Beltles paused squats 5x3 @215
Setted w. Chins b.w
B.w 220
Bench felt good. Pretty fast got outta groove abit sets 6 n 7 but strength was there at this weight. Finished last 3 sets real tight no probs.
Closegrip- misloaded a 5 instead of a 10 on right side. I could feel but fi ished set anyway s. Got 6. Fixed it…got 6 again.
Paused sauats setted w. Chins- starting w. Warmups do a set of 3 chins after every squat set.
1st 3 -sets of 3 explosive as possible
-2nd 3- sets 3 w. 3 second hang .explode up
3rd 3- sets of 3 explosive out the bottom 3 sec. Hold at top
Squats felt heavy today. Kinda slow. 1st rep felt good. 2nd a bit slower. 3rd a grinder right around my breaking point…slow to lockout. Each set. Got an extra set in to make it a 6x3. 2 sec paused 1st two. 5 sec. Paused last rep…yikes hellagrinder.
My daughter who just turned 2 sat. Was in there giving me commands for the 6 th set. Up-up-up shed yell! Lol. Then a big AHHHH . mimicking me at the top of a hard rep. Lol shes beeen my training buddy since she was born. Older two kids at school a d my weight room is just a room at end of the hall in our house. So since she get mobile shes always been interested and comes back there. She likes to deadlift tha most. I have an empty e-z bar that she loves to deadlift. She now has her own routine if you will- she pulls out one of my buildabls mats. Sets it down. Gets her deadlift bar n dragsmit onto it. Deadlifts it as fast as she can saying Ahhhh top of ezch rep. Lol. Lastnonly a few minutes… attention span soon has her elsewhere hahaa
The squatting felt heavy yesterday…yet do able. On that last…extra set of pause squats. I did 2 sec… 2 sec. 5 sec pauses. On the 5 sec pause at my sticking the bar tried to torque and rotate a bit and had to fight thzt to get the rep. After racking I noticed itd strained my right side of my back a bit. To what extent I didnt know.the next 24 hours would tell…
It was tight and I could feel it. But not painfull, pulled completetly or hurt per say. But poss strained. Before work I took superhot shower and stretched it all out. Still felt a bit tight so I decided to play it safe and wear my work/back belt- basically adjustable elastic belt that goes around you stomache and back and attaches by Velcro. .allows you to wear it as tight as needed. That keeps everything tight andnmakes you sit and walk w. Perfect posture.
After about 2 hours couldnt even feel it anymore.finished the night w. It on. Got home. Hotshowered and stretched it again. Immediate ly followed by 20 minutes of icing whole right side of my back. Went to bed … woke to feeling healthy. Long story for a short ordeal. Just glad it was nothin. !!! Made my day/week !
Deads beltlessn from a 1" def. This 280 felt good given those two parameters. I feel like the combination is starting to show. 1st two sets double over hand. Mixed grip the last 8. I have no chalk or straps. This limits me as my hands get beat up…
Shrugs
-280x8
-245x8
-245x8
-225x8
Incline- my heaviest pauses of the cycle. Heavyweek I go touch n go. Basically im incline pausing nearly 250 for 5 sets of 3. Which feels great to do ! . Last rep on last two sets were grinders…but still got full pause n lockout. Which is great leading into heavyweek touch n go…@ 260
Stifflegged - being the last item doesnt help. These felt heavy. Particularly last two reps on each set. Still got full stop at bottom each rep.
Overall this was a tough workout. Nearly 25 sets of deads n dead type movements have my hands beat up. Realize doing each set on the minute is conditioning and weight traning at once. Keeps my workouts around n hour and considering all I do w. 10@3 as the heart that shows continuation w. Little rest going on.
Couple things, good work by the way, can’t really compliment you on any one thing, because ‘‘everthing’’ seems to be getting stronger, thats always good.
Love the story about the kids, my little girl’s been rasied in a gym, and I have lots of footage of her working out when she could hardly walk, cute as fuck, it has to be good habit forming behaviour
On the grip, somthing I’ve been doing for years, sounds stupid, but I got it from Tate, is to get one of those cheap clip boards from the dollar store. I have an old wood one, and when your watching TV or internet. Practice squeezing it with your thumb and baby finger. On deadlifts it’s all about the baby finger, if it holds everything else holds. I was skeptical, but after doing it only a couple weeks I could feel it in my grip, and now I do them all the time. Don’t laugh until you try it
Chaulk is always a good investment as well, I use climber’s chaulk but it’s messy, there’s liquid chaulk, and at out of town gyms, I used to carry kids sidewlk chaulk ( a stick) in my bag, and just rub it on my hands between sets. It dosen’t make any mess, so gyms don’t mind, and it works almost as good as climber chaulk. Anyway good stuff. Later
Feel a little stiff today not too sore not bad at all. Right side of back a little more stiff than the left… I account this to the strain the other day…despite it feeling like its completely gone. Traps minimal soreness…since switching to sets of 8 vs. Amrap im still getting max weights for volume and reduced soreness yay me… hams minimally sore as well. Thank god. At first these were so sore from stifflegged I swear it like someone removed them and stitched em back in.
Hey jed- on your 5/3/1 bench if you want some more volume- simply follow it as laid out but instead of amrap on last set
-on 5s week - make the last set 3 sets of 5
-on 3s week - make the last set 3 sets of 3
-on 1s week - make the last set 3 sets of 1.
Just an idea for volume…you endup hitting the working weight for 15/9/3 reps each week respectively and pry for a longer time frame.
Squatting to abox is still akward. Im looking for the box by feel too much. Just need to do the damn thing .got all sets n reps. Just thinking to much.
After heavier weights the 10x3 lift off feels light and thats always good. Never felt in perfect groove. Sitting back sometimes …olympic squats this is bad. Last rep on several sets were a struggle… I mean just fighting lean outta the hole. But had strebgth to get each one. 9 th set 3rd rep was a grinder… for all previous reasons. I was so pissed. So 10 th set I hit first 2reps fast and hard… and fully pausedast rep 2 seconds… was still easier than the grinder. I feel redeemed !
-63 reps total here.
First time I felt some resistance on rows off the floor. Some of it was fatigue from tha squatting. Still turned it into a 6x6… last two reps on last two sets were tough. Did a dead hang set. Absolutly brutal. First 3 reps were decent form…but 3rd rep was clear thatd be the last good form rep.was set on 6 goin in…soo last 3 were more uprightish w. Some good push from the legs. Blown. Wanted more torcher apparently and stripped down to 135. Instead of bench grip took up deadlift grip which is hands touching legs at grip position… full paused 6 reps at chest .done
Hopefully this loads. My daughter did her first squat today. While warming up I look over and shes standing there mimicking me squatting. She had the adjustable bar from my bench and was standing there squat position bar on neck she paused one perfectly form rep .lol later she came back and this this time I coached her a bit a d she got 3 perfect form full pause reps. She doesnt care to come right back up so she hangs out for bout 5 seconds down there lol…
[quote]barbedwired wrote:
Hopefully this loads. My daughter did her first squat today. While warming up I look over and shes standing there mimicking me squatting. She had the adjustable bar from my bench and was standing there squat position bar on neck she paused one perfectly form rep .lol later she came back and this this time I coached her a bit a d she got 3 perfect form full pause reps. She doesnt care to come right back up so she hangs out for bout 5 seconds down there lol…[/quote]
This picture is awesome man
Hey watch my front squat vid on how I do those box squats, I actually hit it each time you can see that, mabey post a vid yourself if you can. I don’t know why they’re feeling so akward for you, just touch and go, mabey try sitting on it for a couple seconds one workout, just to get the feel of it. the first thing I do when I’m training kids on squats is to push them up on weight until they fail, and have to set the bar down on the safty catches in the rack, just to realize they’re there. mabey if you fully sit a couple times it will acomplish the same thing. The whole point is to be able to handle more weight, and set your self up for where your going to be in a few weeks, atleast thats how I use them. I put a pretty detailed discription, with pics of my different box heights last week in my log. The other thing is to mabey try a little higher or lower, or change every week like I do. Start with a high box, and loads of weight, and lower it an inch or tw each week, until your free squatting a weight you thought you’d never do Thats what works for me, I’d never be squatting what I am without this system. Also if you go to the new thread I started ‘’ Pwnisher Q n A’’ he trains all his lifts this way, slowly reduces ROM, and concours big weights. I don’t know, I’ve never had anyone have trouble with them before, other wise if they’re not working, just try somthing that does.
Imma check dates on both pics. But I believe im similar weight In each. Long hair unshaven n glasses make me look n feel 20 pounds heavier. In my avi im shaven hair n face no glasses…
W. The box. I. Just pay to much attention and I need to just squat like its not there. Its like I go slower or try to squat diff. When its there… imm a stick w. It n see…
Wow picture’s are decieving, I would have swore you were 20lbs lighter in avi, whatever, springs coming, I know I gota tighten up a bit. Not diet, just tighten up a little around the middle later
