Tuesday, January 24, 2012

Monday 1/23.. Max Effort DL - Rack Pulls

I have to say this was one of the most exhausting workouts I've done in awhile! We started out with heavy rack-pulls.. Rack pulls (or pin pulls) are where the Bar is setup slightly higher than off-the-floor.. usually around just below or just above knee height. The purpose of this lift is to use a Deadlift-style pull to work through your sticking points. When doing a Rack-Pull you can usually lift about 10% more than your best Deadlift.. in this case, we worked up to 545lbs.. our gym does not have a normal power cage, so we had to improvise by utilizing the safety spotter bars, and hanging a chain off both sides, and the bar was suspended in the chain at the height we wanted.. I know its slightly tough to imagine, but I will upload a video shortly! We followed up our Low-rep, heavy weight Rack Pulls with Lat Pull downs to the rear, Glute Ham Raises, and Weighted Hanging Leg Raises..

Rack Pulls :
545x1 (Fail)

Can you say tired?
Lat Pull downs were 120x15, 140x15, 180x13, 200x7
Glute ham Raises were 4 sets of 15
Hanging Leg Raises 10lbs x 4 sets of 20

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