Tips for bringin up lagging back?

[utgunslinger13]

Hey guys! I am looking for some advice on what I might be able to do or change to start some growth in my back. I’ve tried a few different routines, workout splits, diets, etc but just can’t seem to pull up my lagging back! I'm sure some of it could be due to lack of experience posing, and I am scheduling some posing classes in the next few months at Beyond Limits gym here in Columbus OH to help with that.

Diet:
Right now I am 5’8’’, 154.5lbs, and I am reverse dieting out of my last contest 9 weeks ago. Normal macros are 185P/290C/46.5F, with a low carb day on Saturday (225P/150C/42.5F), and “Skipload” on Sunday. I seem to be close or very near to my current maintenance point, and keep slowly adding in macros as needed.

Workout Splits:
Mon – Heavy Chest/Arms
Tues – Heavy Back
Wed – Rest
Thurs – Higher Rep Chest/Arms
Fri – Higher Rep Back/Shoulders
Sat – Legs
Sun – Rest

Cardio:
Mon - HIIT
Wed - MISS
Fri - HIIT

Back Workout - Tuesday:
Pull Ups
Good Mornings
Close Grip Pull Downs
Wide Grip Tower Rows
Shrugs
Wide Grip Lat Pull Downs
Close Grip Low Rows
Hyperextensions

[TakedaShingen]

Deadlifts, pull-ups, rows.

Oh, and more Deadlifts.

Much like yourself, I run both a power day and a hyper day. I'm on a push/pull/legs. The contrast of a heavy day and high rep day has allowed me get stronger, which allows my high rep days more reps or more weight at higher reps.

I have seen my back come up a ton because of it. But that is just my experience.

[JanesLastResort]

Get hooked on rows, dumbbell rows and pull ups!

Also, form before anything! It's very easy to forget!

[utgunslinger13]

Deadlifts, pull-ups, rows.

Oh, and more Deadlifts.

Much like yourself, I run both a power day and a hyper day. I'm on a push/pull/legs. The contrast of a heavy day and high rep day has allowed me get stronger, which allows my high rep days more reps or more weight at higher reps.

I have seen my back come up a ton because of it. But that is just my experience.

I workout in the AM before work, so I do my deadlifts on Saturday when I can allow more recovery time between sets and not be pinched for time. I've just switched to this kind of a split after my last contest, so perhaps I just need to stick with it and give it time? I just don't want to continue to spin my wheels and not grow!

[big78]

Check out the Hammer Strength low row machine! My lower lats have blown up because of this. I usually do 3 sets with each grip with a drop set.

http://www.youtube.com/watch?v=4Jd1evuiIzY

[utgunslinger13]

Check out the Hammer Strength low row machine! My lower lats have blown up because of this. I usually do 3 sets with each grip with a drop set.

http://www.youtube.com/watch?v=4Jd1evuiIzY

Unfortunately, my gym doesn't have any hammer strength machines so I would have to find an alternate way to do this.

[John1262]

What I do the most is Rack pulls/Rows/rack chins/weighted Pull ups.