Wednesday  08.21.19

Since last weekend was lighter lower work and since I won't be training this weekend (family obligations) I decided it would be a good day to work up in weight doing block pulls.

 

I usually do block pulls with a conventional deadlift stance and with the bar resting just below my knee. I feel good activation in my mid and upper back and strong recruitment from my hamstrings and glute at lockout.

I worked up to 405 doing triples

495 for a double

continued up to 800 doing singles. I was very pleased with this

 

 


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Ted Toalston works up to a heavy block pull of 800 pounds. Block pulls are a fantastic variation to use in your training if your bracing and positioning through a full range of motion in the deadlift has been refined and developed. Too often, people turn to block and rack pulls to address slowdown/sticking points in their deadlift strength curve when the real reason for the slowdown is faulty positioning at the initiation of the lift. Being unable to maintain position at the start of the deadlift is going to mean that the end of the movement is a grind, so make sure you have addressed technique through full range of motion of the deadlift before looking to shortened range of motion exercises as the “answer to working a sticking point.”⁣ ⁣ That said, block pulls can be excellent as a variation for multiple reasons, among them avoiding excessive lower back fatigue and exposure to heavier weight without the physical impact of full range of motion deadlift work. Many people choose to work block pulls in the stance opposite their competition stance into their programming, which is a great opportunity to accumulate deadlift work without turning to the same wear path of the stance the lifter normally uses in competition. ⁣ ⁣ To get the most out of block pulls, focus on your starting position, your bracing, and maintaining good sequencing as you extend your hips to complete the movement. Your lats should be strongly engaged throughout each rep and your glutes should play a major role in executing the lift. This is not a movement that’s about heavy weights, it’s an opportunity to demonstrate your ability to stay in position no matter the point in the strength curve of a given movement even if shortened range of motion “allows” you to use heavier weight.⁣ ⁣ For more deadlift tips and to see Ted’s training log, head to elitefts.com

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walking lunges - 50' trips

1 trip bodyweight

2 trips holding 25-pound dumbbells

 

hanging leg raises

3 sets of 20 reps

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