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Thread: Pulling Programming

  1. #1
    Join Date
    Feb 2010
    Posts
    998

    Default Pulling Programming

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    All,

    I'm reaching the end of LP for 1x5 on the deadlift. I pulled 190kg last week for 1x5, going up 2kg a week currently. I probably have 2-3 more weeks before I stall out. I recently added the power clean back after an injury, so that is still going up about 2kgs a week for 5x3.

    I've seen a couple of different options for progression here, and I'm trying to figure out what to do first to keep my pull going up the fastest for the longest.

    Option 1: Run it out by dropping down to 1x3, continuing to increase 2kg a week, then drop down to a 3x1 weekly before resetting and moving on to Option 2 below.

    Option 2: Add in Rack Pulls and alternate with deadlifts weekly.

    Option 3: Rotating Rep Ranges (1x5, 1x3, 1x1 3 week cycle for instance)


    I think option 1 or 2 are the right way to go for now.


    Thoughts?

  2. #2
    Join Date
    Jun 2013
    Location
    STL(ish)
    Posts
    584

    Default

    I would think you could play with volume before needing to add rack pulls or rotate rep ranges. Couple back off sets? I think rotating rep ranges and rack pulls aren't typically used that early into intermediate training, but I could definitely be wrong. It's been a while since I've read the intermediate chapter of PP and someone else currently does my programming for me. I'm sure you'll get lots of better answers soon. *sheepishly backs out of thread*
    Last edited by Leanne M. Lloyd; 06-26-2017 at 12:35 PM.

  3. #3
    Join Date
    May 2012
    Posts
    287

    Default

    I'd rotate rep ranges between 8s, 5s and 2s, plus two or three back off sets of an assistance exercise of choice (Paused DL, rack pulls, deficit DL, SLDL).

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