How much should I block pull? How much should I block pull?

starting strength gym
Results 1 to 4 of 4

Thread: How much should I block pull?

  1. #1
    Join Date
    Feb 2020
    Location
    Belo Horizonte, Brazil
    Posts
    30

    Default How much should I block pull?

    • starting strength seminar december 2021
    • starting strength seminar february 2022
    • starting strength seminar april 2022
    today was the first time I did block pulls and I thought it was supposed to be heavier than my regular DLs. I put the bar at 12cm higher (around 4.72 inches, ended up being just below the knee). So I put 90% of my estimated 1RM (172kg/378.4 lbs) on the bar and almost broke my back and the weight did not move one bit. Are block pulls supposed to be harder than regular DLs? On Monday I pulled 157kg (345.4 lbs) for 7 reps (went for AMRAP), Wednesday I Stiff Legged 95kg (209 lbs) for 4 sets of 10, today I ended up block pulling 120kg (264 lbs) for 4 sets of 5 (I was going to do 4 sets of 3 but was trying to find the correct weight), then I RDLed 95kg for 4 sets of 10. going to a meet on the 5th of December for just DLs, that's the reason for all the variations. Does anyone use a certain percentage of their DLs for block pulling? First time doing it, not sure if I'm just not used to them yet.

  2. #2
    Join Date
    Jun 2021
    Posts
    24

    Default

    Quote Originally Posted by sirlinx View Post
    today was the first time I did block pulls and I thought it was supposed to be heavier than my regular DLs. I put the bar at 12cm higher (around 4.72 inches, ended up being just below the knee). So I put 90% of my estimated 1RM (172kg/378.4 lbs) on the bar and almost broke my back and the weight did not move one bit. Are block pulls supposed to be harder than regular DLs? On Monday I pulled 157kg (345.4 lbs) for 7 reps (went for AMRAP), Wednesday I Stiff Legged 95kg (209 lbs) for 4 sets of 10, today I ended up block pulling 120kg (264 lbs) for 4 sets of 5 (I was going to do 4 sets of 3 but was trying to find the correct weight), then I RDLed 95kg for 4 sets of 10. going to a meet on the 5th of December for just DLs, that's the reason for all the variations. Does anyone use a certain percentage of their DLs for block pulling? First time doing it, not sure if I'm just not used to them yet.

    I noticed the same thing when I tried them for the first time. Pretty sure the weight was out in front of my mid-foot due to expecting the same level of knee bend in the setup (there is much less since the pull is already off the floor).

  3. #3
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    46,930

    Default

    Rack pulls from a higher position are always heavier than a floor pull, since they are partial ROM from a mechanically advantageous position. If you can't do more from the rack than from the floor, your start position is wrong, or you are not using straps.

    Starting Strength: Basic Barbell Training, 3rd edition (Current Revision, Paperback) – The Aasgaard Company

  4. #4
    Join Date
    Feb 2020
    Location
    Belo Horizonte, Brazil
    Posts
    30

    Default

    I was in fact not using straps, I was also warming up with regular DLs instead of block pulling through my warm ups, perhaps I can fix the mechanical nature of the lift with lighter weights before hitting the working weight. Thanks guys, will adjust!

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •