For the first time in my life, I felt my back get a workout. I am doing the WBB 1 routine, and I had chest and back day yesterday. I first had an awesome workout on my chest. Actually, I was thinking about leaving because I felt so drained, but I didn't. Then came my back and wow I loved it. This is what I did for the following back workout:
1 set pullover warmup: 12 reps
2 sets assisted chinups: 8 8
3 sets deadlifts: 10 8 8
2 sets seated cable rows: 10 7
1 dropset shrugs: 55s x 10 no rest 35s failure
*All sets to failure
**I think what really made the workout good was that I had better form on my deads. My lower back was not in pain from them. I might have bent my knees too much when going down, but it still felt good.
good job man, keep it up. My back was like that too...it's like I needed it to get stronger before I started feeling it.