A Top 40 Weightlifting Blog

Wednesday, October 01, 2014

Speed Rack Pulls

Working out in the garage I don't want to risk damaging the floor by doing deadlifts. Rack Pulls from just below my knees is the only other option.

Warm Up
Leg Swings and Stretching.
Squats - bar/6 reps paused.
Rack Pulls - 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps.

Working Sets
Speed Rack Pulls (no belt) - 12 sets/3 reps/405lbs.

Core Work
Ab Sling Knee Ups - 12, 12, 16 reps.

A good deload work out. Now I am enjoying a nice pump.


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