How to incorporate rack pulls?

[Cloudguy]

I saw a guy in the gym this past week doing rack pulls while I was doing deads. He was pulling around 600+ and he had a huge back.

So I read up on rack pulls and found that they can be helpful in getting past the weak spot on deadlifts. If you start them where you usually slow down pulling deads (around the knee, just above or below), they can help move higher on deads.

Anyway, it is hard to see how I could incorporate them unless I rotated between deads and rack pulls each week. Right now I work out on Mon, Tues, Fri & Sat:

Mon: Push
Tue: Pull -this is when I do deads
Fri: Push
Sat: Pull + Squats

Anyway, I was thinking about trying to add the rack pulls in on Saturdays, but my concern is that I will not be recovered to do deads at 100% on Tuesdays. For example, I had been mixing up my workout because I had an elbow problem and last Friday I did deads at 385 (I have peaked out the week before around 415 with 2 reps in a set). I tried to get back into my regular routine this week and went to do deads again on Tuesday and when I hit 325 I did not want to go any higher because my back started to get sore from the Friday workout.

So, should I do light rack pulls, or is it alright to alternate between rack pulls and deads each week? I had been reading up about it and some people suggested that guys doing deads with high weight are sometimes only able to pull deads once every 2 to 3 weeks because they are so destructive. It was suggested that if doing fairly high weight, once a week was probably the most that should be attempted. Will rotating between deads and rack pulls each week be detrimental or beneficial? I just do not see any other way to try these out without doing something like this.

[lostboyrufio]

change it up every once in a while. when i hit a wall on deads, i did racks for like 3 or 4 weeks instead. after that i started going heavy again.

[jlozan84]

if you are worried about not being recovered for Tuesday's pull day, switch your Friday & Saturday workouts.

[RJSMuscle]

I saw a guy doing those at the squat rack the other day

I'll have to try them

[Lowrider]

I think iam seeing this wrong.

You want to do rack pulls on a diiferent day then you do deads. i was just wondering could you do deads then do rack pulls straight after or would that just not work?? (this aint a retorical q. by the way) lol.

[POWERJIM]

I used to do rack pulls on Alternate back days, i found i could pull over 100lb more by pulling from a rack and slowly but surely my deadlift improved greatly over time, you could do rack pulls when you work your traps as i feel its more of a trap workout.

[Noir]

I just switch between rack and pulling from the floor every other pull day.

[Noir]

Originally Posted by Lowrider

I think iam seeing this wrong.

You want to do rack pulls on a diiferent day then you do deads. i was just wondering could you do deads then do rack pulls straight after or would that just not work?? (this aint a retorical q. by the way) lol.

You COULD, but most people would just die lol...Only crazy mofos like Jlo can pull that sh*t off.

[RJSMuscle]

I always start my deads with the bar on the rack then back up so I can go to the floor.

It's just easier to load the plates that way

[BiggerGuns=LongerDrives]

Originally Posted by RJSMuscle

I always start my deads with the bar on the rack then back up so I can go to the floor.

It's just easier to load the plates that way

Unless I am mis-interpreting what you are doing, you should not be walking out anything with deads. You can "walk out" squats, but it's totally different with deads!!

You are not using enough weight if you can do that and even so, you are serious risking injury doing this. During a deadlift, your feet should remain planted to the floor firmly from start to finish

[POWERJIM]

Originally Posted by BiggerGuns=LongerDrives

Unless I am mis-interpreting what you are doing, you should not be walking out anything with deads. You can "walk out" squats, but it's totally different with deads!!

You are not using enough weight if you can do that and even so, you are serious risking injury doing this. During a deadlift, your feet should remain planted to the floor firmly from start to finish

I used to do the same thing mate, i was pulling some serious weight too and i used to load up the bar on the rack and back up alittle to start deadlifting, just very hard to load the bar with a dozen 55lb plates.

[Merk0135]

That's what you need those deadlift rack bars for. They lift the olympic bar off the ground so you can add on plates, it's awesome.

[jlozan84]

or you could just roll the first plate onto a 2.5 plate to load the others on. lol

[BiggerGuns=LongerDrives]

Originally Posted by jlozan84

or you could just roll the first plate onto a 2.5 plate to load the others on. lol

Thats exactly what I do, except I use the 10 lbr's

[Merk0135]

Originally Posted by BiggerGuns=LongerDrives

Thats exactly what I do, except I use the 10 lbr's

Big men use the 45's, Pussies.

[BiggerGuns=LongerDrives]

Originally Posted by Merk0135

Big men use the 45's, Pussies.

Haha, I mean, er, I use the 45's

[RJSMuscle]

Now I load the 45's on the rack then put it all on the floor to load the rest

the 45's keep the bar high enough off the ground to load the rest.

I gotta admit that lifting the bar off the floor makes a huge difference

I've changed my ways

[Merk0135]

Originally Posted by RJSMuscle

Now I load the 45's on the rack then put it all on the floor to load the rest

the 45's keep the bar high enough off the ground to load the rest.

I gotta admit that lifting the bar off the floor makes a huge difference

I've changed my ways

lol, ya it's not a "deadlift" unless you're lifting it off the floor. Deads are the only lift that don't use concentric motion to help you. Hench the word 'dead' for dead weight.

[RJSMuscle]

Originally Posted by Merk0135

lol, ya it's not a "deadlift" unless you're lifting it off the floor. Deads are the only lift that don't use concentric motion to help you. Hench the word 'dead' for dead weight.

learn something everyday, thanks