Alright guys I just wanted to come back say thank you for all the great advice. It was nice to see how fast everyone here responded and how eager everyone was to help. A special thanks out to those who sent links for additional instruction.
I would like to say that I am able to perform a few extra reps in wide grip chins lately. Only an additional 2 and sometimes when I'm lucky i get 3 more than usual but gains nonetheless.
I wanted to post my current back routine of what I did in the gym this last Tuesday and maybe get some opinions. I started a completely different routine focused around upper back strength because that what everyone feels to be the problem so I thought this new back workout would be good.
Chins
1 x 20 (done on assisted machine, warm up)
2 x 12 (assisted as well to get a decent rep #)
1 x 5 (bodyweight, from dead hang)
Deadlift
135 x 20 (warm up)
225 x 5 (warm up)
315 x 5
375 x 3
425 x 1 PR
This was great, because just not too long ago I pulled 405 for the first time, so an additional 20 lbs. was VERY nice. I know maxing out often is not a good idea and I'm going to lay off of it for a little while, I just couldn't help it. I'm thinking next time just do another set of 375 x 3?
Barbell Row
135 x 12
165 x 10
185 x 8
I start with chins so I have the most strength, then I do the two above exercises for all over general back strength, and the second part of my workout focuses all on upper back.
Wide Grip Pulldowns
150 x 12
160 x 12
170 x 10
Close Grip Pulldowns
160 x 10
160 x 10
170 x 8
Reverse Grip Shoulder Width Pulldowns
150 x 12
150 x 12
160 x 10
Like I said before, I put two exercises in their to cover most of the back, then completely focus on my upper back. The idea behind it was to incorporate chin-up type exercises and build upper back strength.
The last 3 exercises (Wide, close grip, and reverse grip pulldowns) are performed with extreme effort put into form, really squeezing and contracting the shoulder blades. I must say that it makes them very sore and pumped up the following days.
So how does it look guys? Anybody see something I should change? (Remember, I'm trying to build upper back strength)
Thanks in advance!