bad backworkout

[hanuri]

Just had a not so good back session this night. Not good in strength wise , but in the end I had a nice pump . Perhaps something went right afterall?
Here´s what I did;


chins behind the neck 50x15,5 kg ( 14x, 12x,12x, 12x w 15.5 kg added weight ) too many half reps . Have to do it again next week .

chins narrower grip 2x6-5 / 15-10 kg

triangle pullups 2x6 / 10kg - 0 kg

barbell bentover rows( supersetted )100-120 kgx 8-6

one arm low pulley row

+

seated goodmornings 2x20 / 60 kg

Felt a little down in strength but th efeeling was very present in the end.

[Trez]

I thought goodmornings got like put on a blacklist or something a few years back, or am I just making things up in my head?

Sorry to hear about your bad workout hanuri at least you aren't as lightweight as I am!

Trez

[Suz]

OK Hanuri man. In my day, my back stopped traffic, so even though I was never as strong as a man, I must have done something right. My key exercises were heavy dumbbell rows, wide-grip chin ups, narrow-grip seated cable rows, lower back extensions, wide-grip cable pulldowns to the chin, and rear delts on the fly machine. (Yes, rear delts are a shoulder exercise, but they really polish off the appearance of your back.) I really liked the T-bar row too, but those machines are becoming rare in our gyms here. Deadlifts are great, but I always managed to screw up the form because I'm so clumsy, so I gave up on them.

There is some controversy about pulling behind your neck, as you know. The late great Mel Siff maintained that it was fine if you were in control of the movement. I agree. Since my coordination is lacking, I chose to pull to the chin instead, just to be safe.

I always found it helpful to feel and engage my back muscles before I began each repetition. There's nothing wrong with the exercises you're doing. But if you can't engage and feel your back when doing them, either lighten up or try other exercises. As a "former" personal trainer (damned good one, too,) I cringe when I see the form people use when training their back...no comprehension whatsoever of the natural, neutral curve of the spinal column. Take a look at an anatomy chart of the spine. It isn't "straight." It doesn't hump over like a mad cat. When working the back, maintain a "neutral spine." You probably know this...I'm just hitting you over the head with a friendly reminder.

Love
Suz

[Suz]

PS Goodmornings aren't for everybody. Some people just can't keep a neutral spine when doing exercises like goodmornings or straight-leg deadlifts. If you CAN, the exercise is perfectly fine, but properly executed, will affect your hamstrings more than your back.

OK...Tarzana is now stepping off the pedestal. Please take whatever I say casually. I only know what has worked for me. Love you.

[liftsiron]

Back was always one of my strongest bodyparts. I never really did pullups or chins. I liked bent barbell rows, front lat pulldowns, V grip pulldowns and seated cable rows. Heavy shrugs on shoulder day and heyper extensions for low back.

[Suz]

Originally Posted by liftsiron

Back was always one of my strongest bodyparts. I never really did pullups or chins. I liked bent barbell rows, front lat pulldowns, V grip pulldowns and seated cable rows. Heavy shrugs on shoulder day and heyper extensions for low back.

OK. YOU WIN!!! Nice back!

[liftsiron]

Originally Posted by Tarzana

OK. YOU WIN!!! Nice back!

I wouldn't say that, you look awesome!

[hanuri]

Thank you u both! I´d say TWO great backs pictured here....
Tarzana I remember that pic as an avatar of yours a while ago. Remínds me a lot of our great Ms Olympia from the 80´s Carla Dunlap......
I´m not in a league w you 2 but normaly can feel the backwork guite well. Yesterday was just not a good day.... Chins are my fave move. Currently I´m trying to get 50 reps in 4 sets w as much added weight I can handle. If some weight ( like this 15.5 kg) causes too many half reps , I´ll do it again so many times I get it right . Been doing that for about two months now. My rec for 3 sets of chins ( bodyweight) is 63 reps . Had to try something else. And in my ´case ALL info is needed btw and welcomed too.

[Suz]

I am humbled. Obviously you are stronger than a stallion. There is a saying at our gym: "There are two kinds of people. Those who do chin-ups, and those who can't."

[liftsiron]

Originally Posted by Tarzana

I am humbled. Obviously you are stronger than a stallion. There is a saying at our gym: "There are two kinds of people. Those who do chin-ups, and those who can't."

I never could do many pullups or chins, but then I never really worked on them much.