Originally Posted by BendtheBar
I would like to see you do 3 things:
1) Get Versa Gripps, work your barbell rows to at least 315x5+ reps and one arm dumbbell rows to 160 x 10 reps. No babying. These are powerful movements.
2) 3 to 5" inch heavy deadlifts at least every other week for 1 to 2 years. I trained them exclusively for 2 years, really helped my lockout.
3) Low rack pull and shrug combo. This movement teaches you to pull explosively and can't be faked.
Do those for a year and report back.
I have versagripps, love them! I neglected rows and have recently added a day of training every other week or so just for rows and Kroc rows. I admit freely my rows need work.
What do you mean 3-5" deads? From blocks?
When would you fit in low rack pull and shrugs on a 4 day, dead, ohp, squat, bench split?
I kind of realized that most everybody who fails a deadlift does so in first few inches.