“Pull day” exercise order

[Kenneth Watts]

Joe,

What is your opinion on training the deadlift motion (RDL, rack deadlift etc) earlier in a pull/back session compared to doing them towards the end? I’ve done it both ways and here’s what I’ve found:

When I do RDL/rack deadlifts earlier in the session, I can obviously handle more load but I find that my hamstrings/ erectors a little bit are fatigued when I go to do my heavier hinged row ( t bar etc) after. When I do my heavier rows earlier, I’ve found that the amount of load I can handle goes up a lot, and while my deadlift does decrease a bit it’s by a smaller amount in comparison. My gym also lacks a good chest supported row, so a lot of the heavier rows I do are free/hinged rows. All of that being said, do you think one strategy makes more sense than the other? I know obviously there is “no best way to do it set in stone” as you say, just wanted your feedback thanks!

[Joe]

Joe,

What is your opinion on training the deadlift motion (RDL, rack deadlift etc) earlier in a pull/back session compared to doing them towards the end? I’ve done it both ways and here’s what I’ve found:

When I do RDL/rack deadlifts earlier in the session, I can obviously handle more load but I find that my hamstrings/ erectors a little bit are fatigued when I go to do my heavier hinged row ( t bar etc) after. When I do my heavier rows earlier, I’ve found that the amount of load I can handle goes up a lot, and while my deadlift does decrease a bit it’s by a smaller amount in comparison. My gym also lacks a good chest supported row, so a lot of the heavier rows I do are free/hinged rows. All of that being said, do you think one strategy makes more sense than the other? I know obviously there is “no best way to do it set in stone” as you say, just wanted your feedback thanks!

[Kenneth Watts]

Awesome man, thanks so much for your feedback. As of now I would say even tho my back is probably my best upper body part, everything else looks small in comparison to my legs. So as much as my inner meat head wants to keep the RDL earlier because it’s hard and I enjoy it, I think it makes more sense for me to place it later in the session and prioritize rows. Thanks again for your help and updating the app, I really like the changes. The voice message function is cool too it adds some personalization to it, which I think is hard to incorporate into online coaching. I learn a lot from you both in terms of things I apply to my own workouts as well as my clients, keep killing it!

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