In this video, I have my last set of deadlift warmups, my working sets, and one of the sets of snatch grip pulls.
Back to training today after being away for the weekend and my deadlifts felt good, I just felt somewhat out of position. I felt like I couldn't get my hips close enough to the bar; as a result, my torso was more over the bar than normal. I have been having good success with trying to get my bodyweight behind the bar before I start the lift. The mental cue of getting my chin behind the bar has proven to really work for me. Unfortunately, tonight I set up with my hips way too far back. Yea, the reps look easy, but this is what will staple me when it gets heavier.
I worked up to a double at a level 8 rate of perceived effort. I would estimate that this was right in the 83-85% range, which means I should be good for 550 off the floor. I'm quite happy with the progress that my deadlift has undergone.
The snatch grip sets off blocks were brutal--not fun one bit. I definitely haven't ever done them that heavy for that many reps before. Once again, like clockwork, my lower back was shot again. No surprise there. My highbar squats today really suffered as a result, and on top of that I moved my stance in even more. My feet were probably 6 inches apart by my estimation.
Deadlift
135x5
225x5
275x5
315x5
365x5
405x3
425x2
445x2
455x2 @ 8
Snatch Grip 4" Block Pulls
315 2x15
High Bar Close Stance Squats
135x5
225x5
225 3x12
Lunges 3x10
Back ext's
25lbs 1x10
42lbs 2x10
Video of the day goes to Eric Spoto and going from 0 to 600lbs benching in 30 seconds
Showing posts with label block pulls. Show all posts
Showing posts with label block pulls. Show all posts
Monday, June 24, 2013
Tuesday, June 18, 2013
Thoughts on Block Pulls
After posting my heavy deadlift training from the other day, I got some questions about why I am block pulling and it made me start thinking about why I really am. So, let me address some thoughts I have about it and why I do what I do.
Historically, I fail my competition style deadlift right around my knees. I put about 50lbs on my deadlift in the last year just by working on technique. My coach, Dustin, convinced me to start my pull off the floor slower, get to my knees, and then explode. That idea, coupled with pushing my knees straight out and going down to the bar, has proved to be successful. I used to push my hips back first and really load up my hamstrings, but now I think more about sitting down on to the bar.
I started adding in block pulls when I started the cube method. I thought: "Great, I'll get to overload an area that I suck at." Many people might wonder how these are different at all from rack pulls. Well, let me tell you that they are very different. Rack pulls serve more as an ego lift for me, and I think it's safe to say many of you agree. A major difference that I have found is the way that the weight is spread over the pins in a rack pull makes it so much more...well, stiff. Rack pulls just don't simulate a deadlift from the floor like block pulls--block pulls allow for that natural feeling of being able to pull the slack out of the bar.
So now I'm thinking: "Nice, I've got a lift that will let me overload my sticking point in the lift and strengthen the weak parts." On my max effort days, I'll hit something heavy off of a high block, then next max effort day hit something off a lower block, then on a third max effort day hit something off the lowest block in my training cycle, then finally I will take a heavy deadlift off the floor. Naturally, I would expect to hit the heaviest weight off the highest block and work down from there until I get to the floor. Whats puzzling, yet pleasing to me is that I was able to hit 550 off a 4" block @rpe 10, and 565 off a 2" block @rpe 9-9.5.
Range of motion is increasing, and so are the numbers? I'll take that. I also am really attributing the increases to a ton of volume in high bar paused squats that I have been doing lately. I wonder if anyone has had similar experiences with range of motion training like this, too?
Check out my YouTube channel, too. I will be regularly adding training sessions throughout my off-season and in-season training
http://www.youtube.com/channel/UC_PbGtsx2AdFmSEeyd8hiSQ
Historically, I fail my competition style deadlift right around my knees. I put about 50lbs on my deadlift in the last year just by working on technique. My coach, Dustin, convinced me to start my pull off the floor slower, get to my knees, and then explode. That idea, coupled with pushing my knees straight out and going down to the bar, has proved to be successful. I used to push my hips back first and really load up my hamstrings, but now I think more about sitting down on to the bar.
I started adding in block pulls when I started the cube method. I thought: "Great, I'll get to overload an area that I suck at." Many people might wonder how these are different at all from rack pulls. Well, let me tell you that they are very different. Rack pulls serve more as an ego lift for me, and I think it's safe to say many of you agree. A major difference that I have found is the way that the weight is spread over the pins in a rack pull makes it so much more...well, stiff. Rack pulls just don't simulate a deadlift from the floor like block pulls--block pulls allow for that natural feeling of being able to pull the slack out of the bar.
So now I'm thinking: "Nice, I've got a lift that will let me overload my sticking point in the lift and strengthen the weak parts." On my max effort days, I'll hit something heavy off of a high block, then next max effort day hit something off a lower block, then on a third max effort day hit something off the lowest block in my training cycle, then finally I will take a heavy deadlift off the floor. Naturally, I would expect to hit the heaviest weight off the highest block and work down from there until I get to the floor. Whats puzzling, yet pleasing to me is that I was able to hit 550 off a 4" block @rpe 10, and 565 off a 2" block @rpe 9-9.5.
Range of motion is increasing, and so are the numbers? I'll take that. I also am really attributing the increases to a ton of volume in high bar paused squats that I have been doing lately. I wonder if anyone has had similar experiences with range of motion training like this, too?
Check out my YouTube channel, too. I will be regularly adding training sessions throughout my off-season and in-season training
http://www.youtube.com/channel/UC_PbGtsx2AdFmSEeyd8hiSQ
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