baby got back routine ?'s

[zildjian_4]

This is the new routine im starting, its called baby got back. so far, i havent really had any problems with it, but i have a few questions that i will ask at the end of this post..

Day 1: Horizontal push pull, calves, and abs

Thickness-Back:

Rack pulls 5?5 (direct, hard, strength range)
Bent-over rows 3?8 (hypertrophy range)
(If you do a third, Hammer Rows 3?10-12)
Chest:

Flat bench 5?5
Incline dumbbell press 3?8
(if you do a third, Incline cable flyes 3?10-12)
Calves: (soleus) 3?12-20 seated calf raises. Pause at the bottom

Abs: 3 sets of 8-12, weighted

Day 2: Quad dominant, hamstring accessory. Biceps.

Quads:

Full squats 5?5
Leg press 3?8
Hamstrings:

Leg curls or high foot placement leg press 3-4 sets of 12-20
Biceps:

Seated alternating bicep curls 5?5
Hammer curls 3?8-12

Day 3: Vertical push-pull, calves, abs

Width-Back:

Chins 5?5
Hammer high rows 3?8
(if you do a third, Hammer Behind the Neck rows or lying pullovers 3?12)
Shoulders: (I like to warm up with bent over side laterals, which work the often-neglected rear delts anyway ? 3?10)

Arnold Press or Military Press 5?5
Standing side laterals 3?8
Calves: (gastrocs) standing or donkey calf raises, 3?8-10

Abs: 3 sets of 8-12, weighted

Day 4: Hamstring dominant, quad accessory. Triceps.

Hamstrings/glutes:

Romanian Deadlifts 5?5
Good mornings or high foot placement leg press 3?8
Quads:

Walking lunges or seated leg extensions 3?12-20
Triceps:

Skullcrushers, Dips, or between bench dips 5?5
Cable pressdowns 3?8-12
Kickbacks (I?m kidding! )


The fire day i do 5x5 rack pulls, no matter what this is strenuous on the hamstrings, and then i do 5x5 squats the next day, and im wondering if this is the best combination or order of things, my hamstrings are still sore from rack pulls the day after the squats.
Note* there is a day of rest between day 2 and 3. anyways, i forget my other questions now...any help would be appreciated...
basically im just concerned about how much effort i can put into my squats the day after rack pulls.

[zildjian_4]

bump

[dantheman999]

Originally Posted by zildjian_4

This is the new routine im starting, its called baby got back. so far, i havent really had any problems with it, but i have a few questions that i will ask at the end of this post..

Day 1: Horizontal push pull, calves, and abs

Thickness-Back:

Rack pulls 5?5 (direct, hard, strength range)
Bent-over rows 3?8 (hypertrophy range)
(If you do a third, Hammer Rows 3?10-12)
Chest:

Flat bench 5?5
Incline dumbbell press 3?8
(if you do a third, Incline cable flyes 3?10-12)
Calves: (soleus) 3?12-20 seated calf raises. Pause at the bottom

Abs: 3 sets of 8-12, weighted

Day 2: Quad dominant, hamstring accessory. Biceps.

Quads:

Full squats 5?5
Leg press 3?8
Hamstrings:

Leg curls or high foot placement leg press 3-4 sets of 12-20
Biceps:

Seated alternating bicep curls 5?5
Hammer curls 3?8-12

Day 3: Vertical push-pull, calves, abs

Width-Back:

Chins 5?5
Hammer high rows 3?8
(if you do a third, Hammer Behind the Neck rows or lying pullovers 3?12)
Shoulders: (I like to warm up with bent over side laterals, which work the often-neglected rear delts anyway ? 3?10)

Arnold Press or Military Press 5?5
Standing side laterals 3?8
Calves: (gastrocs) standing or donkey calf raises, 3?8-10

Abs: 3 sets of 8-12, weighted

Day 4: Hamstring dominant, quad accessory. Triceps.

Hamstrings/glutes:

Romanian Deadlifts 5?5
Good mornings or high foot placement leg press 3?8
Quads:

Walking lunges or seated leg extensions 3?12-20
Triceps:

Skullcrushers, Dips, or between bench dips 5?5
Cable pressdowns 3?8-12
Kickbacks (I?m kidding! )


The fire day i do 5x5 rack pulls, no matter what this is strenuous on the hamstrings, and then i do 5x5 squats the next day, and im wondering if this is the best combination or order of things, my hamstrings are still sore from rack pulls the day after the squats.
Note* there is a day of rest between day 2 and 3. anyways, i forget my other questions now...any help would be appreciated...
basically im just concerned about how much effort i can put into my squats the day after rack pulls.

This is the routine i followed to go from 150-190. It is a really good and balanced routine.

I never found the rack pulls to strenuous on my hammies so i never really had a problem on tuesdays. As i got stronger though my lower back started taking a beating since i was doing so much deadlifting/ squatting, so i ended up dumping the rack pulls all together and starting with rows.

But yeah, i made a ton of linear progress before that happened.

[zildjian_4]

Originally Posted by dantheman999

This is the routine i followed to go from 150-190. It is a really good and balanced routine.

I never found the rack pulls to strenuous on my hammies so i never really had a problem on tuesdays. As i got stronger though my lower back started taking a beating since i was doing so much deadlifting/ squatting, so i ended up dumping the rack pulls all together and starting with rows.

But yeah, i made a ton of linear progress before that happened.

alright, thanks...was this one of your first routines? the reason i ask this is because you said "as you got stronger" and for me, ive been lifting for 4 years and im pulling above average numbers i guess, i did 405x5x5 rack pulls monday, and im just thinking, maybe im at that stage that you were when you dropped the routine altogther?

p.s. not braggin bout numbers, just stating that im not a beginner lifter.
thanks.

[dantheman999]

Originally Posted by zildjian_4

alright, thanks...was this one of your first routines? the reason i ask this is because you said "as you got stronger" and for me, ive been lifting for 4 years and im pulling above average numbers i guess, i did 405x5x5 rack pulls monday, and im just thinking, maybe im at that stage that you were when you dropped the routine altogther?

p.s. not braggin bout numbers, just stating that im not a beginner lifter.
thanks.

It was one of the first good routines that i followed haha. And yeah even with years of lifting experience under my belt before it, it would have still considered myself a beginner when starting. I think i was DL like a 275 for a max at the time.

The back problems started when i was rack pulling 455x5, squatting 315x5, and DL 405x5 all in the same week. Thats probably where you are getting to now, so yeah , maybe drop the rack pulls.

[sepulvd]

do you have a link for the routine or where did you find it

[revoman]

http://www.wannabebig.com/training/b...baby-got-back/

[dantheman999]

Originally Posted by revoman

http://www.wannabebig.com/training/b...baby-got-back/

Also while on that site and feel like heading to the forum, i keep a journal there.. and it needs visitors haha