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GOHEAVY.COM Training Forum

Rack day

Posted By: Colin Marlow (lucampus-65-39-34-67.lakeheadu.ca)
Date: Thursday, January 13, 2005, @ 4:30 p.m.

so today was speed box squat + rack pull day.

I have absolute confidence in my lockout power after today.

Did my speed work, box squats with 155. Have to up the weight for sure. Now. I literally fly off the ground about 3-4 inches with my speed work. Gonna try 185 and see if I maintain good speed with it.

But the rack work is what surprised me. I put the bar so it was 1 inch above the mddle of my knees, put on 585 and pulled it no problem. Could have done 600. My lockout is solid. As long as I can cycle up the bottom end I'll pull 500+ by the end of this cycle for sure. Next week I'll be doing a max rack pull from directly at knee height, and then 2 weeks after from about 2 inches below middle of the knee. The way it feels now I just may be able to lock out 585 from that height. If I can manage that, I'll seriously try for a 545 at the cycle's end.

Messages In This Thread

• Rack day
  Colin Marlow (lucampus-65-39-34-67.lakeheadu.ca) -- Thursday, January 13, 2005, @ 4:30 p.m.
  • Re: Rack day--Hey now! That's not fair
    Lou (pool-70-21-155-55.nwrk.east.verizon.net) -- Thursday, January 13, 2005, @ 8:29 p.m.
    • Re: Rack day--Hey now! That's not fair
      Colin Marlow (lucampus-65-39-34-67.lakeheadu.ca) -- Thursday, January 13, 2005, @ 9:26 p.m.
    • Re: Rack day--Hey now! That's not fair
      John McDonald (66.159.145.179.adsl.snet.net) -- Friday, January 14, 2005, @ 6:55 a.m.
  • Re: Rack day
    Robert Tripp (bzq-82-81-66-244.red.bezeqint.net) -- Friday, January 14, 2005, @ 11:29 a.m.
    • Re: Rack day
      Colin Marlow (lucampus-65-39-34-67.lakeheadu.ca) -- Friday, January 14, 2005, @ 5:47 p.m.