ripe1
New Member
Posts: 16 
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Post by ripe1 on Aug 20, 2013 4:58:45 GMT 10
Hello everyone. What do you do for upper back and when do you do it?
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Post by pritchard on Aug 20, 2013 9:21:08 GMT 10
I do 3 sets of pull ups after day 1 bench and 3 sets of rows after day 2 bench. Thats all.
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ripe1
New Member
Posts: 16
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Post by ripe1 on Aug 26, 2013 6:45:05 GMT 10
I guess then the static work on the big 3 covers the back work enough. No need to do more.
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Post by BenchPolkov on Aug 26, 2013 7:37:05 GMT 10
I do pullups/pulldowns 3-4 times a week and rows or high pulls 1-2 times a week. Plus rear delt stuff most nights on a good week.
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Post by hjp on Aug 26, 2013 8:32:26 GMT 10
Pull ups of various grips 3-4 times a week. I also try get rows in there too, going be be aiming for once per week on those. Upper back work is pretty important in my opinion, probably the most important accessory (i.e. not variation of big lift) movement.
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ripe1
New Member
Posts: 16
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Post by ripe1 on Aug 26, 2013 21:05:22 GMT 10
Seems to be one of those things. Once you get used to the volume you can start adding stuff.
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Post by spotterloader on Sept 5, 2013 6:11:44 GMT 10
On Mondays after bench I do horizontal rows (BB, DB or chest supported) then rear delts
On Thursdays after bench I do seated cable rows then shrugs/upright rows
on Saturdays after squatting I do lat pulldowns or pull ups
Normally 4 sets of anywhere from 6-15 reps for each exercise.
I've had a history of shoulder issues and my posture is pretty bad so I tend to focus more energy into these than some others
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ripe1
New Member
Posts: 16
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Post by ripe1 on Sept 8, 2013 7:39:07 GMT 10
Well I have 5 weeks left of my initiation to Sheiko and then I'll start experimenting
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Post by lynden on Sept 15, 2013 7:51:00 GMT 10
squat day shrugs
bench day1 chins
deads day kroc rows
bench day2 pendlay rows
gotta biuld that yolk
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