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Thread: If im stuck on my Deadlift would rack pulls help

  1. #1
    Self Satisfaction bigkevin20's Avatar
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    If im stuck on my Deadlift would rack pulls help

    I am stuck at 405 on the deadlift. I pull from the floor, I was thinking on working with the same weight but from the rack maybe a little less than a foot of the ground. Hope to help kick me out this rut. My lighter sets are improving though.
    Age 23 Height 5'10 weight 210 2 years complete of serious lifting.
    At 5'10" last Jan/02 I was 280 Lbs with a 44 waist.
    Now as of Dec/02 I am 210 with a 34-36 waist. A year complete 70 pounds lost now lets get big .
    Goal Deadlift 500 by summer now..
    02/10/03 405X3 425X1
    02/17/03 435X1
    02/24/03 445X1
    03/03/03 455X1
    03/10/03 455X3 "rack pull" 500X1 "rack pull MISS"
    03/17/03 405X6, "Rack Pulls 505X3, 525X1.... 555X1 Miss"
    04/14/03 465X1 verry difficult
    05/12/03 475X1 Easy!!! 500X1 Miss"real close"
    05/19/03 435X5
    06/16/03 Rack pulls 555X2, 600Xmiss
    07/14/03 500X1 GOAL ACHIEVED!!!!
    10/06/03 500X4 555X1 Miss
    10/13/03 535X1
    11/10/03 Rack pull 500X7
    GOAL for 2004 get back to a low fat% and keep it 8 -10% would be great.
    06/29 rack pull 700X3
    07/6/04 600x1 at 216
    09/6/04 600X1 at 208 Rack pull 720X3
    NEW GOAL BENCH 400 BY FEB 2005 "not sure about this one"

  2. #2
    "Tuna Boy" NateDogg's Avatar
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    Where do you get stuck?
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    NAte is exactly right." - Tryska

  3. #3
    Think Tank TMan's Avatar
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    Depends on where your sticking point is. If you get stuck above the knees then rack pulls will help. If you get stuck below the knees I don't think they'll do a lot of good, try plate deads instead (stand on a plate and do regular DLs) or speed DLs.
    "Load the bar, do the set, forget about it until the next workout. It's not rocket surgery."
    - Dan Martin

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  4. #4
    Self Satisfaction bigkevin20's Avatar
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    At the top. I can lock out one but no more its a big struggle to get two. Dont have a problem getting it up past knees just final stretch.
    Age 23 Height 5'10 weight 210 2 years complete of serious lifting.
    At 5'10" last Jan/02 I was 280 Lbs with a 44 waist.
    Now as of Dec/02 I am 210 with a 34-36 waist. A year complete 70 pounds lost now lets get big .
    Goal Deadlift 500 by summer now..
    02/10/03 405X3 425X1
    02/17/03 435X1
    02/24/03 445X1
    03/03/03 455X1
    03/10/03 455X3 "rack pull" 500X1 "rack pull MISS"
    03/17/03 405X6, "Rack Pulls 505X3, 525X1.... 555X1 Miss"
    04/14/03 465X1 verry difficult
    05/12/03 475X1 Easy!!! 500X1 Miss"real close"
    05/19/03 435X5
    06/16/03 Rack pulls 555X2, 600Xmiss
    07/14/03 500X1 GOAL ACHIEVED!!!!
    10/06/03 500X4 555X1 Miss
    10/13/03 535X1
    11/10/03 Rack pull 500X7
    GOAL for 2004 get back to a low fat% and keep it 8 -10% would be great.
    06/29 rack pull 700X3
    07/6/04 600x1 at 216
    09/6/04 600X1 at 208 Rack pull 720X3
    NEW GOAL BENCH 400 BY FEB 2005 "not sure about this one"

  5. #5
    Mike Henley MonStar's Avatar
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    Then rack pulls would be a good idea, yes. Pulling maybe from the pins in the power rack for the last 3rd of the movement. This way youll strengthen your lockout---and in turn defeat your sticking point. The best way to up you strength is to assess you sticking points and focus on them.

  6. #6
    Self Satisfaction bigkevin20's Avatar
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    Thanks
    Age 23 Height 5'10 weight 210 2 years complete of serious lifting.
    At 5'10" last Jan/02 I was 280 Lbs with a 44 waist.
    Now as of Dec/02 I am 210 with a 34-36 waist. A year complete 70 pounds lost now lets get big .
    Goal Deadlift 500 by summer now..
    02/10/03 405X3 425X1
    02/17/03 435X1
    02/24/03 445X1
    03/03/03 455X1
    03/10/03 455X3 "rack pull" 500X1 "rack pull MISS"
    03/17/03 405X6, "Rack Pulls 505X3, 525X1.... 555X1 Miss"
    04/14/03 465X1 verry difficult
    05/12/03 475X1 Easy!!! 500X1 Miss"real close"
    05/19/03 435X5
    06/16/03 Rack pulls 555X2, 600Xmiss
    07/14/03 500X1 GOAL ACHIEVED!!!!
    10/06/03 500X4 555X1 Miss
    10/13/03 535X1
    11/10/03 Rack pull 500X7
    GOAL for 2004 get back to a low fat% and keep it 8 -10% would be great.
    06/29 rack pull 700X3
    07/6/04 600x1 at 216
    09/6/04 600X1 at 208 Rack pull 720X3
    NEW GOAL BENCH 400 BY FEB 2005 "not sure about this one"

  7. #7
    Tearing **** Up FortifiedIron's Avatar
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    Try to progess the weight over time. Dont just stay at a weight for a prolong period of time. Also keep both the sets and rep range around 3-5.


    KC

  8. #8
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    how long have you been 'stuck'?

  9. #9
    Self Satisfaction bigkevin20's Avatar
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    Age 23 Height 5'10 weight 210 2 years complete of serious lifting.
    At 5'10" last Jan/02 I was 280 Lbs with a 44 waist.
    Now as of Dec/02 I am 210 with a 34-36 waist. A year complete 70 pounds lost now lets get big .
    Goal Deadlift 500 by summer now..
    02/10/03 405X3 425X1
    02/17/03 435X1
    02/24/03 445X1
    03/03/03 455X1
    03/10/03 455X3 "rack pull" 500X1 "rack pull MISS"
    03/17/03 405X6, "Rack Pulls 505X3, 525X1.... 555X1 Miss"
    04/14/03 465X1 verry difficult
    05/12/03 475X1 Easy!!! 500X1 Miss"real close"
    05/19/03 435X5
    06/16/03 Rack pulls 555X2, 600Xmiss
    07/14/03 500X1 GOAL ACHIEVED!!!!
    10/06/03 500X4 555X1 Miss
    10/13/03 535X1
    11/10/03 Rack pull 500X7
    GOAL for 2004 get back to a low fat% and keep it 8 -10% would be great.
    06/29 rack pull 700X3
    07/6/04 600x1 at 216
    09/6/04 600X1 at 208 Rack pull 720X3
    NEW GOAL BENCH 400 BY FEB 2005 "not sure about this one"

  10. #10
    Tearing **** Up FortifiedIron's Avatar
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    Kev,

    Can you give us a quick outline of your routine? Maybe that could be the problem.


    thanks,
    KC

  11. #11
    Self Satisfaction bigkevin20's Avatar
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    My last deadlift routine went like this. Some thing changes every week trying new stuff. Yesterday I did
    ***Warm up 225X8,275X6,***** 335X5, 405X1, 365X4
    Age 23 Height 5'10 weight 210 2 years complete of serious lifting.
    At 5'10" last Jan/02 I was 280 Lbs with a 44 waist.
    Now as of Dec/02 I am 210 with a 34-36 waist. A year complete 70 pounds lost now lets get big .
    Goal Deadlift 500 by summer now..
    02/10/03 405X3 425X1
    02/17/03 435X1
    02/24/03 445X1
    03/03/03 455X1
    03/10/03 455X3 "rack pull" 500X1 "rack pull MISS"
    03/17/03 405X6, "Rack Pulls 505X3, 525X1.... 555X1 Miss"
    04/14/03 465X1 verry difficult
    05/12/03 475X1 Easy!!! 500X1 Miss"real close"
    05/19/03 435X5
    06/16/03 Rack pulls 555X2, 600Xmiss
    07/14/03 500X1 GOAL ACHIEVED!!!!
    10/06/03 500X4 555X1 Miss
    10/13/03 535X1
    11/10/03 Rack pull 500X7
    GOAL for 2004 get back to a low fat% and keep it 8 -10% would be great.
    06/29 rack pull 700X3
    07/6/04 600x1 at 216
    09/6/04 600X1 at 208 Rack pull 720X3
    NEW GOAL BENCH 400 BY FEB 2005 "not sure about this one"

  12. #12
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    try cutting back your warmup sets...

    a nice warmup set at 225 at 8 or 10 or whatever
    then no more than triples as you work up to 405
    then your 405/max weight
    then finish yourself off by repping out at 315 or whatever

    I think part of the reason you're stuck is that you're pulling an awful lot of reps before you hit 405

  13. #13
    Self Satisfaction bigkevin20's Avatar
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    im gonna ride the bike for 10 min instead for a warm up then 225X8, 405X? then 315/365 for about 6 to 8.
    I think the bike will get my blood pumping good enuf and not wear out my max pull. How about that. Or another dumb Idea
    Age 23 Height 5'10 weight 210 2 years complete of serious lifting.
    At 5'10" last Jan/02 I was 280 Lbs with a 44 waist.
    Now as of Dec/02 I am 210 with a 34-36 waist. A year complete 70 pounds lost now lets get big .
    Goal Deadlift 500 by summer now..
    02/10/03 405X3 425X1
    02/17/03 435X1
    02/24/03 445X1
    03/03/03 455X1
    03/10/03 455X3 "rack pull" 500X1 "rack pull MISS"
    03/17/03 405X6, "Rack Pulls 505X3, 525X1.... 555X1 Miss"
    04/14/03 465X1 verry difficult
    05/12/03 475X1 Easy!!! 500X1 Miss"real close"
    05/19/03 435X5
    06/16/03 Rack pulls 555X2, 600Xmiss
    07/14/03 500X1 GOAL ACHIEVED!!!!
    10/06/03 500X4 555X1 Miss
    10/13/03 535X1
    11/10/03 Rack pull 500X7
    GOAL for 2004 get back to a low fat% and keep it 8 -10% would be great.
    06/29 rack pull 700X3
    07/6/04 600x1 at 216
    09/6/04 600X1 at 208 Rack pull 720X3
    NEW GOAL BENCH 400 BY FEB 2005 "not sure about this one"

  14. #14
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    I'd check with a powerlifter with more experience, but it's my feeling that it's good to work up to your max lift with some intermediate pulls to give your body/nervous system the chance to adjust but the trick is just to do singles or triples not 5-6-7-8 reps in there...

    Myself, I do something like:
    225 x 10-12
    315 x 3
    405 x 2 or so
    315 x 6-8-whatever (failure)

    so basically, I use a triple at 315 to bridge my way up to 405; my plan is to work up the weight towards 500 when I'm deadlifting heavy again... I'd like to completely OWN 405 and use it the same way I use 315 now; a stopping point on the way to heavier lifts.

  15. #15
    Baby Seal Clubber ElPietro's Avatar
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    If 405 is the heaviest you are gonna go, I would cut warmups even more than Cal said. If you are going to do warmups in the 8 rep range do it with one plate. But at 225 maybe do 4 or 5 reps, then do 2 or 3 at 315. Rest is key before your heaviest lift, so give yourself a good 3-5 minutes before you do it. Then after that do whatever weight you want that allows you to hit your rep goal.

    Bike won't do anything much for your muscles on this lift. If you are warming up up for a particular lift, the best warmup IS that particular lift. Good luck.
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  16. #16
    Self Satisfaction bigkevin20's Avatar
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    thanks to all,
    verry appreciated
    Age 23 Height 5'10 weight 210 2 years complete of serious lifting.
    At 5'10" last Jan/02 I was 280 Lbs with a 44 waist.
    Now as of Dec/02 I am 210 with a 34-36 waist. A year complete 70 pounds lost now lets get big .
    Goal Deadlift 500 by summer now..
    02/10/03 405X3 425X1
    02/17/03 435X1
    02/24/03 445X1
    03/03/03 455X1
    03/10/03 455X3 "rack pull" 500X1 "rack pull MISS"
    03/17/03 405X6, "Rack Pulls 505X3, 525X1.... 555X1 Miss"
    04/14/03 465X1 verry difficult
    05/12/03 475X1 Easy!!! 500X1 Miss"real close"
    05/19/03 435X5
    06/16/03 Rack pulls 555X2, 600Xmiss
    07/14/03 500X1 GOAL ACHIEVED!!!!
    10/06/03 500X4 555X1 Miss
    10/13/03 535X1
    11/10/03 Rack pull 500X7
    GOAL for 2004 get back to a low fat% and keep it 8 -10% would be great.
    06/29 rack pull 700X3
    07/6/04 600x1 at 216
    09/6/04 600X1 at 208 Rack pull 720X3
    NEW GOAL BENCH 400 BY FEB 2005 "not sure about this one"

  17. #17
    Gaglione Strength Chris Rodgers's Avatar
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    If you are going to go with rack pulls, make sure you do a full ROM movement too.


    Actually, I believe pulling while standing up on something(blocks, mats or plates) makes the lockout harder and will improve a deadlift better than a rack pull. I am experimenting with this now. The only thing rack pulls ever helped me with was rack pulls.
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  18. #18
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    Quote Originally Posted by MonStar View Post
    Then rack pulls would be a good idea, yes. Pulling maybe from the pins in the power rack for the last 3rd of the movement. This way youll strengthen your lockout---and in turn defeat your sticking point. The best way to up you strength is to assess you sticking points and focus on them.
    im gonna bump this thread to see if theyd help me.i struggle arouc below the knees. i can get a lot of weight off of the floor but around a little below the knees istart to hitch it up and start shaking.

  19. #19
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    Quote Originally Posted by LATMAN View Post
    If you are going to go with rack pulls, make sure you do a full ROM movement too.


    Actually, I believe pulling while standing up on something(blocks, mats or plates) makes the lockout harder and will improve a deadlift better than a rack pull. I am experimenting with this now. The only thing rack pulls ever helped me with was rack pulls.
    ive been doing deficit deadlifts off of a 4 inch platform for centurys and it has done nothing but caused my lockout to be weak as hell and i then have to hitch it up. i am currently doing heavy rack pulls bw the shins and the knees and then a burn out set ot 25 rep deadlifts off the block with around 300 pounds, hitching them of course.
    Last edited by rctriplefresh5; 04-26-2009 at 06:29 PM.

  20. #20
    Banned MPB's Avatar
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    Quote Originally Posted by Chris Rodgers View Post
    The only thing rack pulls ever helped me with was rack pulls.
    Same

  21. #21
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    Quote Originally Posted by Chris Rodgers View Post
    If you are going to go with rack pulls, make sure you do a full ROM movement too.


    Actually, I believe pulling while standing up on something(blocks, mats or plates) makes the lockout harder and will improve a deadlift better than a rack pull. I am experimenting with this now. The only thing rack pulls ever helped me with was rack pulls.
    any theory on why that is so? just curious about your insights into it...makes sense though, specificity.

  22. #22
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  23. #23
    Read the Stickies! whiteman90909's Avatar
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    Quote Originally Posted by Cards View Post
    6 years old
    well Chris has had time to come up with a good theory then

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