
and for the t bar, your just bringing the plates to your chest? wont the 45’s limit your range of motion alot?
[quote]eyegainweightbig wrote:
into the waistline?? wow thats below the abs, like the part where your shorts start? i always thoight your supposed to bring bb rows to the upper abs [/quote]
Reference the video I just posted…somewhat like that. A little bit higher is ok, but not too much.
[quote]hungry4more wrote:
[quote]eyegainweightbig wrote:
into the waistline?? wow thats below the abs, like the part where your shorts start? i always thoight your supposed to bring bb rows to the upper abs [/quote]
Reference the video I just posted…somewhat like that. A little bit higher is ok, but not too much. [/quote]
Also check youtube for a video of Dorian Yates rowing. He does them underhand, but the form is the same.
ok gotcha, so maybe around the lower abs area?
[quote]eyegainweightbig wrote:
ok gotcha, so maybe around the lower abs area?[/quote]
The waist.
[quote]eyegainweightbig wrote:
ok gotcha, so maybe around the lower abs area?[/quote]
Yes. As a rule of thumb, the higher up you bring the bar, the more it works the lats.
[quote]waylanderxx wrote:
[quote]eyegainweightbig wrote:
ok gotcha, so maybe around the lower abs area?[/quote]
The waist. :)[/quote]
No dummyhead, you shoot two to the chest, one to the head/pelvic area. I bet you couldn’t kill someone in a gunfight to save your life, gosh.
ok big guys how does this look:
pull ups (until 15)
bb rows to the beltline (AKA waist), bent at about 45 degree angle
t bar rows using the v grip on a barbell, bent about 45 degrees
wide grip lat pulldowns (to the chest, overhand)
pendlay rows, which are basically bb rows but body about parallel to floor and rowing to the chest
did i get it right, how does that look?
thanks!!!
[quote]eyegainweightbig wrote:
ok big guys how does this look:
pull ups (until 15)
bb rows to the beltline(AKA waist), bent at about 45 degree angle
t bar rows using the v grip on a barbell, bent about 45 degrees
wide grip lat pulldowns (to the chest, overhand)
pendlay rows, which are basically bb rows but body about parallel to floor and rowing to the chest
did i get it right, how does that look?
thanks!!![/quote]
[quote]eyegainweightbig wrote:
ok big guys how does this look:
pull ups (until 15)
bb rows to the beltline (AKA waist), bent at about 45 degree angle
t bar rows using the v grip on a barbell, bent about 45 degrees
wide grip lat pulldowns (to the chest, overhand)
pendlay rows, which are basically bb rows but body about parallel to floor and rowing to the chest
did i get it right, how does that look?
thanks!!![/quote]
My recommendation is that you split that work up into 2 sessions, and swap out the wide grip lat pulldowns for rack chins. And add in deadlifts as part of your “back” routine (assuming currently you pair them with legs?).
So maybe 2 thickness movements (thickness=deadlifts/BB Rows/Tbars) and 1 width (width=pendlays, pullups, rack chins) movement one session, then 3-4 days later 2 width movements, and 1 thickness movement, utilizing all 6 of these exercises. Make sense?
[quote]hungry4more wrote:
To akuma, and everyone else that gives a shit, here’s how I do BB Rows.
This was 475x10, a 1 rep PR, and yes, there is body english As far as I’m concerned, the important part with these is that you feel it in the intended muscles (whole upper back area), and your spine doesn’t round. [/quote]
Dude, no one can really argue with a back like yours!
[quote]hungry4more wrote:
[quote]eyegainweightbig wrote:
ok big guys how does this look:
pull ups (until 15)
bb rows to the beltline (AKA waist), bent at about 45 degree angle
t bar rows using the v grip on a barbell, bent about 45 degrees
wide grip lat pulldowns (to the chest, overhand)
pendlay rows, which are basically bb rows but body about parallel to floor and rowing to the chest
did i get it right, how does that look?
thanks!!![/quote]
My recommendation is that you split that work up into 2 sessions, and swap out the wide grip lat pulldowns for rack chins. And add in deadlifts as part of your “back” routine (assuming currently you pair them with legs?).
So maybe 2 thickness movements (thickness=deadlifts/BB Rows/Tbars) and 1 width (width=pendlays, pullups, rack chins) movement one session, then 3-4 days later 2 width movements, and 1 thickness movement, utilizing all 6 of these exercises. Make sense?[/quote]
ohh yea man i forgot rack pulls at the end for lower back. I dont deadlift on leg day. I will add rack pulls at the end for lower back now.
As far as splitting up into two sessions, my current split is:
mon- arms
tues-legs
wed-chest
thurs-back
fri-shoulders
sat and sun off
…so do you still recommend splitting my back workout? it seems like it would involve either rear delts or bis which are used on other days, so how would you recommend i add another back day in? or should i just do it all in one day?
wow thanks for the help!