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Thread: Baby Got Back

  1. #1
    Wannabebig Member
    Join Date
    Apr 2007

    Baby Got Back

    Yeah I was originally on the WBB Routine for a few months when I first started, then switched to The BGB routine and have been doing that for a couple months now. My question is this, the routine has me doing squats, but does not have me doing normal deadlifts. It has me doing Romanion deads which from what I understand, you keep your knees almost locked just like a straight legged deadlift? Could someone please verify this?

    Also, I recently switched gyms and at my current gym I do not have a place where I can do rack I have been doing them on the smith this alright for this exercise? To compensate I have been trying to go extra heavy on these with very strict form. Thanks for any help.

  2. #2
    Squat Heavy, Squat Often Cards's Avatar
    Join Date
    Jul 2007
    substitue in normal deads if you need to. No the smith machine is terrible, Again just do normal deads instead of rackpulls if there isn't a squat rack.
    H: 5'7" W:185
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  3. #3
    Ex-Manwhore KingWilder's Avatar
    Join Date
    May 2005
    Raleigh, NC
    the exercises listed for BGB are more of a guideline, but you're def. free to change them up

    when I was on BGB my template was:

    Day 1: Push/Pull Horizontal Plane
    Bench Press: 5x5
    DB Incline Press: 3x8-10
    T-Bar Rows (or sub in Bent over rows): 5x5
    Deadlifts or Rack Pulls: 3x8-10

    Day 2: Quad dominant/biceps

    Back Squat or Front Squat: 5x5
    Squat Thrusters: 2x10
    Power Cleans: 2x8
    Hammer Curls: 3x6
    BB Curls: 2x6-8

    Day 3: Vertical push/pull

    Barbell Standing Overhead Press: 5x5
    Push Press: 3x8
    Weighted Chinups: 5x5
    lat pulldowns or BW pullups: 3x8

    Day 4: Ham dominant/triceps

    Deadlift: 3x5
    Good Mornings: 3x8
    Weighted Dips: 4x5
    Close Grip Bench: 3x6
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

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