Pulled 455 for 1 on Monday. It felt pretty good. I also managed 5 reps with 405 prior to attempting 455. Didn’t attempt 475, but I plan to try that in 2 weeks.
I’ve been slacking the past few months due to a shoulder injury, and have been back at it for about a month. Not being able to bench as much is forcing me to work on deads, squats and back a bit more. Hopefully I can pull 500 by the end of August.
I used straps, raw I’m limited to ~350, yes I know I need to work on my grip.
Definetely work on that grip. Is that 350 using a mixed grip? If not, use mixed for heavy reps.
350 is mixed, I usually throw on the straps when I go higher. 1 or 2 reps isn’t a problem, but I can’t hold on for more than that without straps at anything over 350ish. Like I said though, I do need to work on the grip, a definite weakness.
To work your grip buy some chalk, and do some rack pulls load on a ton of weight and just kill your hands. To get used to bigger weight and your body will follow after.
I found very shallow rackpulls to be great for building up gripping strength. Just throw these into your current program and I’m sure they’ll help. Remember, use all sorts of rep ranges.
Good luck
Dave_
Nice work, by the way. I forgot to mention it at first but mean that!
Beyond the grip issue I’d like to say good job man. Those aren’t #'s to scoff at what so ever.
Keep it up.
B.
Thanks for the advice, I’ll definitely be adding rack pulls. I lift at Goldilocks and they don’t allow chalk, but I don’t actually have a problem with sweaty hands anyway.
For rack pulls, how much should the range of motion be? 6-8"?
[quote]Z-Man wrote:
Pulled 455 for 1 on Monday. It felt pretty good. I also managed 5 reps with 405 prior to attempting 455. Didn’t attempt 475, but I plan to try that in 2 weeks.
I’ve been slacking the past few months due to a shoulder injury, and have been back at it for about a month. Not being able to bench as much is forcing me to work on deads, squats and back a bit more. Hopefully I can pull 500 by the end of August.
I used straps, raw I’m limited to ~350, yes I know I need to work on my grip.[/quote]
I can pull 455, but 4x405 would be tough for, at best. Good job, I bet you hit 500 pretty soon.
Chalk will do wonders. I’d just use it once and see if they notice/care.
[quote]Z-Man wrote:
Thanks for the advice, I’ll definitely be adding rack pulls. I lift at Goldilocks and they don’t allow chalk, but I don’t actually have a problem with sweaty hands anyway.
For rack pulls, how much should the range of motion be? 6-8"?
[/quote]
The lowest the bar should be set is mid-thigh. Other than that, your only worry is to make sure your back doesn’t give out before you’ve sufficiently worked your grip strength. It doesn’t take long to drastically improve gripping strength, so hopefully you’ll be pulling those big numbers unaided soon!
Dave_
Well, 475 fracking planted me to the ground, came up a whole inch if I’m lucky. I hate failing. 
This is surprising because 455 seems to go go up so easily.
I will try again next week.
good job man
two things:
(1) if you are going to try a max pull, don’t use the awesome weider pre-exhaustion principle and pull a set of 5 @ 405! once you get to ~ 315, everything should be a single
(2) work pin pulls with more than your target pull, and lower the pins until you get there
[quote]BASTARD GU wrote:
(2) work pin pulls with more than your target pull, and lower the pins until you get there[/quote]
Thats fucking genius! If only my crap gym had a power rack instead of whatever it is they have, some sort of ill designed squat rack. well at least I have that.
BTW awesome pulls!
[quote]jbodzin wrote:
If only my crap gym had a power rack[/quote]
you’re in california. i’m in california. there’s a power rack in my garage. i fail to see a problem.
[quote]BASTARD GU wrote:
jbodzin wrote:
If only my crap gym had a power rack
you’re in california. i’m in california. there’s a power rack in my garage. i fail to see a problem.[/quote]
I’m on my way
[quote]BASTARD GU wrote:
good job man
two things:
(1) if you are going to try a max pull, don’t use the awesome weider pre-exhaustion principle and pull a set of 5 @ 405! once you get to ~ 315, everything should be a single
(2) work pin pulls with more than your target pull, and lower the pins until you get there[/quote]
Points taken, I pullled 2 sets of 5x405 prior to trying 475, whoops. I think #2’s a great idea!
All I can say is that no one pointed and laughed, although I’m sure many were laughing inside. I’m one of the smallest guys in the gym… so it’s quite embarassing. More fuel for the fire next week.
[quote]BASTARD GU wrote:
good job man
(2) work pin pulls with more than your target pull, and lower the pins until you get there[/quote]
I did sort of the opposite of this the other day. I seem to be weakest right around the knees so I maxed from about 3 inches below, then brought the bar up to just about knee level and continued from there.
Regarding grip…you need to put the straps away and really focus on developing powerful hands. Static holds did wonders for me as well as weighted chins. Try to develop your own technique for how you “attach yourself” to the bar. sounds strange but the sooner you start seeing your hands as powerful fastners the faster they’ll develop into them.
On Pulling 500…There comes a point when alot of this is in your head. Pulling 500 is not about lifting 500 lbs off the floor. It has to be about your body (muscles, nervous system, etc.) performing an act it’s been conditioned to do so often it’s instinctual.
Here’s what I mean, I do deep knee bends every day, I don’t even think about it but my body knows exactly what makes for an efficient explosion off the floor. Ed Coan’s form pulling 135lbs is exactly the same as his form at 600, 700, etc.
Any great deadlifter will tell you that by the time you get to your maximum weight you’re just a spectator in the lift. Net, pulling has to come as natural to you as swinging a bat is to a baseball player.
I think any routine can get you there if you’re focused but I personally made enormous gains in “knowing my pulls” doing Korte’s 3x3 routine. It’s brutal but everyone I know who dedicated themselves to sticking with it made big gains in their lifting numbers (but not size…go figure).
Sorry for the long post once you nail 500 515, 530, and a 550 are right around the corner. Also, your not giving yourself a fair shot without chalk.