jcp2
Community Veteran
I have been saying this for along time about rack pulls, long before i ever thoguht about getting into powerlifting. Never understood why someone would be doing rackpulls to help the dead at 200 lbs over their max deadlift. I guess great minds think alike, lol, at least he can explain it.
Rack pulls are also effective. Most lifters do rack pulls incorrectly. That is the bar is too high off the floor allowing one to lift a weight that will never be attempted in a meet. This can cause a total breakdown of the central nervous system. An Olympic lifting guideline contends that the optimal weight percent for pulls be restricted to 10% above the best clean or snatch. This was discovered by A. D. Ermakov and N.S. Atanasov (1975) by accumulating the results of 780 highly skilled weight lifters. Lifts at 85% were the most used at 22.9% , 90% lifts were done 16.7% of the time, and lifts of 80% were done 14% of the time. Compare this with weights of 100% which were done only 2.5% of the time.
In 1982, I made a 722 deadlift at 220. my best rack pulls were 705 at 2 inches off the floor, 730 4 inches off the floor, and 760 6 inches off the floor . I later made 855 8 inches off the floor and 805 6 inches off the floor with straps. But not until I recently made a 715 PR with no straps 2 inches off the floor did I make progress again. I realized that I will never make an 855 or even 805 deadlift. I was wearing myself out for nothing.
The law of accentuation states that strength should be trained only in the range or sport movement where the need for high force production is maximal (V. Zatsiorsky). It would seem that to lift weights not remotely possible is a waste of time and energy. Rather, it is beneficial to do several singles ranging from about 80-90% of a maximum deadlift. I recommend the guidelines set forth by A.S. Prilepin (1974). Because the deadlift is very taxing on the central nervous system, I recommend the minimal number of lifts 10 at 80%, reducing to 4 lifts at 90% of a particular pin record.
Rack pulls are also effective. Most lifters do rack pulls incorrectly. That is the bar is too high off the floor allowing one to lift a weight that will never be attempted in a meet. This can cause a total breakdown of the central nervous system. An Olympic lifting guideline contends that the optimal weight percent for pulls be restricted to 10% above the best clean or snatch. This was discovered by A. D. Ermakov and N.S. Atanasov (1975) by accumulating the results of 780 highly skilled weight lifters. Lifts at 85% were the most used at 22.9% , 90% lifts were done 16.7% of the time, and lifts of 80% were done 14% of the time. Compare this with weights of 100% which were done only 2.5% of the time.
In 1982, I made a 722 deadlift at 220. my best rack pulls were 705 at 2 inches off the floor, 730 4 inches off the floor, and 760 6 inches off the floor . I later made 855 8 inches off the floor and 805 6 inches off the floor with straps. But not until I recently made a 715 PR with no straps 2 inches off the floor did I make progress again. I realized that I will never make an 855 or even 805 deadlift. I was wearing myself out for nothing.
The law of accentuation states that strength should be trained only in the range or sport movement where the need for high force production is maximal (V. Zatsiorsky). It would seem that to lift weights not remotely possible is a waste of time and energy. Rather, it is beneficial to do several singles ranging from about 80-90% of a maximum deadlift. I recommend the guidelines set forth by A.S. Prilepin (1974). Because the deadlift is very taxing on the central nervous system, I recommend the minimal number of lifts 10 at 80%, reducing to 4 lifts at 90% of a particular pin record.
