goergen1
08-20-2007, 10:16 AM
Tri-plex pulls
by Bert Sorin
When I want to increase the size and strength level of my upper back, I pull out the battery of exercises known as tri-plex pulls. Dad came up with this a few years ago, and it really develops the back, while incorperating body building, strength, and olympic style lifts. The principle of the battery works on a steady progression of weight to produce a natural warm up, and hit the back in different ways and angles.
The lifter does 3 exercises, completing 3 sets of 3 reps of each. Every set is 20 lbs. heavier than the one preceeding it.
The lifter will start out with an upward row, using a shoulder width grip. The lift is to be done from the floor and the bar is to be pulled all the way to the chin. You may use a little body on this, but try to pull mostly with the upper back, traps and biceps. The athlete starts with a weight he can comfortably do (with average effort), say 100lbs. and will do 3 reps in the first set. The next set will be 20lbs. more (120lbs.). He will do this for a set of 3. Next, 140lbs (20 lb. increase) for last set of 3.
Next, the athlete will do a hi-pull with a little wider grip than the row and 20lbs. heavier (160lbs.) He will do this for 3 reps. Repeat 3 reps for 180lbs. and 200lbs. The hi-pull needs to be FAST and explosive. Try to get the bar to your chin/upper chest level, you will need to use your entire body for this.
Last, the athlete will move the hands out wider (snatch grip) and do 3 sets of 3 in the "straight arm pull" or "deadlift-shrug". You will try to jump through the ceiling with this one. The head stays up, the back straight and really gas it with your legs and traps. The bar needs to reach belt to lower chest level. This is a great exerceise! You will go 220, 240, 260lbs. for your sets of 3.
I do this from the floor, some like it from the hang or from pulling blocks. The only equipment you need is a good Olympic bar, bumper plates, a good platform and a lot of guts. I sometimes switch up the reps to suit my phase of training. ex. - sometime I do 5's in the fall for conditioning. 20 pound jumps my be a little much if you are not going too heavy, or may be light if you are an ultra-stud. With this battery you will have done 9 sets of 3 and gone up 160 lbs. in your work sets, all on the same bar!
Try this lifting battery sometime, I think you will like it. E-mail me when they have to put you in a cage, they feed you small cities, and you have traps like Goldberg.
by Bert Sorin
When I want to increase the size and strength level of my upper back, I pull out the battery of exercises known as tri-plex pulls. Dad came up with this a few years ago, and it really develops the back, while incorperating body building, strength, and olympic style lifts. The principle of the battery works on a steady progression of weight to produce a natural warm up, and hit the back in different ways and angles.
The lifter does 3 exercises, completing 3 sets of 3 reps of each. Every set is 20 lbs. heavier than the one preceeding it.
The lifter will start out with an upward row, using a shoulder width grip. The lift is to be done from the floor and the bar is to be pulled all the way to the chin. You may use a little body on this, but try to pull mostly with the upper back, traps and biceps. The athlete starts with a weight he can comfortably do (with average effort), say 100lbs. and will do 3 reps in the first set. The next set will be 20lbs. more (120lbs.). He will do this for a set of 3. Next, 140lbs (20 lb. increase) for last set of 3.
Next, the athlete will do a hi-pull with a little wider grip than the row and 20lbs. heavier (160lbs.) He will do this for 3 reps. Repeat 3 reps for 180lbs. and 200lbs. The hi-pull needs to be FAST and explosive. Try to get the bar to your chin/upper chest level, you will need to use your entire body for this.
Last, the athlete will move the hands out wider (snatch grip) and do 3 sets of 3 in the "straight arm pull" or "deadlift-shrug". You will try to jump through the ceiling with this one. The head stays up, the back straight and really gas it with your legs and traps. The bar needs to reach belt to lower chest level. This is a great exerceise! You will go 220, 240, 260lbs. for your sets of 3.
I do this from the floor, some like it from the hang or from pulling blocks. The only equipment you need is a good Olympic bar, bumper plates, a good platform and a lot of guts. I sometimes switch up the reps to suit my phase of training. ex. - sometime I do 5's in the fall for conditioning. 20 pound jumps my be a little much if you are not going too heavy, or may be light if you are an ultra-stud. With this battery you will have done 9 sets of 3 and gone up 160 lbs. in your work sets, all on the same bar!
Try this lifting battery sometime, I think you will like it. E-mail me when they have to put you in a cage, they feed you small cities, and you have traps like Goldberg.