The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: Rack pulls

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  1. #1
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    Rack pulls

    Hey all

    Did some rack pulls from the lowest setting. Did 635
    Felt easy. How accurate are they to regular pulls? Keep in mind did a nice 565 defecit pull last week. Trying for 600 next month. How close am I u think?

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  3. #2
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    It really depends on YOU and where YOUR strengths and weaknesses are. My grip and upper back is my weak area, so my rack pull isn't much higher than my deadlift; regardless of height.

  4. #3
    Senior Member SELK's Avatar
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    I have great carryover from block pulls (very similar to rack pull). Whatever I can get off of a 6 inch block I can pull at a meet. This is due to the meet using a deadlift bar, being properly deloaded going into the meet and likely high intensity for the lift.
    960/530/749 @ 242
    903/524/738 @ 220

  5. #4
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    I think rack pulls have pretty much no reflection on what you can pull. Honestly. They might build your back really well but I dont think you can estimate your dead based on a rack pull. I think Block pulls have a better correlation. Even though they are similar to rack pulls. I have rack pulled 650 on the lowest pin on my rack and did 551 in my last meet. I think your deficit dead is a way better predicter and based on THAT i would say you should be able to get 600.

  6. #5
    Senior Member SELK's Avatar
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    It also depends how you pull. My block pulls/rack pulls look almost identical to my contest deadlift. If you are using alot of quads and getting your hips under the bar its not going to be as useful.

    I think conventional deadlift training is actually very simple, constantly hammer your back and get the strongest back possible then make sure your hands are strong enough to hold onto the bar. I used to use alot of bands/special movements for the pull, and was stuck in the mid 6s for like 2 years. After just focusing on bringing up my back strength every week ive put on close to 100lbs on my pull in just over a year.

    If you are an upright squatter you will likely have to do more low back work as it will not be used as much in the lift. I think that alot of multiply guys who squat in gear all the time actually end up having really weak lower backs because in gear you can squat so upright.
    960/530/749 @ 242
    903/524/738 @ 220

  7. #6
    Moderator joey54's Avatar
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    Quote Originally Posted by SELK View Post
    It also depends how you pull. My block pulls/rack pulls look almost identical to my contest deadlift. If you are using alot of quads and getting your hips under the bar its not going to be as useful.

    I think conventional deadlift training is actually very simple, constantly hammer your back and get the strongest back possible then make sure your hands are strong enough to hold onto the bar. I used to use alot of bands/special movements for the pull, and was stuck in the mid 6s for like 2 years. After just focusing on bringing up my back strength every week ive put on close to 100lbs on my pull in just over a year.

    If you are an upright squatter you will likely have to do more low back work as it will not be used as much in the lift. I think that alot of multiply guys who squat in gear all the time actually end up having really weak lower backs because in gear you can squat so upright.
    Fantastic advice. Op, based on what you are doing, 600 should go. The only way to know for sure is to load the bar and pull it.


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  8. #7
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    Quote Originally Posted by joey54 View Post
    Fantastic advice.
    X 2.

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