A telltale sign that you're wedging yourself into a position that is too dissimilar from your normal pull is the ability to move anything more than around 10 percent of your deadlift max with the rack pull variation. With this program, it's imperative to find the same position when you perform the various rack pulls as you are in when you perform your normal deadlift. When this happens, the carry-over to the deadlift is going to be minimal. Lots of times when guys do rack pulls, they get into a position with the bar where they can either slide the weight up their legs, or they find a leverage advantage over the bar that doesn't exist when they perform the regular deadlift. If you're setting up in a position that isn't very, very similar to your deadlift position, you're doing them wrong. You shouldn't be able to pull any more than about 10 percent your deadlift max on a rack pull. If you can use a metric ass-load of weight on your rack pulls…you're doing them wrong. But they are also chronically misused when heavy full deads are the goal. Rack pulls, or heavy partial deadlifts, are my preferred way to build a heavy deadlift. That's 40 pounds on your deadlift in a year, 80 pounds in two years, and 120 pounds in three years-assuming minimal setbacks along the way. Here's a modest, attainable goal: a 10-pound increase on your deadlift every three months. It could take longer if you aren't smart about your training. Pulling five plates definitely doesn't mean that pulling six plates is an inevitability! In fact, 600 could be two years away. Sorry, my man, there are some numbers in between 500 and 600 that probably need to fall first. Here's what I'm talking about: "Just pulled 500! On the road to 600!" Overzealous programming is the single biggest factor in holding back lifters from success. If there's one thing that drives me nuts about some guys in strength sports it's the inability to understand base building. And if you're smart with it, you should benefit tremendously from it as well, no matter what your starting point is. This program is one that I used to run my deadlift from the high 500s into the mid 600s.
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