10/27 ME Lower - Rack Pull PR-500

[ffknight84]

Box Squats
45x3, 135x3, 225x3, 275x0 ( knees came foward ), 275x1, 315x1 ( PR ), 335x0 ( knees came foward )

Zercher Squats
135x5, 185x5, 225x5, 255x5

Rack Pulls
135x3, 225x3, 315x3, 405x3 ( PR ), 500x1 ( huge PR ! )

GHRs
3x6 assisted

Rev. Hypers
3x8 ( i need to add weight next time, too easy )

Ab Work

My knees came foward a few times on boz squats, that's why i counted them as misses, i had a teamate watch me from the side. Rack pulls were right below the knee, conventional.

 

[NWinters]

You are very strong for atheletic as you look!!!! Very nice!!

 

[Exodus]

very good workout man...........

but im a little confused........ maybe someone with more knowledge/experience can help answer this.

first off whats your box squat height...... below parallel, parallel, or above parallel??

lets take worst case senario. say you just did 315 x 1 pr for your low box squat.

then you did a rack pull with 500???

my question is this: What is ffknight's weakness. how can you pull that much and squat around 200lbs less than you dead???

maybe nothing is wrong with him. then my question is whats wrong with me? i low box squated 405 x 1 about 5 weeks ago. and my best rack pull from the same height is 455 x 3 conv.

so should i be pulling much more?!?!?!

at any cost........ great job knight........ your very strong. whats your age and bodyweight.

X

 

[PolishHammer1977]

The difference is that knight is a college athlete and you are not.

You can not compare the two of you bc you are too different.

 

[JOKER47]

Exodus:

I can't answer for ffknight84, but my best squat is 315x1, ATF, and I have pulled 585 from my knees.
I have also box squatted 335 from just below parallel, but I know my knees came forward. Probably pretty badly. (I didn't really know how to box squat properly at the time.)

I'm not sure what my weakness is exactly at this point, but my deadlift has ALWAYS blown my squat out of the water. Personally, I think I need to work my form a LOT. (Which I'm doing right now.)


I guess I never did really answer your question.....*LOL*, but yes, you should be pulling more. j/k bro.

Just my .02,
Joker

 

[Cuthbert]

Most I have box squatted is 405.

I have rack pulled 625 from knee height... not quite the same ROM as ffknight but I think it still shows a good comparison.

Also... he did get the 335 attempt, but knees came forward.

I dont see too much of a discrepancy here...at least compared to me.

 

[Exodus]

i just have never understood. the top elite powerlifters will usually squat more than they deadlift. but not at the begining. most people who have been training for under 10 years seems to pull more than they sqaut. but im the opposite. i just cant figure out why.

but props to knight none the less.

and polish hammer......... i dont get your response. does it matter if your a college athlete or amature athlete???

X

 

[ffknight84]

Exodus- my box squat is paralell, the reason its lower is im really focusing on form, i could do 365 easy if i used shitty form, but i went for perfect. I got the 335 up but my knees came foward so i didnt count it. Also I just started doing them, so in reality I could be doing a lot more proportionally to my rack pulls. Both were raw.

my best squat was 405, 9/10ths difficulty, with a belt, best deadlift was 455, same difficulty with a belt.

I was having problems holding the bar on my back today which also could have contributed to the weight being lifted.

Im 19 and 5 months on November 2nd, and 215 as of this morning ( 10/27 ), post morning piss.

As for being very strong, thanks, I should be a lot stronger though for as long as ive been lifting, but for too long i did not train properly ( too much upper body, not enough lower, genetics have helped so much with my legs, they explode whenever Im squatting heavy ). I also knew nothing of proper nutrition, so i kinda wasted 4 years. That and i spent a year dropping from 245 to 199 with almost no muscle loss.

Also if you want some weird shit, my powerclean is higher than my bench, my close grip bench is the same as my wide grip.

Nwinters, thx, i owe my look to playing lacrosse, so much sprinting.

 

[Cuthbert]

i just have never understood. the top elite powerlifters will usually squat more than they deadlift.

Have these top powerlifters lift in a power rack without any gear... and we will see how lifts compare.

 

[Cuthbert]

Also... for the most part we are talking RACK PULLS here... not full deadlifts.