View Workout (Aaron Lin)
rack city
September 18, 2013 (Afternoon)
Exercise Type: Weights
Comments:
instead of deadlifts today, I did rack pulls. these are basically the deadlift, but with a smaller range of motion, where you just pull the bar from knee height instead of from the floor. this trains the top of the ROM for the deadlift, the lockout which tends to be the most difficult and troublesome area of the lift when going heavy. warmed up with 135 then 225 doing just conventional deadlift. then pinned the safety bars at like the 3rd pin i think. and did 8 reps or so with 315lbs. felt heavier than expected but i guess that makes sense. cuz although the range of motion is smaller, i dont have an increased torque advantage or anything so it shouldnt feel easier. just doing less work, in a physics sense. loaded up 365lbs and did about 5 reps i wanna say? then loaded up 385lbs and did like 5 more i think. this was toughhh. then finally i went big and loaded up 405lbs. holy fuck its heavy. first rep my whole body was shaking like a mofo. second rep the same but still got it up. attempted a 3rd rep but couldnt even get the bar up an inch.
im gonna keep doing some rack pulls, try to increase that volume gradually with 365+. hopefully my deadlift will start creeping up.
135lbs on the tbar, 3 plates! 3x6. rotator cuff felt much better! success!
2x8 pull up neutral grip with chains, then a set of body weight.
3x10 w/ 70lb 1 arm rows. not bad. better contractinos at the lat.