I understand the pause with the bench. But why pause in the hole on the squat? Just to hold the weight longer in that position and build up strength?
[quote]DaCharmingAlbino wrote:
2010-9-3
Bench Press
barx20
135x5
185x5
225 1x5 sets (3 count pause - these are getting easier)
Squats
225x5
275x3
325 1x5 sets (paused these too)
Deadlift
315x3
405 1x5 sets (starting to hit a groove. Not fast,but getting easier)
Clean and Press
135x5
160 1x5 sets (don’t even feel these)
Cheat Rows
245 2x5 sets
Pullups
BW+60 4x5 sets
Feel good. Little twinges here and there but nothing food and 2 days off won’t cure. One more session at these poundages.[/quote]
Justa? If so, how many days a week?
Its like an artist assembling his paints and canvases…
[quote]ruglayer09052000 wrote:
[quote]DaCharmingAlbino wrote:
2010-9-3
Bench Press
barx20
135x5
185x5
225 1x5 sets (3 count pause - these are getting easier)
Squats
225x5
275x3
325 1x5 sets (paused these too)
Deadlift
315x3
405 1x5 sets (starting to hit a groove. Not fast,but getting easier)
Clean and Press
135x5
160 1x5 sets (don’t even feel these)
Cheat Rows
245 2x5 sets
Pullups
BW+60 4x5 sets
Feel good. Little twinges here and there but nothing food and 2 days off won’t cure. One more session at these poundages.[/quote]
Justa? If so, how many days a week?[/quote]
Justa? Just so. 5 days per week. I may have to drop to 3 singles since I’m working @ 80% of max rather than 70% and I’m doing 6 movements.
[quote]kpsnap wrote:
I understand the pause with the bench. But why pause in the hole on the squat? Just to hold the weight longer in that position and build up strength? [/quote]
Just like with the bench, a pause shows control of the weight, builds starting strength and makes the turnaround easier. Plus it scares the squat rack curlers away from squats altogether so we never have to worry about them getting big.
[quote]kimbakimba wrote:
Its like an artist assembling his paints and canvases…[/quote]
An artist looking for his pants, maybe?
Lookin good, DCA. That looks like a nice break to toss in every 3 mos or so, just to break up the same ole same ole. Justa is working for my mils so just maybe…
[quote]DaCharmingAlbino wrote:
[quote]kpsnap wrote:
I understand the pause with the bench. But why pause in the hole on the squat? Just to hold the weight longer in that position and build up strength? [/quote]
Just like with the bench, a pause shows control of the weight, builds starting strength and makes the turnaround easier. Plus it scares the squat rack curlers away from squats altogether so we never have to worry about them getting big.[/quote]
I’ve been doing sets of bottom paused squats since Meatman suggested a couple months ago. I’ve learned to love them, both for progression and pure masochistic purposes.
On two occasions I’ve had people come up to me and tell me they thought I was stuck and might need help (this, with only like 225/315 on the bar…).
9-4-2010
Squats
barx15
135x8
225x5
275x3
325 1x5 sets (paused) very fast today
Bench Press
135x8
185x5
225x1,1,3 (paused) also very fast today
Deadlift
315x5
405 1x5 sets Easy pulls and - yup - fast
Clean and Press
135x5
160x3,5 Not too hard at all
Cheat Rows
245x5
Pullups
BW+60x5,3,3 and hold 5 sec
Misc arm stuff
Debating whether to bump by 5 on upper body and 10 on lower or keep it to 2.5 and 5 lbs respectively as planned. Today was almost ridiculously easy. Got sweaty but no rep was hard.
[quote]DaCharmingAlbino wrote:
9-4-2010
Squats
barx15
135x8
225x5
275x3
325 1x5 sets (paused) very fast today
Bench Press
135x8
185x5
225x1,1,3 (paused) also very fast today
Deadlift
315x5
405 1x5 sets Easy pulls and - yup - fast
Clean and Press
135x5
160x3,5 Not too hard at all
Cheat Rows
245x5
Pullups
BW+60x5,3,3 and hold 5 sec
Misc arm stuff
Debating whether to bump by 5 on upper body and 10 on lower or keep it to 2.5 and 5 lbs respectively as planned. Today was almost ridiculously easy. Got sweaty but no rep was hard.
[/quote]
It’s all about progression. I’d stay with 2.5 and 5, but that’s just me.
[quote]DaCharmingAlbino wrote:
[quote]kimbakimba wrote:
Its like an artist assembling his paints and canvases…[/quote]
An artist looking for his pants, maybe?[/quote]
Don’t trouble yourself to look too hard.
[quote]kimbakimba wrote:
[quote]DaCharmingAlbino wrote:
[quote]kimbakimba wrote:
Its like an artist assembling his paints and canvases…[/quote]
An artist looking for his pants, maybe?[/quote]
Don’t trouble yourself to look too hard.[/quote]
hmmmmmmokay. Just for you.
[quote]ruglayer09052000 wrote:
[quote]DaCharmingAlbino wrote:
9-4-2010
Squats
barx15
135x8
225x5
275x3
325 1x5 sets (paused) very fast today
Bench Press
135x8
185x5
225x1,1,3 (paused) also very fast today
Deadlift
315x5
405 1x5 sets Easy pulls and - yup - fast
Clean and Press
135x5
160x3,5 Not too hard at all
Cheat Rows
245x5
Pullups
BW+60x5,3,3 and hold 5 sec
Misc arm stuff
Debating whether to bump by 5 on upper body and 10 on lower or keep it to 2.5 and 5 lbs respectively as planned. Today was almost ridiculously easy. Got sweaty but no rep was hard.
[/quote]
It’s all about progression. I’d stay with 2.5 and 5, but that’s just me.[/quote]
I think you’re right. I’m always pushing too hard and it always bites me.
2010-9-6
BP
barx15
135x8
185x5
230 1x5 sets
Squats
225x5
275x3
330 1x5 sets
Deadlifts
315x5
410 1x5 sets
Clean and Press
135x5
165 1x5 sets
Cheat Rows
250 1x5 sets
Skipped Pullups - biceps feeling tweaky. Developed a bad habit of pulling with them on DL’s which I caught tonight. Forgot my fractional plates so I bumped up by 5 on everything.
Great work, Tony. Looks like things are progressing nicely.
That mix of exercises, though, looks brutal. That would put me under…
Im envious of your squats and the clean and presses. Nice work ya got going on there Tony.
that’s a tough workout hitting all those lifts in one workout. do you feel like you’ve been run over by a truck?
[quote]nlmain wrote:
that’s a tough workout hitting all those lifts in one workout. do you feel like you’ve been run over by a truck?
[/quote]
Not yet, but I can see the truck a ways down the road. The thing that’s going to get me will be deadlifts, so i’ll have to adjust that in about 5 weeks.
That’s a wicked workout Mr. Albino! I love it! What’s your weight these days?
Bench, squat and deads all on the same day? Thats a fierce bit of lifting Tony.