I have many strength goals this year but I would like to share one. I would like to squat 400+.
In a side note, I am surprised this area of the forum doesn't have more traffic/posts. All the top grip athletes are strong powerful athletes.
I am just surprised there are not form check threads and discussions on how to bring up this or that lift.
Also I am really surprised by some of the goals people have posted, I would have thought several of the individuals are much stronger.
Well, people are strong in different ROM's. Sometimes its difficult to compare. There are people with DL's (imo the best general indicator of overall strength) just a bit heavier than mine, or even less than mine that can absolutely destroy me when it comes to bending and grip.
Agreed... I have aiming for a 400lbs deadlift off of the floor by the end of this year, but an 800lbs top end rack pull [max is750lbs right now]. If I were to really push the top end rack pull then I could hit easily hit 900lbs by the end of this year. By powerlifting standards I am weak off of the floor, but in the standing position I'm a monster at 180lbs. Also that is something else, being sub-200lbs I have to produce more tension than some 300lbs monster... but we have to produce a similar level of tension in a top end rack pull.
That's ridiculous. What kind of rack pull are you doing? Is it the stand relatively straight and use every muscle in your body to hoist the weight version, or is it the second stage deadlift version? Either way it is cool. I am asking because, I am using the second stage of the deadlift version (which has a higher trade off to the deadlift) and just barely got 500 lbs with straps. I last time I did a full deadlift I did 445 with a mixed grip, and then switch hands to do it again. I can basically deficit pull what I can deadlift. What that means to you and everyone else is that my legs are really strong in comparison to my upper back.
My brother is 190 lbs, and specializes in olympic lifting and powerlifting. On Tuesday, I watched him deadlift 495 lbs for six reps with no belt (he uses a hook grip). He ripped the bar from the floor like he was going to hurl it at me. Like I mentioned earlier, that kind of strength comes from the glutes, hamstrings, and quads. The evidence for that comes from his other lifts: with low-bar squats 455 lbs, paused front squats with 315 lbs, glute bridges with 635 lbs, and regular deficit deadlift training (I have recently seen him lift 415 which is the most I have ever deficit pulled).
I am not trying to give you advice so much as I am very curious about how you train--I noticed in your earlier post that most of your goals invovled your upper body. Do you focus on your lower body at all, and if so, where are those lifts?
The 750lbs rack pull was a very short ROM like less than 5 inches[pin 4 on my power rack] and I used straps, but I'm not considering it a hand and thigh lift because I actually consciously replicated the deadlift pattern rather than a squatting pattern. I'm assuming by 2nd stage deadlift that you mean just below the knees? I am pulling 400lbs at that height for a max and increasing the distance by 1/2" or so whenever I feel that I have converted the max at the height to base strength. My bodyweight floats between 170lbs-180lbs and I don't really care about putting on anymore weight on for many reasons.
It was interesting that you said that your legs were stronger that your back... which angle, position of leverage, movement pattern, type of movement[speed, iso, quasi-iso, max effort], which variation? It's just never made sense to me when people say one muscle group is stronger than another as a blanket statement. My legs are stronger than my traps and upper back in the top end rack pull, but basically anything that my legs can withstand in the stretched positions are generally easy for my back. I have very strong legs in a short ROM, much like a draft horse.
In the past I haven't really focused too much on building power in my legs in the stretched position because I wanted to be unreasonably strong in the standing position but that's beginning to change. I greco-roman style wrestled [no leg hooks, no leverage based throwing techniques] a friend that is 50lbs-60lbs heavier than I am and man-handled him so I decided that it was time to begin more full range as my original goal has been met. I've more recently began A2G squatting but my numbers are less than impressive... I hit 100% 1RM at a whopping weight in the sub-200lbs [190lbs I think???], which I think became more of a squatting good morning. I am also practicing partial squatting with the goal of increasing distance... I am squatting to the goal height, which is roped off with a bungee cord, pausing 5s-15s at that height, standing back up and racking it. I believe that the combination of squatting with a full rom and squatting a partial supramaximal load with the goal of increasing the distance will be highly effective in translating my short range strength into a longer range strength.
Amongst the full ROM squatting and partial squatting, in the past I've done quite a bit of conditioning work for my legs involving various BW squatting. As far as strength training for legs in the stretched position the answer is no, hence my low numbers on the barbell squat.
My strength training can be summed up as;
1) Top end rack work
2) Partials with the goal of making the weight at a longer distance
3) Full Rom work
4) Limited assitance work
5) Prehab and Conditioning
If i can ask what is the purpose of doing this kind of rack pulls?are you training to increase your deadlift or to get a pr in this king of rack pull?