Rack Lockouts

[H_T_]

hey all, i'd like it if you guys could give me your opinions on this exercise.

 

[wnt2bBeast]

great top end movement..should be incorporated into a good bench program

 

[The_Monster]

I agree. Very useful!

 

[H_T_]

i don't know if i'm applying them correctly, i never stuck with them but i want to put them in somewhere................also, do you jus do singles?? what's the scheme for them?

 

[wnt2bBeast]

from MM:
Rack Lockouts: Grip (Pinky Finger On Ring)
We work our way up to a 3RM using 3 reps for all sets. These are done at the end of the workout when you are tired and want to go home but if you stay and do them you will have great finishing power needed to lockout heavy weight. Total sets range from 6 to 1

heres te rest of the article
http://www.metalmilitia.net/articles/burns/TrainingStyle.htm

 

[H_T_]

thanks a bunch, Beast.

 

[wnt2bBeast]

no problemo

 

[curgeo]

Very useful exercise. They took my bench waay up in a shirt. We probably do them every other week or so.

 

[skinyfatguy]

yeah we do them for 3's also but only for 3-4 sets because of the taxation of the cns. this really allows your tri's to feel the heavier weight. i do them every 3rd week in a cycle

 

[StrongChE]

I usually put them in if I don't feel like I hit the lockout heavy enough, or my tri's are lagging. Best time to do them is at the end of the workout when you are tired like was mentioned before.

Usually vary the lockout range of motion too: 2", 3", and 4"