Reactive Training Systems

Binford wrote:

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Another great exercise i think is low rack pulls with quaded minis, plates 4-5 inches off the ground. This allows you to get in good position similar if not the same that you will be in with your regular deadlift form and the band will really overload the top end.

You also might say why not just pull from the floor with bands...while that is also a good option, you will be able to pull more with the plates 4-5 inches of the ground, but your form will be similar enough to carry over to your deadlift.

Try these, it will feel like your head is going to pop off at lockout.

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Binford, when you say train from floor with bands, do you meet I stand on the band with the band wrapped around the bar and then pull? I dont really have a squat cage to wrap bands around now, as I have to go home from uni.

Ive started rack work below knees, and had a MASSIVE pb on deadlift from floor, so guess im sticking to this for now to work lockout, my back has grown greatly in just one session of rack lockouts.

 

Mike Tuchscherer wrote:

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jamwithtupac wrote:

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my back has grown greatly in just one session of rack lockouts.

 

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How do you know? I'm not being rude, but take the following into account...

1) Typical results are small to negligible gains from each training session.
2) For one to grow greatly is highly atypical.
3) Atypical results should be accompanied by some sort of verification.

 

 

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How I know, my reasons, are I never done rack pulls before, so growth was greater due to a new stimulus. 2nd reason, I must have had over 10 people come up to me and say my back is wider, without me even saying Im hitting the upper back hard.3rd reason I do tend to grow quickly as well.

 

Mike Tuchscherer wrote:

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None of that is objective, though. I feel like I'm ending up picking on you, but I assure you that's not my intent.

Growth being greater due to new stimulus is an assumption. Are you familiar with what biological mechanisms cause growth?
Other people taking note could be coincidental. If you had pictures, measurements, or something else to make direct comparisons, that would be more reliable.
And the fact that you tend to grow quickly actually detracts from the uniqueness of this event.

Again, I'm not trying to pick on you, but you are drawing conclusions about a movement before you really have any business doing so.

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I dont measure myself but I got some back pictures, are you on facebook? Got some on there. Trust me man, my lockout was always a weakness, My best raw deadlift was 200kg x 4 all out last month, and I did 200kg x 6 clean, fast and easy lockout, with a rep to spare. Now like I said before my leg strength has always been good which is why I pull the bar fast but struggle at lockout.

Lol, I pulled from the floor for over a year and barely increased by max deadlift by 5kg, I started reverse band 1 session, and added 20kg onto my max pull. After a rack pull session, I beat my last PB by 2 reps, possibly 3 if I wanted. If something works after 1 year with barely any progress, why change it.

 

-- Edited by jamwithtupac on Sunday 26th of April 2009 06:09:08 PM

Mike Tuchscherer wrote:

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That's what we're all saying. We (not just me) seriously doubt that doing ANY exercise one time will add 20kg to a single lift. But hey, man, if it happened for you, then I'm happy for you. Stranger things have happened, I guess. Just recognize that this is highly atypical (to the point that many of us have doubts about its occurrence).

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It might seem weird but it did. Well I always new I could pull 20kg more on the deadlift but when it came to doing it, it didnt happen. It wasnt the sole reason for the pb, it was always coming, but my weakness was tackled by that 1 session, I honestly believe that.

Stranger things have happened I agree.

 

-- Edited by jamwithtupac on Monday 27th of April 2009 04:51:52 PM

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