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Old 08-26-2010, 02:00 PM   #7
Emily Mattes
Senior Member
Join Date: Jul 2008
Posts: 727

My programming is a bit different these days, but in the past on top of deadlifts, etc I'd be doing rows once a week on a three week cycle, working up to a heavy double one week, doing ten sets of one or two with little rest another, and then a 3x5 the third. For accessory work, I'd do Kroc rows once a week, or regular dumbbell rows, and I'd do body rows or pull-up work as well. Prior to this, I was doing Olympic lifting with no specific back work other than trying to keep it tight during training.

My back definitely has gotten stronger over the course of my training, I just seem to have trouble doing maximal effort work with it when I try to train it directly. I don't know if I'm not using the muscles properly or what when I do the exercises.
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