[quote]SouthofHeaven wrote:
What’s up bro. I was wondering if you could give me a bit of advice. I never really had that much success with rack pulls, but I am contemplating putting them back in soon. I am wearing a Titan Velocity and the pop off the floor is amazing. I can pull 545 real fast, but when it hits about 2 inches above the knees it gives out and I stall like crazy.
What would you do to help this. I was thinking about rotating rack pulls and reverse bands that let go just below the knee and force me to lock it out. I would do both of these raw too.
Training is looking great man.[/quote]
It’s tough to tell you with any certainty what to do to fix your problem without seeing you pull. Are you sumo or conventional?
7/1/09: Bench
This session was a lesson for me to practice what I preach. I will tell people to listen to their body and not to push yourself when it’s not there until I’m blue in the face, but when it’s time for me to listen to myself, I fail hard.
Started working up to my goal weight this week of 375 for a double. Keep in mind that I did not sleep well last night and I’m 24 hours removed from heavy rack pulls. I was having trouble keeping my back tight and staying in the groove, even with lighter weights. My last workup set, a single with 345, felt like it was damn near a max single. It was slow and shaky the whole way. I fucking KNEW 375 was not happening, but I STILL tried it, and couldn’t even manage a single. The bar went up 4" off my chest and totally died. Now I feel like a complete idiot for not listening to myself, and I’ll be thinking about it all week long. This was ego lifting at it’s worst, and I need to be better than that BS.
So whoever’s reading this, please remember, having a plan and goals is great, but if it’s not there, don’t push! You have to be able to be flexible with your training and change it on the fly based on what your body is telling you. Now if only I can remember it too.
Finished off with some light incline and bodyweight dips, left and got some Chipotle. I think I’m going to take the rest of the week and go lighter and try to come back stronger next week. Nothing good can come from going at it 100% 4 days in a row.
7/2/09: Back, Bis
A) BB Row - Second and last week for these. My hip can’t take the abuse and I’d like to be able to walk in 10 years.
B) WG Pullup - BWx6,6,6,6,6,5 - I want to gradually increase the volume on these and make them the staple of my back training (besides deads and rack pulls). My RM with good technique is 10-12 depending on my weight, so I took 60% of that and tried to do as many sets of that as possible.
C) Recline Rows w/straps - BWx10,10,10,9
D) Axle Rev. Curl - 93x8, 103x6,6 - Forearms = CRUSHED
Afterwards went home and horsed around in my home gym, jumping rope and doing some light abs.
Did some light conditioning and band work over the holiday weekend. Nothing serious because I needed the break.
7/6/09: Deadlift and Legs
A) Sumo DL in briefs - 585x1 (PR + 10lb), 635x2x2 w/reverse bands - That makes 2 deadlift PRs in a month. Pulling once every 3-4 weeks is working for me. Next time I go for 600.
B) KB Sissy Squat - 36sx3x8 - Quads = smoked
C) Single Leg DL - 36sx7,8,10 - My balance improved as the sets wore on.
D) Ab Pulldown - 120x10,10,9
Now to rest up and prepare for benching on Wednesday so I don’t have a repeat of last week.
7/8/09: Bench, Chest, Tris
A) Comp Bench - 375x1, 350x2x3, 335x2x3 - Still adjusting raw technique. Felt solid and strong today until I hit 375, then noticed that I’m still having trouble staying tight with near-max weights. Practice, practice.
B) Flat DB Bench - 120x7,6,5 - Haven’t done these with a pronated grip in probably 10 years. Felt really weird and really, really weak relative to my usual neutral grip.
C) Dip - 90x8,7,6 - Tris getting kicked in the ass.
D) Rolling DB Floor Ext - 50x8,8,8,8 - First time trying these (thanks meat). Hit tris hard without hurting elbows, as intended.
7/10/09: Back, Bis
A) Pullup - BWx6x7, 1x5
B) Neutral Grip Row Machine - 300x5x6
C) Hise Shrug on Calf Machine - 300x3x10 - These suck. The pads on the machine shredded my shoulders.
D) BB Curl - 135x5x5
E) Plate Loaded Gripper - 70x6,6,9
7/11/09: Shoulders
A) DB Press - 100x8,7,6
B1) Smith Upright Row - 135x3x15
B2) Machine Press - 214x12,10,6
B3) DB Lateral Raise - 45x3x12
C1) Bent Lateral Raise - 45x3x15
C2) Face Pull - 55x3x15
7/14/09: Squat
A) Manta Ray Squat - 405x1, 435x2, 415x3,2 - Practicing hitting depth without going too low. Everything was pretty solid.
B) Rack Pull - 635x2x6
C) Sissy Squat w/KBs - 16kgx2x10
D) Ab Pulldown - 120x3x10