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Rack Pulls
I don't post much about my personal favorite workout, the Rack Pull. (see demonstration below)
I struggle with heavy weight when doing deadlifts because of the pain I feel in my knees from a condition that causes me to only have half a knee cap in each of my legs (I'm a freak, I am aware). The rack pull is pretty much a modified deadlift. You just pull it from the rack instead of from the floor. The bar should set below your knees, usually on the bottom holes of your rack.
Since I started doing heavy weight rack pulls, my actual deadlift as improved so much. By taking away that extra space, I found that with the rack pulls, I can really focus on pulling back and squeezing and holding, as opposed to just locking and immediately throwing the bar back down.
With this being my favorite, I do rack pulls once a week. I started about two months ago and was lifting about 135 lbs as my PR (personal record) I moved up every week and got stronger. I now use 135 as my warm up and just set a new PR Thursday night of 215 and was pretty stoked about it.
My deadlift isn't quite to 215 yet and honestly, I have no idea what my PR is. I really don't push myself to lift heavy. I usually do 135 lbs with a lot of reps and sets.
Love your hamstrings and your back, get your rack pulls & deadlifts in. Also, remember, it's not about how many pounds you can lift, it's about the work you put in. Never cheat yourself.
XOXO,
The Linds