Rack Deads

[Shelby]

Shelby, how are your pressing movements?

Not so great (hence me never posting them )

I ruptured my left pec flat benching last year, so I'm kind of limited with what I can do there. I was never a strong presser anyways.

Now I stick with mainly dips and machine pressing movements (never going into a deep stretch position though, i.e. not letting my elbows go behind my body).

On dips I hang two 20-pound chains over my neck, and 25-50 pounds from my waist, and can do 10-12 reps or so. Nothing too impressive, but I'm working on it. My chest/delts/triceps are definitely a weakpoint.

 

[roodogg]

Back thickness overwhelms your calves and I know they are not small

 

[Shelby]

Back thickness overwhelms your calves

True. Thanks for the reminder

My calves have improved a bit this past offseason, but they still need quite a bit more size to look "balanced".

 

[BoaMan]

Awesome, Shelby!

Question... Are those elbow sleeves comfortable enough to wear while doing tris and pressing movements?

 

[KillerStack]

man, I don't know how you grip the bar that long. I just got home from the gym, and was doing legs (with deadlifts) and was losing grip of the bar after a certain point. I've been working on grip strength work (rolling barbell from fingers into the palm while standing [just like gripping something]), but you have monster hands. Maybe I could start using the captains of crush hand gripper?

I bought a set of those a couple of years ago and found that I barely progressed at all after a couple of months, so I gave it up. Only could get a few reps with the #2. But I basically have never failed a dead due to grip when using over-under grip so maybe being strong on grippers doesn't translate to a stronger bar holding strength and vice versa.

Most important is chalk and good knurling on the bar.

 

[MR. BMJ]

Shelby, you have made some big time improvements, awesome job bro.

The deads have put a TON of thickness to your back.

Good luck in your contest

BMJ

 

[Shelby]

Awesome, Shelby!

Question... Are those elbow sleeves comfortable enough to wear while doing tris and pressing movements?

Yes, that's what I originally got them for. Now I wear them for all upper body training.

Thanks again guys.

 

[thebrick]

Your back looks thick and wide Shelby. For me, nothing says serious power like a thick back!

Question… how often do you incorporate those rack deads into your routine vs. your standard deadlift?

 

[Shelby]

Question… how often do you incorporate those rack deads into your routine vs. your standard deadlift?

This is a VERY complicated question. I'll try to explain:

I do floor deadlifts until I get sick of them.

Then, I switch to rack deadlifts.

I do those until I get sick of them.

Then, it's back to floor deadlifts.


Try to wrap your head around that.

Tricky, I know.

 

[thebrick]

This is a VERY complicated question. I'll try to explain:

I do floor deadlifts until I get sick of them.

Then, I switch to rack deadlifts.

I do those until I get sick of them.

Then, it's back to floor deadlifts.


Try to wrap your head around that.

Tricky, I know.

Actually, that's the approach I use

 

[Shelby]

Actually, that's the approach I use

Two evil geniuses on one thread, oh my!