[quote]SamMcLoughin wrote:
What’s a sequencing PR?[/quote]
For me it’s:
Monday - Exercise 1- Squat 10 x 140kg “PR”
Sunday - Exercise 1- Leg Curl 3 x 10
Exercise 2- Squat 10 (or say, 8) x 140kg “Sequencing PR”
It would be a default PR if I’d never used the sequencing before, but for every time I used the same sequencing again I’d have a PR number to go on.
Not sure if jab is using it in that same manner though 
[quote]Jab1 wrote:
Squats:
120kg x 1 x 10s pause
It’s amazing how much pressure builds up in those 10 seconds in the hole.
[/quote]
That sounds turrible. Nice squatting though, I need to work more paused squats into my training.
[quote]Jab1 wrote:
Squats:
120kg x 1 x 10s pause
It’s amazing how much pressure builds up in those 10 seconds in the hole.
[/quote]
copycat
So you pause at the bottom of the squat? Why do you do this? By pausing at the bottom, dont you miss out on the “rebound effect”?
tweet
[quote]theBird wrote:
So you pause at the bottom of the squat? Why do you do this? By pausing at the bottom, dont you miss out on the “rebound effect”?
tweet[/quote]
I would count pause squats as an entirely different exercise compared to normal squats. I’m guessing it’s to train staying tight in the hole as well as building power from the bottom. (Please correct me Jab if you’re doing it for different reasons)
As you can see from his videos he doesn’t pause when going heavy.
@Sam, sequencing PR means a PR for that lift in relation to the order I did it in. So in the past I’ve benched 110x5 but that was when fresh. This time I benched it after a whole load of other shit too - later in the sequence - which means I’ve got stronger.
@Phlegms, feeling’s mutual brah
@Spidey, it’s because I’m trying to prevent calf tendinitis flaring up again. Too much squatting in the shoes flared it up for me, so I am trying to be smart about when I use them. I prefer them for front squats which is why I use them for those.
Plus I like knowing I have the mobility to hit rock bottom squats without the shoes - I don’t want them becoming a crutch or masking mobility issues.
@Jake, yeah that seems the same to me. Basically if you do the same lift but under harder circumstances/later in the workout.
@Gmoore, it’s a pretty crazy feeling. I feel like paused squats are well worthwhile for lifters not using gear.
@spar, say wha? You must admit that it’s pretty impressive if I copied you without even knowing what you did. 
@Spidey, yup. The purpose is to minimise the rebound so as to build strength in the hole.
@Samoth, agreed. They feel very different and regular squats feel pretty amazing afterwards. I don’t think physically I could use a pause at limit weights as it makes the exercise that much harder!
========================================
PM
Warmup: 20 bodyweight squats
Front Squat:
60kg x 5
80kg x 3
100kg x 1
120kg x 1
130kg x 1
140kg x 1 - bar rolled a little and hurt my left wrist so called it there
Just went heavy but didn’t push too hard.
Strict BORs:
60kg x 20 x 5 - Volume PR?
Holy fuck balls did this hurt. Had very little rest and was massively out of breath by the end of the last set. My conditioning is fail. Whole back got crazy pumped.
Strict Press:
40kg x 20
My rear delts were so pumped and fatigued that this was actually way harder than it looks/should have been. Crazy pump in my delts. I guess being out of breath and never doing high reps doesn’t help either.
Notes:
Woke up feeling like total shit - runny nose, tickly cough and very drained/achey. Have had barely any appetite today either. I decided not to lift but then I was reading some Lift-Run-Bang and it made me feel like a pussy so I changed my mind. Didn’t go crazy with weight but this session hurt in a way I’m not used to. Sweating like a pig now. Good stuff.
3 plate FS = winning
How high have you gone on those?
That’s actually the highest I’ve gone. Hit it a while back for a PR that was a lot harder than it felt today. Good for more on a good day but not today.
Good stuff on the 140 FS, I will be focusing on that exercise a lot at some point, it actually feels way more natural to me then back squatting (in oly shoes especially).
I’m going to read lift-run-bang when I finally finish going through Chaos & Pain archives. It might be an endless task though, considering the former has about 5x more blog posts.
Not trying to be a hater, but I was doing 3 plate front squats and paused oly skwaaaaaaaaats before they were cool…
Whats a BOR?
[quote]phlegms wrote:
Not trying to be a hater, but I was doing 3 plate front squats and paused oly skwaaaaaaaaats before they were cool…
Whats a BOR?[/quote]
I’m pretty sure we were all mirin your 3 plate FS when you hit it as well.
notsureifserious?
BOR = Bent Over Row
[quote]samoth2 wrote:
[quote]phlegms wrote:
Not trying to be a hater, but I was doing 3 plate front squats and paused oly skwaaaaaaaaats before they were cool…
Whats a BOR?[/quote]
I’m pretty sure we were all mirin your 3 plate FS when you hit it as well.
notsureifserious?
BOR = Bent Over Row
[/quote]
It sounded like something far more exciting
#disappointed 
@Jake, thanks brah. LRB is good shit - a bit more sedate than C&P but lots of good training advice, especially for raw guys.
@Phlegms, lol, just lol.
=======================================
PM
Warmup: shoulder mobility + dislocates
CGBP:
20kg x 15
60kg x 5
80kg x 3
100kg x 3
90kg x 10 x 3 - Volume PR
90kg x 9 - fffuuu! Moar gainz though
90kg x 5
-drop-
60kg x 6 - ffffuuuu lmao
Wanted 5 sets of 10 but whatever, got pretty close. Chest and tris pumped like a motherbitch. Crazy how hard it was to move that 6th rep with a measly 60kg!
Band Pullaparts:
50
30
Dat pump.
Notes:
Needed to go light today, since everything was aching. Really fun session. Took slightly longer rest than normal (about a minute/minute and a half) and enjoyed the high reps and crazy pump.
I figured out what’s been making me ill in the mornings too - my room has got really dusty and as I sleep in it at night the dust just fucks me up. Spent a good amount of time with a wet cloth tidying and dusting so hopefully will feel better tomorrow.
[quote]Jab1 wrote:
Spent a good amount of time with a wet cloth tidying and dusting so hopefully will feel better tomorrow. [/quote]
Dem lady gains.
we canz share pumpz
[quote]Shlitre wrote:
[quote]Jab1 wrote:
Spent a good amount of time with a wet cloth tidying and dusting so hopefully will feel better tomorrow. [/quote]
Dem lady gains.
[/quote]
Gainz is gainz brah.
[quote]spar4tee wrote:
we canz share pumpz[/quote]
sounds so bromantic <3
[quote]Shlitre wrote:
[quote]Jab1 wrote:
Spent a good amount of time with a wet cloth tidying and dusting so hopefully will feel better tomorrow. [/quote]
Dem lady gains.
[/quote]
You should watch that, a guy at the gym told me it was really bad for testosterone levels, bro.
Any chance of sponsored webcam shows? No homer.
Solid gains. Hows your hand positioning on CGBP/regular? I’m just about touching smooth on the former and no more then two hands width out on the latter (so scientific)
@Sam, lol I will always… Stay safe.
@Phlegms, let me lose some of this baby weight first babez
@Jake, not much difference for me. CG has my index fingers on the edge of the knurling. Regular for me is only an inch or two out. Wider than that rapes my shoulders if I do it as regularly as I am benching now.
======================================
AM
Warmup: shoulder mobilisation, some presses with the bar
Top Half Press/Lockout Hold:
60kg x 5s
70kg x 5s
80kg x 5s
90kg x 5s
100kg x 5s - felt very easy
Disaster struck mildly as I re-racked 100 - I missed the hooks on one side and the plates slid of smashing a fax line plug. Derp.
Push Press:
60kg x 3
70kg x 1
80kg x 1
90kg x 1 - pretty easy
95kg x 1 - 5kg PR very hard. 9.5/10 also held it a bit
85kg x 1 - felt ridiculously heavy!
I fancied a few heavy doubles after that PR but body said nope.
Rack Chins:
10
15
18
Dat lat pump.
Notes:
Nice session. Gonna give my shoulders a bit of rest for a couple days now, have been thrashing them hard this week!
Video:
