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!

John Phung

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Ever since I started taking strength training seriously, I was bitten by the Iron Bug. Then it burrowed under my skin and laid eggs in my heart. Now those eggs are hatching and I... the feeling is indescribable.

Quick Stats
Height: 5'4" on non-squat days
Weight: 200 lb 210 lb ~220 lb (FOREVER BULK BRAH)


  • Texas Method: March 4, 2011 - April 28, 2013
  • Smolov Jr for Bench Press: June 4 - 22, 2012
  • Starting Strength: Nov 29, 2010 - March 4, 2011