Well, my back training for the most part has always revolved around variations of row movements. Barbell, cable, dumbell, overhand and underhand, heavy and light work. Generally speaking, I have 80-100 pounds on the bar while still maintaining good form on row movements. I also implement pulldowns and deadlifts and some others but thats about it really (my gym situation is limited.) Basically I’ll do anything that will give me a good contraction and work the back. For context: max deadlift: 185, lat pulldowns 80 pounds of 8-10 reps for 3-4 sets. These numbers are a bit old (haven’t properly lifted in just over two months now) which I didn’t want to mention but might as well at this point so that you know my situation. I moved out of my parents in June (partly because of this bodybuilding shit I’ve gotten myself into) and have had no access to a gym whatsoever, let alone the shitty one back at the house. Just recently (two weeks now) I got a job, and have a stable financial situation along with my diet and now my first gym membership. Back to the point, this last two months or so of not training with weights, I tried calisthenics for the first time- something that once was a big fear of mine (I used to be considerably heavier, and simple things like pull ups I was inable of doing) You mentioned pullups, something I can proudly say that i have built up a general session at my city park consisting of say 7-10 reps for 4-6 sets with sensible rest imbetween sets. May not sound like much, but it is huge for me. A year ago this time I’d be lucky if I could break out 5. But that combined with my lifting prs should maybe give you an idea of where my back is at. Partly the reason why I am asking about my back is because my body is currently in a very natural state (limited training, normal diet, low bodyfat) so what is there is the real me, and I want to know my capabilities, strengths, and weaknesses upon starting this new chapter in building my physique. Alright, I’m done. Sheesh! But yeah as you can tell I am fairly weak in my lifts especially in the back and almost anyone will just tell me to just keep at it, but this is my back training and strength, as requested.
Oh and I’m currently 142.3 pounds