This article is simply used to showcase one method that I have used to improve my RDL. I do not or have never suggested that somebody undertake this style of exercise related progression without the oversight of an experienced coach.
Most ‘trainers’ enter the personal training industry due to a history of sporting or athletic related interests…
They have enjoyed a success which does not represent the ‘average individual’…
If I was to hire a trainer I would want to know that they could illicit the journey they are selling me if they too had a history such as mine. I have suffered a number of injuries over the years including broken clavicles , dislocated knees, plastic surgery to my right hand and a variety of highly preventable sprains. If I want to get a PR in a new lift I want to do it as progressively as possible and with as little risk as needed. Enter…
The Rackpulls Method For Deadlift PR’s
Determine your 1RM for a stiff leg deadlift with perfect form; Chin is tucked, knee’s do not bend & full ROM is acquired. Do not complete testing on the same day you train the method.
Set the pins in a rack in to just below waist height and complete the following set/rep scheme:
Warmup: 3 x 10-12 light DL outside of the rack;
Working Sets:
3 sets x 3 reps @ 100% bodyweight and progress the load 10% per set;
Example: I approach the rack with the pins set to x (just below waist height) and after completing my warmup, load 85Kg on the bar.
Set 1: 3 Reps @ 85Kg
Set 2: 3 Reps @ 93.5Kg
Set 3: 3 reps @ 105Kg (On my third set I go as heavy as possible with good form)
I complete this exact protocol each week achieving failure on the last working set except that I descend 1-2 pins down the rack until I reach the floor and then I retest my 1RM at the end of each training cycle.
Pin graduations will vary depending on how tall you are (I only have x pins for my height to work with). Obviously I progress the load according to my experience as a lifter. Stronger guys will work heavier but I caution you that one set to failure is more than enough to illict neuro-muscular adaptation from week to week.
I then go on to complete the rest of my leg workout being sure to include lots of uni-lateral leg training & variations of the split squat:
It’s not uncommon to see improvements of up to 25% with this method but I caution you not to be tempted in completing more than 4 sets for each rack-pull session. Be sure to increase the load sensibly.
Sample Post Rack Pulls Leg Routine:
A1: Backsquat 5×5 @ 31X0
B2: RDL 5×10-12 @ 3010
C1: FFE Split Squat 4 x 10-12 @ 3010
C2: Lying Single Leg Hamstring Curl 4x 10-12 @ 3010
D1: Prowler VMO Sleddrag to Low push @ 15m as fast as possible @ 60-80Kg
AND VOILA!!!!
Testing… Testing… Next goal 200…
