Not seeing a video. Thank you for the response though!
1 Like
You can find it on google with “Dumbbell Upright External Rotation” if you want, the link was for the first video
1 Like
Pause Squat
230x12
230x12
230x12
230x12
230x12
230x12
230x12
230x12
230x12
230x12
+5 sets of abs, cardio
Close Grip Bench
205x20
195x20
185x20
175x20
165x20
155x20
145x20
145x20
145x20
145x20
Close Grip Row
205x20
195x20
185x20
175x20
165x20
155x20
145x20
145x20
145x20
145x20
+5x20 rotator cuffs
Deadlift
345x10
Strained a spinal erector on this set so the rest of the day was light. Reattempting next week
Pause Squat
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12
+Abs, cardio
Bench (paused)
280x10
Close Grip Bench
215x20
205x20
195x20
185x20
175x20
165x20
155x20
145x20
135x20
Barbell Row
280x10
Close Grip Row
215x20
205x20
195x20
185x20
175x20
165x20
155x20
145x20
135x20
+5 sets face pulls
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Pause Squat
325x12
315x12
305x12
285x12
265x12
245x12
225x12
205x12
185x12
185x12
Snatch Grip Rack Pulls
325x5
315x5
295x5
275x5
275x5
+Cardio
Gym was closing soon so I didn’t have the time for abs
Close Grip Bench
225x20
215x20
195x20
175x20
165x20
155x20
145x20
135x20
135x20
135x20
Close Grip Row
225x20
215x20
195x20
175x20
165x20
155x20
145x20
135x20
135x20
135x20
+5x20s on a dip machine, lat pulldown, and face pulls
Pause Squat
235x12
235x12
235x12
235x12
235x12
235x12
235x12
235x12
235x12
235x12
Breathing Pause Squat
5 sets w/ 135
+Abs, cardio
Couple of questions. Firstly, why paused varieties of the lifts? Secondly, how do you pick your working weight? Just whatever allows you to hit the volume you are going for?
I pause on bench so that it works power off the chest more, which is what I feel like I need to focus my training on. I train pause squats because I like them as a movement more than normal squats, and I feel it helps my deadlift more than non-paused, too.
For picking weights, it depends on whether I’m doing upper or lower that day. On my bench days the weights entirely depend on how I’m feeling during my warm ups, so if I’m feeling good during those I’ll go for something 5 to 10 pounds heavier than the last heavy day in order to make some progress. If I’m feeling weak off the chest or injury bound, I’ll work close grip instead, again going 5 to 10 pounds heavier than the last time. If I’m feeling awful (like today lol), I go as heavy as I can safely go and just get some volume in. After the first set I lower the weights by what I feel I can do safely, so if I’m feeling good I’ll aim at lowering it by 10 pounds each set.
I used to do my squat days like this, too, but having a heavier squat day closer to deadlifts caused a lot of inflammation, so I had to switch Thursday to lighter weights with Tuesday being the heavier day.
It’s basically whatever weight will induce progressive overload for the first set, and then it’s followed by lighter weights that’ll require an acceptable level of intensity, if that makes sense
Bench (paused)
185x10
175x10
165x10
155x10
145x10
Close Grip Overhead Press
135x10
135x10
135x10
135x10
135x10
Barbell Row
185x10
175x10
165x10
155x10
145x10
Close Grip Row
135x10
135x10
135x10
135x10
135x10
+5x20s on a dip machine, lat pulldown, and face pulls
Deadlift
345x15
235x15
235x15
205x15
205x15
Pause Squat
155x12
155x12
155x12
155x12
155x12
155x12
155x12
155x12
155x12
155x12
+Abs, cardio
Ok cool.
1 Like
Didn’t have access to a gym because of Labor Day so I did a bunch of sets of 20 alternating between pushups and lying back presses just to do something upper body related
Pause Squat
330x12
320x12
310x12
300x12
290x12
280x12
270x12
260x12
250x12
240x12
Snatch Grip Rack Pulls
335x5
305x5
295x5
295x5
295x10
+Abs, cardio
Pretty much a bodybuilding day because I wasn’t 100%
Bench (paused)
285x10
265x10
225x10
Close Grip Bench
235x20
Close Grip Overhead Press
135x20
135x20
135x20
135x20
115x20
115x20
Barbell Row
285x10
265x10
225x10
Close Grip Row
235x20
Barbell Shrugs
135x20
135x20
135x20
135x20
115x20
115x20
+Dip machine, chest supported row machine, tricep extensions, curls, face pulls
Pause Squat
240x12
240x12
240x12
240x12
240x12
240x12
240x12
240x12
240x12
240x12
+Abs, cardio
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Close Grip Bench
245x20
ROM wasn’t the greatest but given how fatigued I am I’m happy with this
185x20
185x20
Seated Overhead Press
95x20
95x20
95x20
95x20
95x20
95x20
95x20
Close Grip Row
245x20
185x20
185x20
Wide Grip Row
95x20
95x20
95x20
95x20
95x20
95x20
95x20
+5x20 face pulls
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Deadlift
350x15
225x15
225x15
185x15
185x15
Squat
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12
+Cardio
1 Like
Going to be doing one top set during my heavy upper body days for the next few weeks so I can peak
Bench (paused)
290x10
Felt really good
Close Grip Bench
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
Barbell Row
290x10
Close Grip Row
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
+Face pulls