Where Strength and Size are the only goals

Posts tagged “rack pull

Monday 17th November 2014 – Saturday 29th November 2014

Took a week off after the World’s and have been easing back in since. I’m going to change from conventional squats and deadlifts to wide stance/sumo as recommended by my coach in order to increase weight lifted, which means dropping the weight down and practicing over and over!! I’m also throwing in a back workout every other session and reducing Bench sessions as it helps my shoulder and you can’t go wrong by increasing back size/strength!

17th Nov – 22nd Nov

Back session – DB Pullovers, Pulldowns (V Grip and wide), T Bar Rows, Straight Arm Pulldowns, Single Arm Lever Rows and Rack Pulls up to 140kg x10

Squats – Wide practice with Pembrokeshire Powerlifters up to 140kg for 5 sets of 3 – Gorila chins and Captains Chair knee Raises

Back session – As above, Rack Pulls 160kg for 3 sets of 8

Deadlifts – Sumo practice up to 140kg for 3 sets of 5, biceps (DeFrancos 3-6-12 routine) & ab slings

23rd Nov – 29th Nov

Back session – As above, Rack Pulls up to 180kg for 3 sets of 3, biceps (3-6-12)

Squats – Wide practice up to 140kg x8 with loose wraps, Leg Press & Ab Wheel

Back session – As above with Rack Pulls up to 180kg for 3 sets of 5, biceps (3-6-12)

Bench/Deadlifts with Pembs Powerlifters – Bench up to 150kg, Sumo Deadlifts up to 180kg, Ab work

Vids:

Squat 140kg x3, Squat 140kg x8, Rack Pull 180kg x5, Bench 150kg, Sumo Deadlift 180kg

 

 

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Saturday 4th October – Saturday 11th October 2014

5 Weeks to the Worlds!

Week 4 – Rather than deload with only 4 weeks of training left, I’m going to revert to the Mendelson routine I followed leading to the UK’s and whatever coach puts me through when we meet up! I wouldn’t normally advocate changing routines especially leading up to a meet, however it was successful for me and I need to work at certain parts of my lifts (i.e. lockout strength), which were included in this.

Deadlift – Worked up to 170kg x5, assistance was some Defecit Deadlifts, Rack Pulls, Pulldowns, Farmers Walks and Chin-ups.

Bench – Up to 110kg x8, then Close-Grip Bench, Pause Bench, Pulldowns, Lat Raises and Chin-ups

Squat – Up to 142.5kg x5, then a single at 150kg, 160kg and 170kg, then Front Squats, Pause Squats, Leg Press and Captains Chair Knee Raises

Back Session – Pullovers, V Grip Pulldowns, T Bar Rows, Wide Grip Pulldowns, Straight Arm Pulldowns, Power Cleans and DB Rows

A hard week this time, kids have been ill from early in the week so not slept as much as I’d like! Struggled a little on the heavy squats, although blasted the assistance work. It was also my weekend to work so couldn’t meet up with the Pembrokeshire Powerlifters for usual Saturday session so did a back session after work instead. Fell ill myself on Sunday so will see how I fare this week, it’s getting far too close to take time off!

Vids:

Deadlift 170kg x5

Bench 110kg x8

Squat 170kg

Leg Press 340kg x8


Wednesday 27th August 2014

Deadlift (reps)

Deadlift 162.5kg x4x3, (belt) x5 (60-90s rest)

Rack Pull (below knee) 197.5kg x1x1 (belt) (60-90s)

Defecit Deadlift (2″) 152.5kg x5, (belt)x3x2  (60-90s)

Pulldowns (10) x15x15x11, (9) x11 (60s)

Shrugs 140kg x10x10x10 (60s)

Week 9 – current weight 84kg

 


Wednesday 20th August 2014

Deadlift (speed)

Deadlift 142.5kg x2x2x2x2 (belted) x2 (raw) – (30-60s rest)

Rack Pull 177.5kg x4x3x2 (30-60s)

2″ Defecit Deadlift 135kg x6 (raw) x5 (belted) (30-60s)

Lat Pulldowns (10) x15x15 (9) x12x10 (60s)

BB Shrugs 130kg x10x10x10

DB Farmers Walk 45kg x25secs, 40kg x25s x25s

Week 8 – Current weight 84.3kg


Saturday 9th August 2014

Deadlift (Speed)

Deadlift 135kg x2x2x2x2x2x2 (30-60s rest)

Rack Pull 165kg x5x5 (30-60s)

2″ Defecit Deadlift 125kg x6x5 (60s)

Lat Pulldown 70kg x15x11, 60kg x11x10 (60s)

DB Shrugs 50kg x8x6x5 (60s)

DB Farmers Walk (34kg) x30s x30s x30s (60s)

Chins x8x6x5 (60s)

Week 6 – Current Weight 85kg


Monday 4th August 2014

Deadlift (Max)

Deadlift 162.5kg x2x2x2 (2 mins rest)

Rack Pull (Beltless, from just below knee) 197.5kg x2x2 (2 mins rest)

2″ Defecit Deadlift 152.5kg x4x5 (2 mins)

Lat Pulldown (9) x15x15x12x11 (60s rest)

BB Shrug 100kg x10x10x10 (60s)

DB Farmers Walk 40kg x35secs x35s x30s (60s)

Chin-ups x12x8x7 (60s)

Week 5 – Current weight 85.3kg


Saturday 19th July 2014

Deadlift (Reps)

Deadlift 132.5kg x10 (no belt)x8 (belt) x7 (belt) (90 secs rest)

Rack Pull (Belt, from just below knee) 180kg x3x2 (90s rest)

2″ Defecit Deadlift 125kg x10x7x7 (90s)

Lat Pulldown 70kg x15x12 60kg x11, 50kg x12 (60s rest)

BB Shrug (straps) 130kg x10, 120kgx10x10 (60s)

DB Farmers Walk 34kg x30secs x30s x25s

Chin-ups x11x9x7 (60s)

Disappointed with todays session, bar felt really heavy and struggled with the Rack Pull – More sleep and more food needed!

Week 3 – Current weight 87.2kg


Saturday 12th July 2014

Deadlift (Speed)

Deadlift 125kg x3x3x3x3x3x3x3x3 (60-90s rest)

Rack Pull (Belt, from just below knee) 175kg x5x5 (2 mins rest)

2″ Defecit Deadlift 115kg x8x8x8 (90s)

Lat Pulldown 70kg x15, 60kg x15x14, 50kg x15 (60s rest)

DB Shrug (straps) 50kg x10x10x10 (60s)

DB Farmers Walk 42kg x20secs, 38kg x20s, 34kg x20s

Chin-ups x11x8x7 (60s)

Week 2 – Current weight 88.4kg


Friday 4th July 2014

Started a new wave of training to lead me up to the meet in September as advised by my coach – World Champion Paul Murphy – He has also advised I enter at 82.5kg instead of 90kg so going to have to drop a bit of weight! The program has hints of Westside training about it, with max, speed and reps days. It starts with Deadlift:

Deadlift (max)

Deadlift 160kg x2x2x2x2x5 (approx 2 mins rest)

Rack Pull (from knee) 187.5kg x3x3 (2 mins)

2″ Defecit Deadlift 127.5kg x6x6 (2 mins)

Lat Pulldown (10) x15, (9) x13, (8) x14x11 (60s rest)

BB Shrug 140kg x9, 130kg x10x10 (60s)

Chin-ups x10x9x8 (60s)

Bit of a change to what I’m used to! A lot more volume so found the assistance harder than usual but overall felt good! Bench next session 🙂

Week 1 – Current weight 90.4kg


Friday 9th May 2014

DB Pullover 40kg x12x12 (2 mins rest)

V Grip Pulldown (15) x9, (11) x12 (60s rest)

Bent Over Row 95kg x12, 80kg x11, 70kg x12x10 (30s)

Rack Pull 205kg x15

Standing 1-Arm DB External Rotation 7.5kg x20x17 (rest each side as long as it took to perform the set on opposite side)

Cuban Rotation 20kg EZ Bar x10, 10kg x15 (60s)

Pullovers feeling much better, slower and more controlled than with the 50’s last time. PR’d on the Rack Pull so a good day all round!

🙂 🙂 🙂