Straight to the Bar

All Things Strength


Chalk It Up
Posted By Scott Bird

Finally got a chance to catch up on sleep (7.5 hours, which is great compared with the 4-5 I usually get) and it certainly made a difference this morning. Looking over Rob’s recent squat/rack pull workout inspired me to do the same – including the PRs.

The squats were once again of the bottom-up variety, with a few sets of regular free squats beforehand to warm up a bit. Worked up to a new 10RM for these before realising I was dangerously close to vomit territory.
For the rack pulls I decided to try out John’s suggestion and use chalk – hoping that my back would call Time before my grip did. This seemed to make a bit of a difference (at least the white handprints on everything looked cool), and I took it 20kg up from last time before calling it a day. As tempting as it was to max out, I’ll try to stick to 10RMs during this phase.

Bottom squat
Rack pull (above knee, 6 holes, conventional)

Incidentally, if this has got you thinking about grabbing one for yourself, swing by the SttB Strength Store. Massive range.

Over to you. Drop us a line on Twitter ( @scottbird ), or add a comment below.



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Straight to the Bar is the online home of fitness enthusiast Scott Bird, and looks at the many training approaches, essential techniques, uncommon exercises and superb equipment to help you become as strong as humanly possible. In short, this site is the home of all things strength.

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Written By Scott Bird
Scott is a long-time fitness enthusiast (Jan 2004!), writer and photographer living in Sydney, Australia. If you share the passion for spending a bit of time under a bar, welcome. Love hearing how everyone else trains. You can connect via Twitter, Facebook and the various networks listed in the sidebar.
Drawing of Scott Andrew Bird performing a deadlift. Artwork by Vince Palko.