T Nation

Rows after Squat/Deadlift Day?


#1

Monday

Bench Press 5/3/1
Weighted Pullup 5 x 5
Overhead Press 5 x 5
Dumbbell Curl 5 x 8-15
Overhead Extension 5 x 8-15

Tuesday

Squat 5/3/1
Double Overhand Deadlift 5 x 5
Barbell Row 5 x 8-15
Hanging Leg Raise 5x

Thursday

Overhead Press 5/3/1
Weighted Pullup 5 x 5
Paused Bench Press 5 x 5
Dumbbell Curl 5 x 8-15
Overhead Extension 5 x 8-15

Friday

Paused Squat 5x5
Deadlift 5/3/1
Barbell Row 5 x 8-15
Hanging Leg Raise 5x


#2

I would ask your low back. What is the purpose of barbell rows? Might want to consider db rows or recline rows.


#3

Maybe you’re a legit badass. If not I wouldn’t recommend it. Give it a go but I doubt it’ll last. Doing that twice a week would absolutely destroy my low back. Especially Deadlift 531 AFTER pause squats. If your heart is set on BB rows then I’d reevaluate and remove your DB Curls and replace them with rows. Chins and supine grip rows would be plenty for your biceps


#5

Pendlay rows? somewhat easier on the back.

BB rows after deadlifts worked for Eddy Coan so I’m all for it.
Personally I try to keep twice as much pulling as pushing anyway, So I pull twice on press and bench + once on deadlift. Only band pull aparts/face pulls on squat day.


#6

Use an Incline bench for Chest-Supported rows, it’s close enough to a “seal row”.
Depends on your goal though. If your goal is to strengthen your lower back then go for the rows. But if you’re wanting to strengthen your “upper” back, BB rows are not very optimal.