Deadlifts and barbell rows in the same workout

MuscleGainer · 10-28-2009, 12:12 AM

Today I did barbell rows and deadlifts in the same workout. Barbell rows were my second exercise right after hammer strength chest press. Deadlifts were my 3rd last exercise for today. I felt that my deadlift performance was suffering because I put them towards the end of my workout and not the beginning but if I put them at the beginning I would have a too tired lower back to do barbell rows later on in the workout. Here's what I did today:

Hammer strength chest press
barbell rows
Machine Dips (my bodyweight is too light for me)
Deadlifts
1 more set of machine dips
weighted ab crunches

Is it fine to do deadlifts at the end or near the end of my workout even if I can't perform as well on them? I also have been deadlifting for 7 weeks and I'm trying to get better at them and I'm very weak at them.

du3ce · 10-28-2009, 12:14 AM

if ur weak at dl's then i would prioritize and put it first on the excercise list

chirppy82 · 10-28-2009, 12:35 AM

I would put your DL's at the front half of the workout. It uses more muscle groups and for that reason your pushing more muscle's harder as your not fatigued. putting a heavy lifting exercise toward the back end i find causes me to bitch out and use lower weight or my form starts to slip, especially with an exercise where it is crucial like dead's.

Just my two cents obviously but i always find i feel like i have had a much better workout using the heavy compounds first up and performing smaller compound type lifts later in the workout.

MuscleGainer · 10-28-2009, 12:49 AM

So does my deadlifts lag behind my other lifts? I only been deadlifting for 7 weeks.

Deadlift 205 lbs for 3 reps but today 185 lbs for 5 reps with a 20 second rest before my 5 rep as I was getting to tired and didn't want form to suffer.
V-Squat machine 294 lbs for 8 reps
Barbell row 155 lbs for 6 reps
DB Bench press 80 lb'ers for 8 reps

TheStreetKing · 10-28-2009, 01:11 AM

Quote:

Originally Posted by MuscleGainer

Today I did barbell rows and deadlifts in the same workout. Barbell rows were my second exercise right after hammer strength chest press. Deadlifts were my 3rd last exercise for today. I felt that my deadlift performance was suffering because I put them towards the end of my workout and not the beginning but if I put them at the beginning I would have a too tired lower back to do barbell rows later on in the workout. Here's what I did today:

Hammer strength chest press
barbell rows
Machine Dips (my bodyweight is too light for me)
Deadlifts
1 more set of machine dips
weighted ab crunches

Is it fine to do deadlifts at the end or near the end of my workout even if I can't perform as well on them? I also have been deadlifting for 7 weeks and I'm trying to get better at them and I'm very weak at them.

Back deserves it own day in your training! On that day focus purely on back and not on chest. You need a good consistent routine in order to develop a quality back. Try something like this for Back Day!

Deadlifts
Barbell Rows
Pullups
T Bar Rows
Pullovers

Ironbrah · 10-28-2009, 02:06 AM

explain Pullovers

MuscleGainer · 10-28-2009, 02:11 AM

Quote:

Originally Posted by TheStreetKing

Back deserves it own day in your training! On that day focus purely on back and not on chest. You need a good consistent routine in order to develop a quality back. Try something like this for Back Day!

Deadlifts
Barbell Rows
Pullups
T Bar Rows
Pullovers

A few weeks ago I changed my routine to stop doing isolation exercises except for weighted ab crunches and calve raises as I don't know of any compound lift that works abs and calves. I hit a plateau a long time ago and I'm trying to break it. I also do deadlift twice a week, one day light and one day heavy where I try to improve my deadlift.

MuscleGainer · 10-28-2009, 02:14 AM

Quote:

Originally Posted by TheStreetKing

Try something like this for Back Day!

Deadlifts
Barbell Rows
Pullups
T Bar Rows
Pullovers

Won't pullups suffer if doing barbell rows before pullups as they both involve biceps? Also won't my biceps be too tired for T-Bar rows with sufficient weight after all that pulling?

TheStreetKing · 10-28-2009, 02:32 AM

Quote:

Originally Posted by MuscleGainer

Won't pullups suffer if doing barbell rows before pullups as they both involve biceps? Also won't my biceps be too tired for T-Bar rows with sufficient weight after all that pulling?

Yes it will suffer, Just as will barbell rows if you do pullups first. You don't need to worry about weight on the T Bar rows. The goal is to break down the muscle as much as you can and then let it heal and break it down again! You can switch them up on a weekly basis, First week do Barbell Rows first, Then the next week do T Bar rows and so on!

TheStreetKing · 10-28-2009, 02:33 AM

Quote:

Originally Posted by Ironbrah

explain Pullovers

http://exrx.net/WeightExercises/Lati...BPullover.html

mitten · 10-28-2009, 04:44 AM

Quote:

Originally Posted by du3ce

if ur weak at dl's then i would prioritize and put it first on the excercise list

this^

but it is fine to do them at the end of your workout

mitten · 10-28-2009, 04:45 AM

Quote:

Originally Posted by MuscleGainer

Won't pullups suffer if doing barbell rows before pullups as they both involve biceps? Also won't my biceps be too tired for T-Bar rows with sufficient weight after all that pulling?

your also not supposed to be using your biceps, focus on pulling with your back and not so much your arms.

chaddukes · 10-28-2009, 06:30 AM

Quote:

Originally Posted by MuscleGainer

A few weeks ago I changed my routine to stop doing isolation exercises except for weighted ab crunches and calve raises as I don't know of any compound lift that works abs and calves. I hit a plateau a long time ago and I'm trying to break it. I also do deadlift twice a week, one day light and one day heavy where I try to improve my deadlift.

Squats and deadlifts both involve the calves, and the abs. Power cleans really use your calves. And almost all compound lifts involve your abs at some point! Try doing a set of heavy overhead presses before working your abs. Then on the next session do abs first, and then try doing heavy overhead presses....I guarantee you'll find the presses a whole lot harder when your abs are fatigued.

Quote:

Originally Posted by MuscleGainer

Won't pullups suffer if doing barbell rows before pullups as they both involve biceps? Also won't my biceps be too tired for T-Bar rows with sufficient weight after all that pulling?

Yes, they will suffer. The point is to overload!

tmac4919 · 10-28-2009, 07:57 AM

Quote:

Originally Posted by TheStreetKing

Back deserves it own day in your training! On that day focus purely on back and not on chest. You need a good consistent routine in order to develop a quality back. Try something like this for Back Day!

Deadlifts
Barbell Rows
Pullups
T Bar Rows
Pullovers

^^^
This!

And move chest to another day, and the same for legs.

ironwill2008 · 10-28-2009, 08:15 AM

Quote:

Originally Posted by TheStreetKing

Back deserves it own day in your training! On that day focus purely on back and not on chest. You need a good consistent routine in order to develop a quality back.

^^^^This. You're giving away any advantage of working a split routine if you try to train two large bodyparts on the same day.

MrLJizzle · 10-28-2009, 09:49 AM

Quote:

Originally Posted by ironwill2008

^^^^This. You're giving away any advantage of working a split routine if you try to train two large bodyparts on the same day.

My routine usually is

Wide Grip Pullups
Deadlifts
Rows
Back Extns.

TheStreetKing · 10-28-2009, 12:53 PM

Quote:

Originally Posted by MrLJizzle

My routine usually is

Wide Grip Pullups
Deadlifts
Rows
Back Extns.

In all honesty bro, Since your doing Deadlifts you don't need back extensions in there. You could substitute it with something more beneficial since the Deadlifts are absolutely frying your spinal erectors!

MrLJizzle · 10-28-2009, 03:35 PM

Quote:

Originally Posted by TheStreetKing

In all honesty bro, Since your doing Deadlifts you don't need back extensions in there. You could substitute it with something more beneficial since the Deadlifts are absolutely frying your spinal erectors!

yeah i know, i just do BW and i it works for me.

Beachman · 10-28-2009, 03:42 PM

I did back today, but I do deadlifts on saturday. Been doing this for about a month and I'm progressing nicely. My 2 cents.

gforbes28 · 10-28-2009, 03:43 PM

i thought dead lifts should be done at the end of workouts to prevent fatigue?

LatinoMusculito · 10-28-2009, 03:57 PM

Quote:

Originally Posted by gforbes28

i thought dead lifts should be done at the end of workouts to prevent fatigue?

Do whatever works for u.

I like to start with them then go onto some sort of seated back work, then move onto the more strenuous types of rows.

KyleAaron · 10-28-2009, 05:49 PM

In every session I do,

Squats
Bench press
Bent-over (45 deg) BB rows
Overhead press
Deadlift

in that order, with 2x5 warmup and 3x5 work sets, the warmups at 50% and 75% of the top weight, the work sets all at the same weight. The particular order comes from my own priorities - my legs are weak relative to my chest and back.

I have found the deadlifts the most draining, if I do them first my other lifts are much lower. While doing them last means I'm tired and can't lift quite as heavy, it also means I can give them my all, I know I'll be finished soon and can really pull hard.

But other people are different. You just have to experiment a bit and see what works for you.