exactly. warmed up with 275 (3) 315(1) 335(1) pretty damn easy. 385 wouldnt budge. got it for 2 the last time, 1.5 the time before that (both PRs and up from 365x3).
idk, shyts wierd.
@Iceman: thats exactly what im gonna do. Any advice on how long I should wait until trying it again? Could do monday or stick to thursday like usual. This weekend is different, i'm only getting shyt drunk one night instead of 3 because i'm going home, so I should be in better shape recovery wise.
yes i'm in college, yes i binge drink, yes its awesome
and yes i realize it hinders progress but #YOLO
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10-11-2012, 08:05 AM #5461"Overtraining" - sponsoring fukarounditis & half a$sed workouts since 1991
"Its quite hard to hit Calories equal to macros." -LDNpeter
^This is why the Nutrition section can't have nice things.
"Look son, there comes a time in every man's life when he has to make a decision. Do you want to be big, powerful, jacked, yoked up, have women everywhere want you and men fear you . . . or do you want to do crossfit?"
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10-11-2012, 08:07 AM #5462
- Join Date: Oct 2009
- Location: New Jersey, United States
- Age: 34
- Posts: 5,637
- Rep Power: 14650
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10-11-2012, 08:10 AM #5463
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10-11-2012, 09:00 AM #5464
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10-11-2012, 09:03 AM #5465"Overtraining" - sponsoring fukarounditis & half a$sed workouts since 1991
"Its quite hard to hit Calories equal to macros." -LDNpeter
^This is why the Nutrition section can't have nice things.
"Look son, there comes a time in every man's life when he has to make a decision. Do you want to be big, powerful, jacked, yoked up, have women everywhere want you and men fear you . . . or do you want to do crossfit?"
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10-11-2012, 09:03 AM #5466
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10-11-2012, 09:10 AM #5467
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10-11-2012, 09:12 AM #5468
- Join Date: Nov 2007
- Location: London, Ontario, Canada
- Age: 35
- Posts: 6,868
- Rep Power: 21030
lol @ comparing horizontal and vertical pulls. Two different beasts. To think being good at one means being good at the other is ****ing wack.
Go down to "What If?" on the article and he mentions that he was pissed at himself for not going heavy on rack pulls but instead doing 405 for 12 reps. I think that's decent for 12 reps. Of course, we don't know where the pins were positioned, so it's harder to judge but it's n=1, so there will be a lot of limitations.“Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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10-11-2012, 09:18 AM #5469
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
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Very true on the limitations still it is very interesting data... I've read the entire series. I did see the part in the notes and wish he had gone heavier on the rack pulls so I could see the numbers. I am assuming that he has the pins pretty high, which is generally what one does when doing rack pulls for back hypertrophy rather than a deadlift accessory.
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10-11-2012, 10:26 AM #5470
Need to pick your brain on this....rack pulls, I have tried them 2or 3 times in the last 6 weeks and now hate them, they do not feel ok, they feel borderline dangerous tbh. I can pull 545 for a triple strapless no problem from the ground, but even 315 for a rack pull feels notsogoodman and I can only do a few before it is apparent I need to stop....also don't feel them like I think I should...
Suggestions? They are part of PHAT so I want to use them, just substituting tbar rows for them.www.xccellence.com
FKK.....We don't play
Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401
- Alan Aragon www.alanaragon.com
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10-11-2012, 10:29 AM #5471
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10-11-2012, 10:32 AM #5472
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10-11-2012, 10:36 AM #5473
might the able to get a video today if I try them - pins @ knees or I try pins 2-3 inches below knees, bar on pins in a power rack. I go, grab the bar and essentially try to do a deadlift. Back straight, form is *textbook*
It doesn't feel right mainly in my lower back, as well as It feels like I'm not getting a lot of work out of them though that could be due to reduced TUT and me not ever trying very heavy weight
What would the difference be? Google tells me one thing but Idunnowutimdoingwww.xccellence.com
FKK.....We don't play
Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401
- Alan Aragon www.alanaragon.com
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10-11-2012, 10:42 AM #5474
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
If doing them for back hypertrophy the bar needs to be just above the knee, so that you do not have to bend over as far forward as you do to clear the knee on a deadlift and you should be able to handle more weight than you deadlift. This will do **** all as a deadlift accessory but it works well for overall back hypertrophy.
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10-11-2012, 10:45 AM #5475
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10-11-2012, 11:18 AM #5476
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10-11-2012, 04:12 PM #5477
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10-11-2012, 04:15 PM #5478
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10-11-2012, 04:36 PM #5479
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10-11-2012, 04:43 PM #5480
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
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I like block pulls because they resemble an actual deadlift. With a rack pull, as soon as you set the bar down it rattles all around and your starting position for the next rep gets changed. With block pulls the weight hits the ground like a DL. It helps with lockout but I'd still do them in a conventional stance, just to overload the spinal erectors.
"Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
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10-11-2012, 04:46 PM #5481
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10-11-2012, 04:46 PM #5482
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10-11-2012, 05:00 PM #5483
- Join Date: Nov 2007
- Location: London, Ontario, Canada
- Age: 35
- Posts: 6,868
- Rep Power: 21030
Originally Posted by MiscDemeanor
I've done just below the knee rack pulls (as per Maximum Strength) and it was nice to pull some heavy weights but I don't think it really did anything for my deadlift. Hard to say that objectively when there are so many factors.
**** no, mang. I say noice all the time.“Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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10-11-2012, 05:08 PM #5484
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10-11-2012, 05:16 PM #5485
- Join Date: Nov 2007
- Location: London, Ontario, Canada
- Age: 35
- Posts: 6,868
- Rep Power: 21030
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10-11-2012, 10:01 PM #5486
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
Agreed, there should be a little knee bend off the pins but the knees need to lock fast and the posterior chain need to be getting it moving right off the pins with most of the stress on the lats, traps & spinal erectors once it starts moving. Also do NOT hyperextend.
Again this is for people using it as a bodybuilding back hypertrophy movement not for carryover into other lifts or athletic functions. The bar path & kinetic chain is completely different from your deadlift lockout and the carryover will be poor to zero.
Right it is important to remember that rack pulls are done in different ways for different purposes and people should not confuse them. Using them as a deadlift accessory is very specific to the individual's needs in terms of where the pins are set and isn't useful for every puller.
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10-11-2012, 10:15 PM #5487
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10-12-2012, 01:15 AM #5488
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10-12-2012, 05:12 AM #5489
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10-12-2012, 05:16 AM #5490
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