The Forgotten Power Move for Upper Back Density: Rack Pulls on a Fasted Cut
Posted: May 13, 2025
Author: Jon Stone | Founder, ironresilience.net
Discipline, Not Genetics
No ego. No crowd. Just steel, breath, and discipline.
This post isn’t about a PR. It’s about why I train this way, what the rack pull brings to the table, and how Iron Resilience is built: through consistent, intentional brutality.
Why Rack Pulls?
- Emphasize trap and lat overload without frying the CNS
- Reduce shear stress on the lower back
- Allow heavier loading through the top half of the pull
- Pair better with high-volume rowing days
They’re not for everyone—but if your goal is a back that looks like armor, they belong in your rotation.
Full Pull Day Breakdown: Tuesday, May 13, 2025
Rack Pulls
- 390.0 lbs x 10
- 415.0 lbs x 9
- 430.0 lbs x 7 (watch clip)
- 480.0 lbs x 2
- 405.0 lbs x 5
Barbell Row
- 260.0 lbs x 10 (2 sets)
- 245.0 lbs x 10
Pull-Up
- 3 sets x 15 reps
Seated Yates Cable Row
- 160.0, 175.0, 190.0, 145.0 lbs x 12
Dumbbell Shrugs
- 115.0, 90.0, 80.0 lbs x 12
Straight-Arm Cable Pushdown
- 90.0 lbs x 12 (3 sets)
Close Grip Underhand Lat Pulldown
- 190.0, 205.0, 220.0, 175.0 lbs x 12
Barbell Curl
- 90.0, 70.0, 60.0 lbs x 12
Dumbbell Hammer Curl
- 60.0, 50.0, 40.0 lbs x 12
Dumbbell Concentration Curl
- 30.0 lbs x 12 (4 sets)
Wrist Curl
- 30.0 lbs x 12 (6 sets)
Cable Face Pull
- 50.0 lbs x 12 (4 sets)
Rope Curls
- 90.0 lbs x 12 (4 sets)
Core Finisher
- Hanging Knee Raise: 2 x 15
- Hanging Leg Raise: 2 x 20
- Toes To Bar: 25 reps
- Cable Crunch: 100.0 lbs x 100 reps
Cardio
- Stationary Bike: 5.0 km in 20:00
Why Fasted?
Fasted training on a cut forces clarity, grit, and metabolic precision. You feel every rep. You don’t coast through volume—you earn every set.
It’s not for everyone, but it’s a tool I use to stay sharp and lean while cutting.
Lessons from Today
- Rack pulls are still one of the best hypertrophy tools for the upper back
- Fasted training reveals your true work capacity
- Volume doesn’t have to mean fluff—it can mean intent over time
- Resilience is built in the quiet: no fanfare, no fake hype—just iron and breath
What Is Iron Resilience?
It’s not a brand of hype. It’s a mindset: hard training, zero excuses, built for long-term grit.
I don’t train to impress. I train to withstand.
If you pulled something heavier this week—good. If not, go earn it. Next week, load the bar. Pull until it humbles you.
Stay relentless. Stay disciplined.
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