Tell me about your backday.
Today I'm doing: weighted neutral grip pullups, one arm rows, tbar, face pulls and shrugs.
Kinda related, my back gives me light pain in the areas I circled, what might this be due to? It is a pain I used to get like once a year for a day or two but since I started lifting it has been appearing more often. Is it an inflammation?
>>37267532
Could be. Does it hurt bad after deadlfting?
>>37267532
Could be muscle pain due to posture or just funky deadlift/squat form.
Could also be kidney issues. Too much blood being squeezed through your kidneys feels like a dull ache. Easily mistakable for muscle strain/mild DOMS if you haven't had DOMS for a while.
>>37267593
>fit
indeed deadlifting is the major problem for it, followed by back squats
it's not the spine I think, it's like on the side of it
>>37267448
Shrugs
Pendlay rows
Deadlifts
>>37267448
deadlift, dumbbell row, pulldown, pull up and face pull are the only back exercises i do, and i got (relative to the rest of my body) very good traps. i think shrugs are useless.
>>37267448
Deadlifts and neutral grip pull-ups are all I do.
>having a back day
kek
But the exercises I do are,
Pendlay rows
pull ups
deadlifts
good mornings
OHP
>>37267448
Usually worked in with chest or shoulders.
3x10 wide grip pullups
5x5 pendlay row
5 sets to fail of shrugs
and deadlift too
I usually also go home and practice archery for a few hours too, its a great endurance training for your traps and delts. You can manipulate your draw to work certain groups as well.
>>37267532
Are your hamstrings tight?
>>37268040
This, I had a similar problem a few months ago and it turned out to be hamstrings
>>37267962
archery and baseball scare me
pic related
>>37268306
>archery
Just alternate sides
>baseball
I'll take the imbalances if it means I'm making pro athlete money
>>37268481
but wouldnt you suck at firing with your non-dominant side. also baseball can rape the shit out your shoulders and knees at a hs level
>>37268518
I'm not american so I've never played baseball, but this was always weird to me. Why do people get such fucked up injuries playing baseball? Football and basketball I can understand, but baseball isn't much of a contact sport
>>37268546
well the pitchers are throwing balls at like 80 mph hundreds of times a day. Catchers on the other hand are squatting so fucking much prolly like 20 hrs a week. reminds me of crossfit with their ridiculous volume
>>37268306
>>37268518
I'm an Ambidextrous shooter. I inherited a left hand bow from my dad, and a right from my uncle. tuned them up so they weigh the same and make sure to take an even number of shots with both. Definitely a problem for some people, for sure, but not me.
blessedbyrobinhood.png
>>37267532
>>37267618
are you taking too much creatine? you could have kidney damage. If using, discontinue for two weeks and see if aches disappear.
Paused Pull ups 6x2-3
Underhand Machine Rows 3x8-12
Cable Row 3x8-12
DB Row 2x12-15
Pull downs 2x12-15
The pumps are ridiculous desu, my other day o work back I do
Heavy db row 3x3-5
Pull ups 2x6-10
Chin Ups 2x6-10
DB Pullovers 1x12-20
does anyone else do inverted rows? great for rear delts too
should i take a break from weighted chinups? im trying to bulk and starting to get elbow tendonitis. what is the best type of row cable or dumbell?
>>37267448
WARM UP
>rowing machine 5 mins (low intensity)
EXERCISES
>1 set of dead lifts (hypertrophy rep range)
>pull ups until failure
>negative pull ups
>cross trainer 5 minutes (low intensity)
>rear deltoid raises (hypertrophy rep range)
>straight arm lat pulldowns (hypertrophy rep range)
>face pulls (endurance rep range)
>bicep curl 21's on a preacher
>farmer's walks until failure (3 sets)
COOL DOWN
>stretches
>rowing/cross trainer 5 minutes (low intensity)
>>37269888
ask me how I know you're puny
>>37269900
how do u know hes a tiny teen?
>>37269900
I'm probably bigger than you and have been lifting for years, I also don't waste time doing multiple sets because its factual that one set struggling to hit 12 reps is better than doing 3 sets and struggling on the last one.
But go on, I'm sure you and your knowledge from shit posting and memes has a brilliant explanation.
>>37269972
>1 set if better than 3
>'factual'
>>37270034
1 set is better for strength and hypertrophy training.
Unless you do cardio (endurance) lifting, in which case you can do as many sets as you like.
>>37267742
you fool, add a horizontal row like a bb row or a db row or a cable row or anything row, its for the thickness of ur back senpai, believe in me
Relevant question:
Due to a knee injury (meniscus) I don't know if I can do deadlifts for a while (not risking it, my job requires running).
What are the best non-deadlift exercises for joocy traps and erectors? I know "shrugs" and "back extensions" but what kind of volume? Are there secrets to getting more out of them? Thanks
>>37270101
I like to do Hex Bar shrugs for traps and 'Good Mornings' or a roman chair for erectors. The Hex bar makes it easy on the hands and you get a good full range of motion on the movement.
Sets for shrugs are
3x12 @ 315lbs
2x8-10 @ 405lbs
Good Mornings are
3x10 @ 135lbs
rack pulls 5x10
underhand pulldown 10x10
yates row 10x10
maybe shrugs 5+ x10, depends on the day.
>>37270051
(You)
>>37268518
Can confirm that, despite years of PT I still get shooting pains in my shoulder in the morning because I played through 6 seasons of baseball and developed little leaguers shoulder.
>>37268153
Op also check out the your back is whack series by alan thrall on youtube, it's how I fixed my pain.
>>37267532
Are you gay? Cause gay men tend to have aches in their butts.
>>37267448
Just some Strict Weighted Pull-ups and some pendlay rows after my sets of C&J and Clean Pulls.
I may do some skill work on kipping pull ups afterwards as well.
>>37270803
I will, thanks
