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Couple more PR's
- Thread starter Scotsman
- Start date
MsBeverlyHills
New member
wow!! nice job 
I def like rack pulls better than off-the-floor deads for lifting more weight! & my back likes them better too..lol
I def like rack pulls better than off-the-floor deads for lifting more weight! & my back likes them better too..lol
Jesus Christ that is some sick weight. These can't be beat for back thickness.
Scotsman said:
Scotsman... awesome lift. I've got a couple questions if you have a minute. Some background... I switch back and forth between higher rep (8-12) and lower rep (1-5) workouts every 8-10 weeks. I like progressives based on advanced 5x5 type work more than hypertrophy style work. I am not a very advanced knowledge lifter but not a newb either. I've lifted since a teen but alwasy as an accessory to other sports until the last 8 or 9 years that I have focused more on lifting. I am 49 now. I have seemed to plateau on my deads. I'm switching to more reps in the 435 (6) to 475 (3) range instead of pushing single up as high as I can go. I'm going to add high rack pulls, power shrugs, and need to do something for the initial pull off the floor. Problem I have is grip giving out later in the workout.
Do you use straps to keep working the back when the hands/ forearms fatigue?
Any value to adding heavy "holds" to strenghten grip or should I stick to my grippers?
Any recommendations for working the bottom part of the dead? I do deep squats and heavy leg press work on leg day.
Nice lifting, Scotsman.
You'll be giving Andy Bolton a run for his money fairly soon>
You'll be giving Andy Bolton a run for his money fairly soon>
Scotsman
New member
roadwarrior said:
I used straps on the 855 and 905 sets but have pulled 765x3 without. I did this more to protect a nagging injury in my right hand than to compensate for grip fatigue. I try to never use straps on anything except if they are allowed in competition so that I can save my grip as much as possible for the other events.
Heavy holds are worth their weight in gold as far as increasing your dead grip. Grippers really aren't going to help you that much for holding strength. Definitely keep using them though as any little bit can help.
Before I can help you with coming out of the hole I need to know if you pull conventional or sumo.
For everyone else: Thanks a lot.
Sparkie- Right now I have no idea what my max dead is, best in the past is 545x2 but I also started having problems locking out which is why I started the rack pulls back up. In March I got 585 to mid thigh three times one night but couldn't lock any of them out.
Cheers,
Scotsman
Scotsman said:
Scotsman... thanks for the reply. I pull conventional. Sumo always feels awkward to me. My best is a 525 but I could barely hold the bar at the top and it would probably not of been competition approved. I have never competed in lifting.
Scotsman
New member
roadwarrior said:
That's a pretty damn good pull.
My suggestion for building strength coming off the bottom is to start doing speed pulls. Taking your current max as 525 here's what you need to do. Take 75% of your max which is 395(rounded to nearest 5lb). First warm-up however you feel works best for you. I'd go 135 SLDL, 225, 315 for the warm-ups. For the actual speed pulls you are going to do 6 reps with one minute rest inbetween each rep. The focus on these reps is speed and form. Do each rep with the best possible form and as much speed as you can generate. Then set the weight down and walk around for a minute then repeat. DO NOT do any additional pulling. If you want to go do lat pulldowns or any other back isolation work that's fine but you are done deadlifting for that day. Also don't do these anymore frequently than once every four weeks.
Speed pulls don't really build any strength per se. What they do is help with neuron firing and CNS feedback. This will help in the recruitment of muscle and an improvement of the actual muscle firing. You probably won't be very sore or worn out but the load on your CNS is immense and this is why you shouldn't do any further pulling.
This should also help some with your grip, but definitely add in timed holds on a different week than your speed pull day.
Cheers,
Scotsman
Scotsman said:
Scotsman... thanks for the recommendations. I will try these. The pull was not that great... some hitching and probably not a full lockout. I get 495 good and clean. 515 with some real hard work... probably my real max. 525 with some hitching, not full lockout, and my hands screaming so I can barely hold it at the top. I weigh in at 243 so this is only a bit over 2x body weight for me.
Also... I may have been misleading on the reps from 435 up... those are my goals not what I am doing now. I've been 5 repping 435, 3 repping 455 and one repping after that right now.
A big PL at the gym suggested I try band training to get better explosive power all the way up through the lift. I've never done bands.
I hit 375 on the bench last night for 1 rep. My best ever.
I turn 50 soon and would like to do an old man PL contest in a year or so... just local, nothing big.
Thanks again.
Steve
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