Great job on the paused Deads! How are you liking them?
They are a keeper. I feel like I will progress better w. These over stiff legged deads as its a more natural movement and they do feel explosive. The 1" pause combined with pulling my toes up…puts puts it all on my hams glutes n posterior chain. I was wicked sore the first two times I did em in these areas…
Here it is. Week 4. 2nd 3 week phase…?
Sunday night
Incline bench- every rep paused.
135x10
185x10
220x10 last rep brutal grinder. Pry end of progressive overload on sets of 10. Considering just 3x8 to keep it goin…I actually would like a 4x6scheme w. Straight weight…so…225 next time…hmm…
Monday 9-22-14
B.w 215.5 .ill take it for monday weight!
Belted . 2 min rests when needed
HEAVY DEADLIFT
warmup - unbelted .doh. off a plate
135x10 explosive as possible
205x8
225x6
245x4
265x2 did this as two singles. Complete reset.
Work - belted up off a plate @295
X2
X2
X2 ok
From floor - called for a 2x2 @315 . I took it further…
315x2
335x2 slow but smooth
355x2 p.r for a double! Not so long ago ida missed this. Learning to grind at the sticking point as long as the bar is against my body is key. 2nd rep a bit smoother o.c
From a 3" def. Tng @275
X6
X6 a bit harder then imagined. Good tho.
No more rep count- that was just to show thru 3 weeks just how many reps there is on this program.
Acessory#1 - highbar pause squats
135x10 2 sec pause
185x10 1 sec pause .realized how fatigued I was here
225x8 1 sec pause. Paused rep . P.r! Took a 5 min. Rest before this set. Had my wife count each pause bedore coming up. So full 1-2 sec pause here. I could feel diff. Between counting myself!
Acessory#2 - shrugs
225x10
225x10 doh nice n smooth
245x10 last two longer hold at top. Whooped.
Right after- I jumped in the pool ( closing it this week) it was an icey 63 degrees. My back posterior chain n quads loved it. !
Wednesday 9-24-14
B.w 213.5
1 min rests
BENCH REPS
warmup - tng. Pause last rep
135x10
205x8
225x6
245x4
Work
Closegrip- tng @295.
X3 last one slow
X3 last one slow. Pretty excited about these.
Reg. Bench tng @275
X6 felt awfull. Last two slow
X6 worse. I had no strength on these.
x6 took a few min break. Came back and aimed for good form n explosiveness. Barely got last one. What a joke. Looking at this I seen a nice 3x8 that was doable. The closegrip was like 2 max effort 3 rep attempts…back to back… I guess that sapped me??.
Spoto press @245
X6 last two slow
X6 longer pauses .last two slow. Called for 265 on these. …no way that was happening. Lowered weight to adjust to the day. Sigh. Not used to any upper body whoas… guess I was due.
Acessory#1- chins. B.w 213.5. 1 sec hold at the top
x1
X2
X3
Amap
x8 1 sec hold at top p.r
X4
X4 2 sec hold this whole rest pause set
10sec rest
X1
10sec rest
X1
Acessory#2- ab wheel
x6 tng .pause last rep
X6 same
Work
X10
X10 these two sets felt harder than normal… realized my metal 5 pound plates really squeezing n dragging against the dumb bell handle. A squirt of wd40 solved that
X12 pause every rep one inch from floor. What a difference…rollz nicemn smooth now. Which is pry closer to how the.nice store boughten one w. Huge tire rolls!!! #homegym.
Rack chins-
X6 closegrip
X6 wide grip
Got the pool closed up yesterday. What a relief …but no more swims after work lifting. ð???
Last swim of season. And makeup for not doin my ice bucket challenge. This was right after Mondays deads…
Friday 9-26-14
B.w-215
1 min rests. Unbelted.
EXPLOSIVE SQUAT
warmup-atg
bar x6 3 sec pause
135x10 tng. Pause last rep only on these
185x8
205x6
225x4
240x2
Work-atg. Afap @225
X2
X2
X2
X2 technique felt off today…which led to too much thinking…
X2
X2 last two sets best. No thinking. Just unrack and do it.
To parellel @240
X5 felt awfull. Same technique issue
X5 better. Just unrack and try to over power it. Worked.
Paused at parellel @210
X6 best sets of the day. That slower descent …
X6 2 sec long paused last two… fun.
Acessory#1- paused deads 1" off the floor - explode up
135x10 explosive
205x10 mixed grip. Explosive. I knew here im gettin better at these…
225x10 unbelted p.r ( last weeks p.r was belted at same weight n reps). Last cple reps hams burn And ha ds are bitchin.
Acessory#2- rows- off a plate. Deadlift stance. Bench grip
135x10 deadstop every rep. Actually helped w. Form by doing so…
155x10. Same. Best these have felt on this program.
185x10 again. Felt good here. Suprised. Last two were tough…
Dead hang 1" off the floor for 1 second- explode up
135x10
135x10
135x10 got some volume.
Week 5 .
Got my paused incline bench done tonight
135x10 2 sec pause
185x10 1sec pause. Last two longer
225x8 felt strong on these- rest paused for 10 clean reps
rest 10 long deep breathes
225x2
Then had a nice big dinner. Pork chops. Mac n cheese and a lot of broccoli.
Last week had some struggles. Lack of strength on bench. Disappoint ing form on Some squats. Made sure I finished as hard as I could each session. Doing so usually leads to a really good next session on each. …
Monday 9-29-14
B.w 219.5
1 min rests. No belt
EXPLOSIVE DEADLIFT
warmup- doh .deadstop. explosive . Off a plate.
135x10
205x8
225x6
Work - doh. Off a plate @245
X2
X2
X2
X2
X2
X2
X2
X2 deadlift and squatted barefoot today. Havent done that in a year plus.
From floor -mix grip. Tng. @265
X5
X5 still gettin a feel barefoot. Pull in toes up really is key in load in the posterior chain for me.
From 3" deficit- deadstop @225
X6
X6 my low back/erectors were quite tight… I think from goin barefoot they were firing and pull in different search in for whats right…
ACESSORY#1- highbar beltless pause squats
135x10 these felt reel natural barefoot
185x10
225x6 rest pause for 10
10 deep breathes
x2
10 deep breathes
X2 hung a full 2 sec pause on these two !
Between last nights pause inclines and today’s rest pause squats. I like these. I rack them after a challenging rep…not a grinder tho. The following rsst pause reps are cleaner than continuous fatigued ones. Def. Gained a little confidence in them by doing so…
Acessory#2- shrugs
225x10
225x10
245x10 bench grip. Last two brutal.
Abs- reverse crunch w. A pause @ full stretch
X10 1 sec pause
X10 1 sec pause
X10 w.e rep it was I counted that many before unpausing. 8 9 10 sucked.
hey buddy looks like your deadlift is doing well!
Thanks for stopping in. Im mildly suprised by that 355 for a double honestly. Ill take it!
- left side of my low back was quite sore after this session. There was no pull/tweek that happened today. Im really guessing that going barefoot caused this in some way. Deadlift felt wonky… better frmo the floor and off a plate. But my 3" deficit was really wonky…I use diamond plate looking floor pads stacked up and w. Shoes its never a noticable issue…but barefoot my heel sank in and on both sets I nearly lost my balance back wards. (Which never happens). Couple hours after ward it got quite sore as well as just my left glute. Seemsnlikesomething that will heal up normally…next couple days will tell. Luckily I just bench wednesday and dont deadlift or squat again till friday. Def. Gonna rehab it with some heat and stretching followed by some ice n NSAIDS.
Wednesday 10-1-14
B.w 220 . W. Shoes
1 min rests
Back decent. Still a bit tender.w. that said did something a little different on bench w. The thought that arching hard for extended time may irritate it. So- limit all sets to 5 or less- which effected the working sets none because 5s the most planned today. Id say it was the right call, afterward. As it felt stiff and what not thru ought but was never irritated due to the forethought plan.
HEAVY BENCH
warmup -tng
135x5 explosive
225x5
245x5
265x5 controlled. Smooth
Work - reg bench tng
295x2 light. Smooth
315x2 good power here.
335x2 first smooth. 2nd tried falling outta groove .powered thru.
Closegrip- turned this into a closegrip onslaught by finishing everything w. It.
315x1 heavy but smooth
315x1 heavy . Slower
295x2 paused. Felt light after 315!
295x2 longer pauses. Smooth
275x5 tng. Smooth
275x5 tng. Done
Acessory#1-Chins -@220 . Full 1 sec hang at the bottom.explode up
x1
X2
X3
Work
X8 p.r for deadhang
X5
X4
10sec rest
X1
10sec rest
X1
10sec rest
X1
Acessory#2- ab wheels
X5
X5
X5
Work- tng .pause last rep only
x10
X10
X10
Rest 10sec
X10
Extra-rack chins
Closegrip x6.
Wide grip x6. Pause top and bottom both sets.
Friday 10-3-14
B.w 215.
Back felt much better yesterday. Still a faint hint it was stressed. Feelt good during warmups and that was good as I knew I was going belted ahead anyways.
Belted 1 min rests
SQUAT REPS
warmup- beltless atg pause last rep only
bar x6 3 sec pause all reps this set
135x10 went barefoot for squat again. Liking it.
185x10
205x6 really feel muscle/mind connection barefoot
225x4 good.
To parellel belted @255
X8
X8
X8 love barefoot. Really connected to whats goin on.
275x3 blew right thru…
295x3
Pause at parellel for a 1ct @235
X6 2sec pause last two
X6 same
Accessory#1- paused deads 1" off floor .explode up
135x10
205x10
225x10 these destroy my posterior chain. So adding weight will come…but slowly. .
Acessory#2- rows . Off a plate . Deadlift stance. Bench grip. Deadstop
135x10
155x10
185x10 last cple were tough…
Extra - rest pause set . 1 inch hang off floor every rep
135x12
Rest 10 sec
135x8
Blown.
Week 6 .
Switch in my 3x10 on acessory to 4x6. To keep the progression goin. Itll be pyramid but the working weight will result in two set s of 6 . So 12 reps vs. The 10 I was gettin.
Incline bench - paused
135x6
205x6 able to up the warmup weight a bit too
230 x6 working set
230 x6
Rest 10 sec
Got 2 more to = 8 not bad !
Monday 10-6-14
B.w 218
Belted. 1 min rests
After last week my back feelin like shit I kinda was prepared to go belted here anyways. Yesterday I wrenched on cars for a few hours and my forearms shoulder s and back were fried from that. Did multiple things and just akward stuff…
DEADLIFT REPS
warmup- beltless .off a plate . Doh
135x10
205x8
225x6
245x4
Work- off a plate. Belted . Mixed grip @280
X8 last 3 felt heavy. Sad.
X8 barely got last rep. W.e
From floor @295.
X3 ok
X3 tng here . Weak.
From a 3" def- no way I was goin from a deficit today. Weak and this would just lead to shitty form and hell on the back. So I hit the reps n weight from the floor. Brought my stance in about an inch each side and did these as strict form paused deads 1" off the floor. Went well as I assumed it would
@265
X6 last one hard. Form good.
X6 same. These really load up my posterior chain n ensure better form. …
Acessory#1- high bar paused squats atg.
135x6 3 second pause
205x6 2 second pause
230x6 1 second pause. Last two tough
230x6 same. Not allot of power today…but got thru…
Acessory#2- shrugs
265x6
245x6
225x10
225x10
Despite my back being tight n weak yesterday. It felt better at work than any night last week.
Note: this weekend ill be at The Big House in Ann Arbor, for the night game vs. Penn State. Which will be a Maize out!
The way Michigan is playing I think the Hoosiers might even have a shot at em this year!
[quote]chobbs wrote:
The way Michigan is playing I think the Hoosiers might even have a shot at em this year![/quote]
Thats blasphemous, but potentially reality…
Yikes. Shoot like last year? Almost…
Im driving. My brothers paying the parking. Hopefully golf course is open. Love parking within a cple hundred feet of the stadium and tailgating!