Knee-Height Rack Pull PR 495

[blut wump]

Straps, no belt.

Didn't intend to do these but got to the end of my workout and still felt a bit chipper and reckoned some power shrugs would take care of it. Worked up to 405 and decided I just didn't have the heart for it but might manage something a bit more grunty.

Tried 450 as a rack pull and it went up easier than expected and I even pumped out some partial shrugs. Reckoned I could do 495 and loaded the extra plates. I was shocked at how much the bar bends. I wasn't even psyched, I just thought either it goes up or it doesn't budge. I heard someone groaning and realised it was me, shoulders back.

 

[Jim Ouini]

Sweet. I've been meaning to try these.

So you had the pins at knee level? I read in a previous thread about rack pulls that it's just like a partial deadlift movement, but for me that would be like a Romanian DL i.e, mostly just hip extension.

Is that what it felt like?

 

[blut wump]

It felt like it was all lower back. Maybe hips, too, but I only really remember straining with my back.

I didn't even think about the movement except for the setup which I tried to get into position for as though it was the later stages of a deadlift. My first attempt at anything heavy with these was three weeks ago for some power shrugs at 405. The feeling of grinding it up is similar to a deadlift but you're just doing the easy part.

 

[seizer]

You're a power-house. Stay the fuck away from me. LOL. jk man, excellent job on your PR.

 

[blut wump]

Thanks, this is going to keep me happy all weekend. My wife just reckons I'm an idiot for not keeping to the right side of the difference between keeping my back healthy and trying to break it. She'll never understand.

 

[blut wump]

That last one in May was five plates. Went for six plates today after trying just a rack lockout with the weight last week. It was a lot easier than the five plates last May.

 

[anotherbutters]

Good stuff, congrats! I hope you put all those plates back afterwards

So do you reckon you have some more in you then?

 

[blut wump]

Yep, on both counts.

This is really just one of my fluff, ancillary exercises so I'm not sure what to do with it. I'll have to see how it meshes with my actual deads on Thursdays. I did those for 8 sets of 3 last week at 3 plates without either pain or discomfort which is encouraging.

 

[Devastation]

congrats man. keeping working hard

 

[blut wump]

Thanks, it'd be nice to keep adding 90 lbs every six months.

 

[Jim Ouini]

6 plates is...uhm (gets out calculator) 585. Sweet. I've never tried rack pulls per se but one time I had to use the rack for my powershrugs. Pins were above knee level and I don't know if I just couldn't get my body right but it felt really hard on my lower back.

Regardless, I read Goggins likes 'em as his main dead assistance so I say give 495 a try off the floor on Thu. All you have to do is get it to your knees

 

[anotherbutters]

Hang on, the title of this thread says the PR was 495, which is 5 plates, but as Jim points out, 6 plates is 585. Did you mean the PR was 585?

 

[Jim Ouini]

check the date of the original post, 495 was back when he was a mere wumpling

 

[anotherbutters]

All of a sudden, some of the posts in this thread makes sense Cheers.

Good luck for next May BW

 

[blut wump]

lol. It kind of made sense to re-use the old thread by way of an update.

The 5 plates rack-pull was shortly before I pulled 4 plates from the floor. It'd be nice to pull 5 plates from the floor. I guess this thread can go back into storage now.

 

[Guinness5.0]

I guess this thread can go back into storage now.

Not yet. Congrats bud.

And I secretly thought (hoped) I'd be the first of the three of us to pull 500.

 

[MsBeverlyHills]

That last one in May was five plates. Went for six plates today after trying just a rack lockout with the weight last week. It was a lot easier than the five plates last May.

six plates- nice lift

 

[Jim Ouini]

Not yet. Congrats bud.

And I secretly thought (hoped) I'd be the first of the three of us to pull 500.

At this rate I'm going to be last. It's all good though.

 

[MsBeverlyHills]

lol. It kind of made sense to re-use the old thread by way of an update.

The 5 plates rack-pull was shortly before I pulled 4 plates from the floor. It'd be nice to pull 5 plates from the floor. I guess this thread can go back into storage now.

jsut curious- what did you pull off-the-floor?? should it be about 100lb difference? i havent done these in awhile & dont think i could hit 320

 

[Guinness5.0]

jsut curious- what did you pull off-the-floor?? should it be about 100lb difference? i havent done these in awhile & dont think i could hit 320

Think in terms of percentages, not pounds.

I.E. 220-->320 is a 45% jump, while 405-->505 is only a 25% jump.

 

[blut wump]

I pulled 415 from the floor about six months back and injured myself about 10 weeks ago while ramping up to a hoped-for 450. I've only just started again pulling from the floor so I don't have a current answer to my floor-pulling weight. I've worked the intervening time with GMs and, lately, Dimels. I started back from the floor a couple of weeks ago with some moderate weight for 8 sets of 3. 315 last week for same.

About 6 weeks after the 495 rackpull last May I pulled 415 from the floor which kind of fits. I might try for a heavy floor pull before the year is out provided I don't get any problems. What really pleased me about the lift yesterday was that I had no difficulty getting my shoulders back and chest up.

 

[musketeer]

Congrats on the 585 rack dead mate. I would suggest attempting to increase the reps as opposed to the weight for quite some time! I used to love rack deads but I've takena break from them for a while - probably because this 5x5 doesn't really require me to get sore, and I can't resist loading the bar up once I start.