Rack City

[Ozzy619]

Rack pulls should start at knee level or slightly above. It Depends on ones strengths and weaknesses to figure out how much overload one should do over deads. What I did was take my 5RM for deads, added 5-10% more weight and started there with sets of 5. I'd rather start a little low and have room to progress than start high and stall early.

Thats a good idea. Its funny because I was about to give up on strength training and all of a sudden I got stronger, finally. I wasnt even considering doing 405 at first but 315 felt so damn light I had to try. 405 was heavy as shit but 315 gave me a damn good pump. Ill most likely add weight progressively as to avoid injury and for the pump. I dont imagine Ill be going over 405 for rack pulls anytime soon nor 375 for deads. 375 was heavy and in all honesty had pretty shitty form.

 

[Docd187123]

Thats a good idea. Its funny because I was about to give up on strength training and all of a sudden I got stronger, finally. I wasnt even considering doing 405 at first but 315 felt so damn light I had to try. 405 was heavy as shit but 315 gave me a damn good pump. Ill most likely add weight progressively as to avoid injury and for the pump. I dont imagine Ill be going over 405 for rack pulls anytime soon nor 375 for deads. 375 was heavy and in all honesty had pretty shitty form.

You'd be surprised how fast you could add weight to your deads when trained properly. If you can do 315 for reps and get a pump and pull 375 for a ME day, I'd hazard a guess you could be pulling 500+ in a years time or less.

Strength training is addicting isn't it?

 

[Ozzy619]

You'd be surprised how fast you could add weight to your deads when trained properly. If you can do 315 for reps and get a pump and pull 375 for a ME day, I'd hazard a guess you could be pulling 500+ in a years time or less.

Strength training is addicting isn't it?

Shit, dont get my hopes up. Yes, I love to strength train but I get so damn frustrated. One week Ill blow myself away and the next Im pushing pussy weight again. I am slowly getting stronger and like you said, need to train proper and smart. Changing up my lifts has helped me alot.

 

[Docd187123]

Shit, dont get my hopes up. Yes, I love to strength train but I get so damn frustrated. One week Ill blow myself away and the next Im pushing pussy weight again. I am slowly getting stronger and like you said, need to train proper and smart. Changing up my lifts has helped me alot.

Not trying to get your hopes up for nothing brother. I said that In all seriousness. I'll use myself as an example. My deadlifts were right around your numbers last summer. I then sprained an intercostal muscle in on a heavy squat so I did light squats and NO DEADS for about 3-4months since I kept re-injuring the intercostal getting out of bed. I want to say I started deadlifting again Octoberish time. And at that time 250 was a chore for me to do. Fast forward to my meet several weeks ago in March, I pulled a hair under 500 on my final attempt but could've gotten the 500 had it been loaded on the bar. Half the time I was on a cruise dose of test and deca and the other half a blast during my peaking for the meet.

I think the yoyo effect you're having is mainly due to accumulating fatigue and the way you program the lift and it's accessories. Not saying that condescendingly just to make my point. Training philosophies such as dynamic effort, Prilepin's table, and more optimal programming for strength purposes will definitely help you out a lot. In the end you train for yourself and no one else so do what makes you happy be it strength, aesthetics, etc

 

[Ozzy619]

Not trying to get your hopes up for nothing brother. I said that In all seriousness. I'll use myself as an example. My deadlifts were right around your numbers last summer. I then sprained an intercostal muscle in on a heavy squat so I did light squats and NO DEADS for about 3-4months since I kept re-injuring the intercostal getting out of bed. I want to say I started deadlifting again Octoberish time. And at that time 250 was a chore for me to do. Fast forward to my meet several weeks ago in March, I pulled a hair under 500 on my final attempt but could've gotten the 500 had it been loaded on the bar. Half the time I was on a cruise dose of test and deca and the other half a blast during my peaking for the meet.

I think the yoyo effect you're having is mainly due to accumulating fatigue and the way you program the lift and it's accessories. Not saying that condescendingly just to make my point. Training philosophies such as dynamic effort, Prilepin's table, and more optimal programming for strength purposes will definitely help you out a lot. In the end you train for yourself and no one else so do what makes you happy be it strength, aesthetics, etc

Youre absolutely right, I do lift too heavy too often. I changed it up a couple weeks ago and went lighter. Lifter heavy today and once last week, thats when i broke my pr. Its funny because the more I learn the more I realize I didnt know before. This forum has helped me alot especially with the feedback I get from more experienced guys. Im all ears for more advice in strength training.

 

[Docd187123]

Youre absolutely right, I do lift too heavy too often. I changed it up a couple weeks ago and went lighter. Lifter heavy today and once last week, thats when i broke my pr. Its funny because the more I learn the more I realize I didnt know before. This forum has helped me alot especially with the feedback I get from more experienced guys. Im all ears for more advice in strength training.

When I first began squatting 3x a week everyday was a heavy day. That was sustainable for only so long. I tried to force it to last longer than it should have and I went backwards by about 75lbs on my max. Switching a heavy day for a light day allowed me to continue progressing for many more months. Stalled again and needed to switch things around a but again. Experience is a great teacher brother. She will hammer home her lessons every time and it's up to us to take notes and learn the material so to speak.

What does your training week look like now? What's your progression scheme like?

 

[Ozzy619]

When I first began squatting 3x a week everyday was a heavy day. That was sustainable for only so long. I tried to force it to last longer than it should have and I went backwards by about 75lbs on my max. Switching a heavy day for a light day allowed me to continue progressing for many more months. Stalled again and needed to switch things around a but again. Experience is a great teacher brother. She will hammer home her lessons every time and it's up to us to take notes and learn the material so to speak.

What does your training week look like now? What's your progression scheme like?

I was recently doing high volume ppl but was looking into the 5/3/1 program. Ive never done a strength based program before so looking into something basic. I want to look good but also be strong, I dont care about getting big. As far as progression I havent done jack shit.

 

[Docd187123]

I was recently doing high volume ppl but was looking into the 5/3/1 program. Ive never done a strength based program before so looking into something basic. I want to look good but also be strong, I dont care about getting big. As far as progression I havent done jack shit.

How you look is primarily diet. There are some jacked up PLing mofos out there and here are fat ones. Don't get too sloppy with the calories and you will enjoy your results Ozzy

 

[Ozzy619]

How you look is primarily diet. There are some jacked up PLing mofos out there and here are fat ones. Don't get too sloppy with the calories and you will enjoy your results Ozzy

I hear you, my diet is good for the most part. Im about to start my tren ace so I should be looking real good and strong by summer. Hopefully the eq im taking will keep my appetite up as tren seems to always kill it for me.

 

[Docd187123]

I hear you, my diet is good for the most part. Im about to start my tren ace so I should be looking real good and strong by summer. Hopefully the eq im taking will keep my appetite up as tren seems to always kill it for me.

Leaning out while getting vascularity and gaining strength is amazing hahaha. Tren is like the nectar of the gods for me. I tolerate it pretty well and it does amazing things. Have fun with that cycle and do a log or something. I'll follow along for sure

 

[NickItIs]

I do rack pulls every other back day and they have been awesome for my traps as well. For me, trap bar shrugs work a lot better than barbell shrugs. Overhead shrugs and face pulls are also awesome on the ol traps