Friday Pulls

July 27, 2012
After Lunch

Well the deficit pulls are starting to come, slowly but surely. I worked up to a couple of singles at 465 and called it while the form was still half decent. Today I did the rack pulls mid shin (well a tad above at 14.25") with the pins set at the bottom hole and me standing on plates and a heavy rubber mat. These suckers were dead! Pulls were definitely harder than what they would've been off of the ground. I tried to keep my shins fairly perpendicular to the floor to minimize the quads and get more out of my hip hinging. I didn't bother putting on the belt on these and continuing as I felt like I got enough work in.

1) Deficit Pulls - 2"
135 x 2
225 x 2
315 x 1
405 x 1
425 x 1, 1
445 x 1
465 x 1, 1

2) Rack Pulls - 14.25" to bar centre
405 x 3
455 x 3
495 x 3

3) SL Deadlift
225 x 18, 15, 2

4) Single Leg Glute Bridge
BW x 10, 10, 10