kdog
New member
Hey fellas, what do you think of this back wo. I am currently natural (2more weeks) and am really trying to gain some thickness in my back. I worked a long time to get wide, but now need some meat. When I pose, my spinal erectors dominate as I only deadlifted for a long time. Recently I have been following DC training methods and I felt it was time for a change. SOOOO here is what I have started.
-Wide Pull-ups (50 total --> I do 4 sets to failure and then sets up to 50 b/t my other execises)
-Bent over Rows 1 wu of 12 r then 4 sets of 8, followed by 2 drops
-Pull overs 4 heavy sets of 8-10
-Rack Deads from just below the knee 1 set of 12, one set of 10, one work set of 5. Then just 140# for 12.
-Low rows 3 sets of 10 focusing on stretch and form and not so much on the poundage.
-Finish with DC extreme stretching, ~60second hang from pull up bar with 45# around the waist.
-DC calves
So again, goal is thickness. Is this overtraining??? Any input is appreciated. Later...
-Wide Pull-ups (50 total --> I do 4 sets to failure and then sets up to 50 b/t my other execises)
-Bent over Rows 1 wu of 12 r then 4 sets of 8, followed by 2 drops
-Pull overs 4 heavy sets of 8-10
-Rack Deads from just below the knee 1 set of 12, one set of 10, one work set of 5. Then just 140# for 12.
-Low rows 3 sets of 10 focusing on stretch and form and not so much on the poundage.
-Finish with DC extreme stretching, ~60second hang from pull up bar with 45# around the waist.
-DC calves
So again, goal is thickness. Is this overtraining??? Any input is appreciated. Later...