Thread: rack pulls?
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Old 01-29-2010, 11:48 PM   #6
kman025
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Quote:
Originally Posted by BendtheBar View Post
I was always told not to go too far over your max deads with them. Why? Not sure. Maybe someone has an opinion on this.

How was your grip?
i went pretty far over my max dead... maybe this was stupid...????

i set the pins high, at the top of my knee cap, just to see how much weight i could hold/lockout

i got to 495 and thenmy grip/body was done. i dont get how i was having grip issues, and now from not doing shit, its no longer a problem....

Quote:
Originally Posted by ehubbard View Post
Not as effective as in the suit but can be useful for sticking points, learning to get your hips through, and overload training.

Depends on where your sticking point is and what other weaknesses need to be worked on. But in general you couldnt go wrong with cycling them in three week waves, with pulls from the floor, and band pulls or deficits.

Just below your sticking point. If you dont know where that is I would do them about 3 inches below the bottom of you knee.

Don't use a deadlift bar to do rack pulls unless you own it. It will warp the bar.
currently i dont really have one specific sticking point. it almost seems to change every week. ive pretty much been able to add 10 lbs weekly, or every two weeks


Quote:
Originally Posted by DocColossus View Post


Also, you can factor in the standard 17" or 19" height for the rack pulls, seem to be good levels for rack work.

Be sure to dig those heels down too man, no lifting with the toes or flat footed... get those heels down!
thanks man
Quote:
Originally Posted by Grip-N-Rip View Post
Rack pulls is a great exercise. I would rotate my mex effort movement with rack pulls and suspended good mornings every week. I also lifted raw and this worked very well for me.

For instance for RP if my max was 400 off the floor:
week 1: 135x8, 185x5, 225x5, 275x5, 315x3, 365x3
week 3: 135x8, 185x5, 225x3, 275x3, 315x3, 365x3, 395x2
week 5: 135x8, 185x5, 225x3, 275x3, 315x3, 365x3, 395x2, 405 x 2, 450 x 2
week 6: 135x8, 185x5, 225x3, 275x3, 315x3, 365x3, 395x2, 425 x 1, 450x 1, 475 x1

This is just kind of a set up I use to use. But then again, I was being trained by a professional PL, Jim Hoskinson.
i may try this once i hit a 405 DL and lower the pins.



***___________***

i guess for now i'll do deads one week and rack pulls the next.


right now im starting from very high, slightlyy above knee. i will keep this up for a few weeks and then lower it to slightly below.
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