Archives For paused squat

Paused Squat PRs, Hook Grip Barbell Rows, Training Schedule Change and Stuff You Should Read

September 8, 2013 — Leave a comment

I started tracking no-belt, paused and paused + no belt squat PRs, so my PR record table had gotten a little longer and has a lot more empty boxes.

PR's This Past Week

Beltless Paused Low Bar Squat: 460 lb x 1 (1RM)

I wanted to see if I could do a paused squat with 460 lb, and I did!

Paused Low Bar Squat: 500 lb x 1 (1RM)

I did this right after the 460 lb paused squat. I think I'll do this again and hold the squat a little longer, for an eye blink or two.

Paused Front Squat: 370 lb x 1 (1RM)

Decided to continue on with the paused PRs

Missed on the first try because I wasn't committed to giving it the real ultimate power coming out of the hole.

Got it the second try though 🙂

Other Stuff

Barbell Row: 230 lb x 8 (Hook Grip)

Tried out some hook grip barbell rows on Tuesday, mainly to punish my thumbs, and get a thicker and lumpier back.

I set the bar on top of a bunch of mats so I didn't have to bend over so much before rowing.

I'd rather save my bending over strength for squatting and deadlifting.

I may try out some other barbell row variations, like the Pendlay row, before deciding on what to stick with.

Training Schedule Change

I'm going to change my training schedule so that everything is pushed back one day. Meaning my "volume" days are now Sundays instead of Mondays, "recovery" days are Tuesdays instead of Wednesdays, and "intensity" days are on Thursdays instead of Friday.

Today is Sunday, so I should start getting warmed up!

Stuff To Read

  1. Add 100 Pounds to Your Squat by Greg Nuckols
    • This is an article about breathing paused squats, which I have been performing during my squat warm up. Good stuff!
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Training Log: Saturday July 27, 2013

July 27, 2013 — Leave a comment

My warm up consisted of vacuuming and mopping.

Breathing Paused High Bar Squat

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3

Paused High Bar Squat

Belted up at 460 lb.

  • 410 lb: 1
  • 460 lb: 1
    • Felt powerful. Let's try a 1RM.

High Bar Squat

  • 505 lb: MISSED
    • Nope.
  • 430 lb: 3

Deadlift

Hook grip up to 460 lb.

Straps with a hook grip starting at 500 lb.

  • 140 lb: 5
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 2
  • 460 lb: 1
  • 500 lb: 1
  • 550 lb: 1
    • SLOW
  • 410 lb: 5
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Training Log: Wednesday April 24, 2013

April 24, 2013 — Leave a comment

Texas method recovery day.

Foam Rolling

L-Sit V-Grip Pull Ups

Hook grip.

  • Body weight (~200 lb): 8

Front Squat

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1 * PR!
    • New 1RM...by 20 lb! Not too bad...but still not double body weight.
  • 255 lb: 3,3,3,3,3
    • +5 lb from last week
    • 5 sets instead of 3
    • Started to pause these squats at the 2nd set
    • Beltless starting on the 3rd set

Overhead Press

  • 45 lb: 10
  • 75 lb: 8
  • 100 lb: 5
  • 140 lb: 3
  • 190 lb: 1
  • 210 lb: 1
  • 240 lb: 2 * PR!
    • 2RM! I think. I feel like I've done this weight for 2 reps before, but I cannot find any record of it through a Google search. Time to fill out an empty box in my personal records table!
  • 200 lb: 5,5

Barbell Curl

I think curls would be more fun to do if I had a mirror.

  • 45 lb: 10
  • 70 lb: 12

Reverse Barbell Curl

  • 45 lb: 10
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Training Log: Wednesday April 17, 2013

April 17, 2013 — Leave a comment

Texas method recovery day.

Foam Rolling

L-Sit V-Grip Pull Ups

  • Body weight (~200 lb): 8

Front Squat

Used straps. I find that if I bring my hands together and place my fists under my chin, it feels comfortable and stable.

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 340 lb: 1 * PR!
  • 350 lb: 1 * PR!
    • +10 lb PR from a couple of minutes ago!
    • Not hard, but not easy. Not bad.
  • 250 lb: 3,3,3

Overhead Press

  • 45 lb: 10
  • 75 lb: 8
  • 100 lb: 5
  • 140 lb: 3
  • 190 lb: 1
  • 230 lb: 1
  • 265 lb: MISSED
    • Nope.
  • 230 lb: 1
    • Missed on the 2nd rep.
    • Going to stop here for OHP. Allow my shoulders and triceps more time for recovery.

Barbell Curl

  • 45 lb: 10
  • 70 lb: 10,10,10,10
  • 45 lb: 10
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Training Log: Wednesday April 10, 2013

April 10, 2013 — Leave a comment

Texas method recovery day.

Foam Rolling

L-Sit V-Grip Pull Ups

  • Body weight (~200 lb): 8

Front Squat

Used straps, but no Fat Gripz this time. Instead, I positioned the neoprene padding part of the straps so that it was in between my shoulders and the bar.

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 320 lb: 1
  • 245 lb: 3,3,3

Overhead Press

  • 45 lb: 10
  • 75 lb: 8
  • 100 lb: 5
  • 140 lb: 3
  • 190 lb: 1
  • 230 lb: 1
  • 260 lb: 1 * PR!
    • New 1 rep max by 5 lb! Missed this weight last week.
    • Held it at the top for a few moments just further own the weight and to feel like a champion. Also, for core stability training.
  • 230 lb: 3
  • 200 lb: 5
  • 140 lb: 10

Barbell Curl

  • 45 lb: 10
  • 85 lb: 10
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