Paused deads 315x5
Just some notes. These felt way worse than they looked here.
Iām not a great dead lifter be any means. But my deadlift has taken off a bit since I adjusted to this setup.
I wear my belt Leeman style. Basically high in the front and low on the back. To mee itās such a thick stiff belt I need to do so to even get down there. More so on atg pause squats. ā¦
Feet straight ahead and just at the knurling width wise.
I get tight at the top and slowly ascend trying to mimic a reverse dead lift to even get down there- the idea here is to get tight and have my belly full of air supporting keeping my back locked in from the get go. Also youāll notice my hips are already at the point where they need to be to break the weight off the floor and transition the load with my backā¦
Once down there I like to get gripped quick. Pull any slack outta the bar and my set up, as I roll it slightly to my shin s.
Once at my shins continue pulling more tension out with the focus of loading up my hams and drive back with my head/upper back. This breaks the bar from floor with zero Jerk action. Which is the single most important bad habit I ever had andā¦ pulled my back twice before making these changesā¦
Thatās pretty much it ā¦other than after that point continue to pull hard as possible till lockout. Basically if I can break iit off the floor 2-4 inches ā¦I can lock it out.
With the paused version. I merely stop for a second and hold a second once the weights broke off the floor . then continue pulling hard as possible.
This is 10 times better than I used to be. Any critique is welcome howeverā¦
Wednesday 1-28-15
B.w 226
I was quite sore from Mondays heavy deads. Thinking those paused deads nailed me! Was also sore from the small incline session I did afterward .wtf?
REPS BENCH
warmup -tng
Barx10
135x8
225x6
245x4
265x2
Work- tng. Explosive
285x8 had 10-12 in me. Moved well.
275x8 same!
Comp paused bench- 2sec pause each rep
295x3 moved well
295x3
295x3 nice strong 2sec paused 3x3 here. Happy.
Closegrip- much variety.
275x6 tng
265x6 full 1sec pause
245x6 full 1 sec spoto pause 1" off chest
225x6 same^ but with feet up= felt heavy as any set today!!!
Chins- 226 b.w
2 sec hang n hold
X2
X2
X2
X2
X2
Tng
X8 barely
X4
X4
X2 barely
AB wheels- ok. Since getting my deadlift mat Iāve done these on it. Itās 3/4 thick, so from Ground itās a slight advantage. I throw down one of my other buildable mats next to it to basically even the field. I explain this so that these next sets make sense. 1stT time trying this tooā¦
B.w 226-tng. Pause last 2 reps only
X12 from Ground
X10 1 mat = normal for me
X8 2 mats
X8 3 mats slightly tougher hereā¦
Felt like a lot of good work in todayā¦
Friday 1-30-15
B.w 226- still fasting. Still sameā¦
Belted working sets. Each set on the minute. 2 minutes between variations only.
EXPLOSIVE SQUAT
warmup- atg. Beltless. Full 2 thousand count pause all reps!
Barx5
135x5
185x5
205x5 slowerā¦
225x5 tng this set
Work -beltup. To parellel. Tng
245x2
245x2
245x2
245x2
245x2 each set try to get more explosive. Nice pop at top last 3 setsā¦
265x5
265x5 same idea. Reps 4 n 5 less explosive hereā¦
Pause at parellel- using a wider grip here makes the weight want to pull me more forward , like an SSB effectā¦so I usually do itā¦
225x6 1 sec hold. Explode up
225x6 full 2 thousand count hold.
Stiff legged deads- 2" deficit for suck. Deadstop.
135x8
205x8
225x10 last 2 slowā¦
Shrugs- no shrugs. Right side of neck a bit sore. Want.it gone. Rest it getz.
Session 2- yup. Normally incline is supersetted with neutral grip pullups on sunday. I have plans and am pulling it ahead to get it done.
Cube incline bench- heavy week.
Warmup- tng
Barx8
135x8
205x8
Work- full 2 thousand count pause
225x2
225x2
235x2
235x2
235x2 moved well
Closegrip overload- tng. Fingers touching smooth
245x2
245x2
245x2 felt real strong here. Hammering Closegrip is paying offā¦
Spoto- 1 sec pause. 1" off chest.
225x6
225x6 last Cple tough on each setā¦
Neutral grip pullups- thumbless. B.w 226
Tng
X3
X3
X3
X3
X3
Full 2 sec deadhang. Explode up.
X2
X2
X2
X2
X2
X2
X2
X2
Awesome day really. Kinda like incline here. ā¦ ā¦
Note: my right hamstring is quite sore today. Yesterdayās stiff leggeds lit it upā¦
This hamstring is always a tad more sore than the other. This goes back to when I used to get massive cramps while benching in my hams. So often it led to me changing my bench setup to what it is today- Upon my toes, driving with a lot of arch. Zero cramps this way. I get some flack from the form natzis on Bench vidsā¦but it is what it is.
Anyways looking at my log I got some bad cramps last Sunday during my incline session , the very next day was deadlift where I posted my 315x5 paused dead vid - the day after I was quite sore and more so in my right side. So the pattern shows again cramping leading to somewhat chronic soreness in my hamstring. ā¦ Iām taking NSAIDS stretching it and icing itā¦ but fear it may be chronic for a whileā¦ I hope shorter Than longer. ā¦
Last comment on Alphas log before Lock = Boom!
Haha. But really just an update. Right ham still has sore spotā¦but today it is feeling better.
After some research Iād best guess itās as I said. The massive cramps I used to get from benching created a spot that will forever not be right. Iām gonna rest it best I can and make some adjustments to do so. Nothin crazy.
Still do my dead lift day as planned, but cut out my 2nd deadlift variations later in the weekā¦which as of now is stiff legged deads. Iām on week 5 of 9. Doing so now would give me 4 full weeks before a new cycle. I can re assess then. Plus it makes room for my Incline session from Sunday to be put on Friday in its place.
Just been stretching it. Heat and ice. NSAIDS . Stay away from things that irritate it.
Week 5.
Got some compression shorts. They ride right at the top of my knee. Plan to wear them often to aid in healing this ham up. Love how they feelā¦
Monday 2-2-15
B.w 230- yay for laying around during a blizzard and enjoying superbowl sunday.
Belted 1 min rests
EXPLOSIVE DEADS- with the idea that a deficit puts more load on quads/back. I decided to try an all deficit day to work around that ham a bitā¦
warmup- beltless. 3 " deficit. Doh. Deadstop
135x8
205x6
225x6
245x4
work- same. chalk/mixed grip
265x2
265x2
265x2
265x2
265x2
265x2 pretty good. No problem so farā¦
Add belt
285x5 these were a bear to even get down too with a belt on from that deficit. .
285x5 quite tough. Last two sucked. ā¦
one back off set and get out with zero issues with the ham!
Paused dead- from that deficit !!!
225x5 fairly easyā¦
Highbar paused squat- full 2 thousand count pause
135x6
205x6
225x6 add belt here.
225x8 tng
205x8 1sec pause
135x8 3 sec pause
Barbell rows- light n explosive as possible from deadstop
135x8
135x8
155x8
155x8
from a dead hang -10 sec rest pause
155 10
155x8
135x16
135x8
good day really. No aggravation of the ham . Goal metā¦
Wednesday 2-4-15
B.w 226. Common.
HEAVY BENCH
Warmup- explosive as possible. Pause last rep only.
Barx5
135x5
205x5
225x5
245x3
265x3
Work - explosive as possible
295x2
295x2
295x2
Comp pause- 1 sec full pause
315x2
315x2
315x2 last rep on this set moved slowerā¦
Closegrip- fingers touching the smooth
295x5 tng P.R ?
265x6 full 2 sec pause
265x6 full 1 sec pause
225x6 full 1 sec spoto pause - blown hereā¦these were hard!
Chins- b.w 226
2 sec hang n hold
X3
X3
X3
Work -tng
X8 easier than last week.
X5 one more than last week
X2 lol
X2 lol
X1 blown after that 5 set. Whole upper body tingly after back to backin this with that killer Closegrip session To end benchingā¦
AB wheelz- tng
X10
X10
X10
Full dead stop at full extension
X12
Late start. .but a great day!
Friday 2-6-15
B.w 222- honestly fell off the plan and ate the last two nights before bed. Yett , come in 4 pounds under what I been averagingā¦belt also felt like I was slimmer too. ā¦ explain thisā¦!
2 min rests. Belted working sets
REP SQUAT- obviously ate enough. Got some rest and mobility work in to combine for a good session.
Warmup- atg. Beltless. Pause last rep only.
Barx10
135x8
205x6
225x4 felt good here
245x2 same
265x2 beltup to parellel here
Work- belted. To parellel
275x10 ties p.r had 12+ here!
275x10 from 6 on they got harder, last rep fought some lean.
295x3
295x3 2nd rep got back on my heels here. Only bad rep of day thoā¦
295x3
Pause at parellel- 1 sec pause. Explode up. Wider grip.
245x6
245x6 2sec pause last 2 on each set
Cube incline bench- this will be here till end of cycle.while resting my ham.
Warmul-tng
Barx10
135x8
205x6
Work- paused
225x2 fast
245x2 good
265x3 nice paused triple.
Closegrip- fingers touching smooth. Tng
245x5 def . Pr!
Spoto- 1 sec pause . 1" off chest
225x8
Neutral grip pullups- b.w 222.
Tng
X3
X3
X3
X3
X3
X3
X8
X6 these sets were all out.
Great day. Tgif tho
Week 6
The ham is feeling great. Havenāt felt any sign of it since last Thursday ish. Even after squats Friday and what not I was real sore in quads and a bit low back but not a hint there. Not sure how Iāll run Mondays session i n deads. Should I play it safe or try to hit it as written and see what happens.it looks like a high intensity and volume day for meā¦so thatās the sketchy part. Iāll decide on the goā¦or in my sleep tonightā¦
Monday 2-9-15
B.w 229. Belt felt fine thoā¦
1-2 min rests. Belted working sets.
Decided to do as much as possible. Monitoring by feelā¦
REPS DEADS
warmup- thicker bar. 3 " deficit. Doh . No belt. Deadstop
135x8
205x5
225x5
245x3
265x3 chalk
275x3 mixed grip
Work- belted. From floor.
305x5 deadstop.
305x5 tng. 3rd rep felt some tightness in that ham
305x5 tng. Stretched it out and took 2 minutes= best of all 3 sets!
4" blocks- deadstop
325x3
325x3 not bad.
Paused deads- 1sec pause 1 " off the floor.
275x5 good. Got out again before any problems with the hamā¦!
Highbar paused squats- atg.
135x5 full 2 second pause
205x5 same
225x5 same. Add belt hereā¦
225x5 1sec pause .video this set for form checkā¦
225x5 1 sec pause
Barbell rows- deadstop on the floor
135x8
155x8
185x8
Deadhang 1" off the floor for 1 sec.
185x5
185x5
185x5
185x5
185x10
That does it.
The 225x5 paused set. Form check.
hopefully Terrance & Phillips donāt hit me with the copyright and you can view it. ā¦ ā¦ ! ! !
Wednesday 2-11-15
B.w 224
1 min rests
EXPLOSIVE BENCH
warmup- explosive as possible.
Barx12
135x10
205x8
225x6
245x4
Work - every set on the 30 second mark after racking last set
245x2
245x2
245x2
245x2
245x2
245x2
Comp pause bench- full 2 sec pause
265x5 good. Nice n fast
265x5 same. Last rep only slowerā¦
Closegrip- much variation
265x8 tng. Felt strong!
245x8 1 sec pause
225x10 Spoto pause 1" off chest
Chins - b.w 224
Full 1 sec Hold at top only
X1
X2
X3
X4
X5
X5
X5
Full 2-3 sec hold each rep at top only
X3
X3 barely
X3 took a few mins before finishing this oneā¦
AB WHEELS- b.w 224 tng
X6
X8
X10
X10
X8
X6 video this set to give an example of what I mean
I show 2 tng reps. 2 paused rep. And 2 spoto reps. In that order. So now you see what I mean. Plus itās a nice form check. ā¦
AB wheel example vid. Form check
[quote]barbedwired wrote:
AB wheel example vid. Form check[/quote]
Much better choice of pants, lol.
For the ab wheel, and Iām not sure where I picked this up, but I always focus on rotating my hips underneath me to flatten/round the lower back. Basically the āhollow bodyā gymnastics position, where thereās no arch in the low back.
I donāt know whether itās necessarily better, but itās definitely harder when done that way. I think I picked it up from some strongman forum, but Iām not sure.
I didnāt necessarily plan on videoing anything that day .lolā¦
Ya. I try to get as tight as possible and keep that feeling. ā¦ a sign Iām struggling too if my arms try to bend a bit at the elbow to finish a repā¦