Tag Archives: Rack Pull

Monday – Pull Workout

  • Barbell Row (w/o straps)
    • 135 lbs x 12 reps
    • 205 lbs x 7 reps
    • 225 lbs x 7 reps
    • 235 lbs x 7 reps
  • Rack Pull (w/ straps)
    • 430 lbs x 7 reps (2nd pin, below knee)
  • Barbell Shrug (w/straps)
    • 550 lbs x 12 reps
  • Barbell Cheat Curl
    • 140 lbs x 7 reps
  • Double Overhand Isometric Hold
    • 275 lbs x 12 sec
    • 335 lbs x 12 sec
  • Reverse Barbell Curl
    • 45 lbs, 2 sets x 12 reps

Monday – Pull Workout

Comments:

* I am getting tired of this exercise as it grinds into my knees often leaving bruises so I decided it is time to terminate my short term goal of rack pulling 500 lbs for reps so I added an extra 10 lbs to the bar and compromised by doing 5 reps instead of 7. I am going to continue this exercise but will move the pins up in height effectively turning this exercise into a deadlift lockout.

** I dropped the reps down to 12 since I added an additional 10 lbs to reach my short term goal of 500 lbs. I am going to continue in this way until I can no longer lift the weight from the rack.

*** I made two attempts and couldn’t make it past the sticking point at the middle of the exercise. I am going to try something different next workout. I don’t mind failing but I won’t get any stronger if I don’t do reps.

Thursday – Pull Workout

Comments:

I cut this workout a little short today as my biceps are really sore from the 12 sets x 12 reps of dumbbell hammer curls I did during the previous back & biceps workout. High volume training really tears down the muscle fibres resulting in excessive muscle soreness.

Tuesday – Pull Workout

  • Barbell Cheat Row
    • 400 lbs x 7 reps (w/ straps)
  • Rack Pull (w/o belt, w/ straps)
    • 410 lbs x 7 reps (2nd pin, below knee)
    • 480 lbs x 7 reps (3rd pin, from knee)*
  • Barbell Shrug (w/o belt, w/straps)
    • 480 lbs x 20 reps
  • Weighted Chin-up (bodyweight = 173 lbs)
    • 25 lbs x 7 reps
    • 35 lbs x 7 reps
    • 45 lbs x 7 reps
  • Barbell Cheat Curl
    • 205 lbs x Failed**
  • Alternating Dumbbell Curl
    • 70 lbs x 7 reps
  • Dumbbell Hammer Curl
    • 20 lbs, 12 sets x 12 reps
  • Bent Over Dumbbell Lateral Raise
    • 20 lbs, 12 sets x 12 reps

Comments:

* I forgot to adjust the pins to a different height so I failed on the first attempt. There is a huge difference between having to pull from the knee compared to below the knee especially after you have done a few exercises and are fatigued.

** I failed but made 4 attempts. I was so close to getting it. Nevertheless, I felt a pump in my biceps so I know I am still working them hard despite the fact I failed.

Sunday – Pull Workout

  • Barbell Cheat Row
    • 395 lbs x 7 reps (w/ straps)
  • Rack Pull (w/o belt, w/ straps)
    • 405 lbs x 7 reps (2nd pin, below knee)
    • 475 lbs x 7 reps (3rd pin, from knee)
  • Barbell Shrug (w/o belt, w/straps)
    • 475 lbs x 20 reps
  • Weighted Chin-up (bodyweight = 170 lbs)*
    • 25 lbs x 7 reps
    • 35 lbs x 7 reps
    • 45 lbs x 7 reps
  • Barbell Cheat Curl
    • 185 lbs x 1 rep
    • 205 lbs x Failed

Comments:

* I pulled my left shoulder on a warm up set for the weighted chin-up using a 10 lbs weight by being overconfident and allowing myself to stretch too far at the bottom. I have been restricting my range of motion on this exercise at the bottom and don’t allow myself to hang. My shoulder still isn’t totally recovered from an injury several weeks ago.

Saturday – Pull Workout

  • Barbell Cheat Row
    • 375 lbs x 7 reps (w/ straps)
  • Rack Pull (w/o belt, w/ straps)
    • 385 lbs x 7 reps (2nd pin, below knee)
    • 455 lbs x 7 reps (3rd pin, from knee)
  • Barbell Shrug (w/o belt, w/straps)
    • 455 lbs x 20 reps
  • Snatch Deadlift (w/o belt, w/ straps)
    • 245 lbs x 7 reps
  • Weighted Chin-up (bodyweight = 170 lbs)
    • 10 lbs x 7 reps
    • 25 lbs x 7 reps
    • 35 lbs x 7 reps
  • Bent Over Lateral Raise
    • 30 lbs x 20 reps
    • 35 lbs x 12 reps
  • Barbell Cheat Curl
    • 190 lbs x 1 rep
  • Dumbbell Hammer Curl
    • 50 lbs x 12 reps
    • 60 lbs x 7 reps
    • 70 lbs x 5 reps