BW - 210
Paused Front Squats -
BarX10
95X5
135X5, 5
Deadlift -
135X5
185X4
225X3
275X3, 3
RDL - 185X10
Cutting back across the board on weight, reps, and volume before I go on vacation next week. Want to give my body a chance to recover from all the volume I've been throwing at it, and also minimize my chances of getting a lifting injury right before I leave.
Showing posts with label pause front squats. Show all posts
Showing posts with label pause front squats. Show all posts
Tuesday, February 24, 2015
Monday, February 16, 2015
Vacation Prep. Week 5. Deadlift
BW - 209
Paused Front Squats -
BarX10
95X5
135X5
155X4
175X3
185X2
205X1
155X3, 3, 3, 3
super-set with
Deficit Deadlifts -
135X5
185X4
225X3
275X2
315X1
275X3, 3, 3, 3, 3
Deadlift - 275X3, 3, 3, 3, 3, 3
Whole lotta volume. Everything felt pretty good.
Paused Front Squats -
BarX10
95X5
135X5
155X4
175X3
185X2
205X1
155X3, 3, 3, 3
super-set with
Deficit Deadlifts -
135X5
185X4
225X3
275X2
315X1
275X3, 3, 3, 3, 3
Deadlift - 275X3, 3, 3, 3, 3, 3
Whole lotta volume. Everything felt pretty good.
Thursday, February 5, 2015
Vacation Prep. Week 4. Deadlift
BW - 208
Paused Front Squats -
BarX10
95X5
135X5
155X3
185X1
205X1
155X5, 5, 3, 3, 3
super-set with
Deficit Deadlifts (45lb. plate ) -
135X5
185X4
225X3
275X2
315X1
335X1
275X3, 3, 3, 3, 3
Deadlift -
275X3
315X2
335X0
315X1
275X3, 3, 3
Treadmill - 30 minutes; incline walking
Whew. The thought here was to do some work that would benefit the start of my deadlift, to use movements that require less weight, and to use the super-sets to keep moving and help burn some calories. Super-setting paused Fronts and deficit Deads looks a little nuts now that I'm seeing it written down, but it was quite do-able. I did tend to get a little dizzy after the deficit sets, though.
205X1 is technically a Rep PR for all Front Squatting, hahaha.
I guess 315 and 335X1 were both also technically Rep PR's for deficit pulls as well. I'd always done them after regular pulls, and so had only really used 275-295 before. Yay! Lots of PRs!
I wanted to at least touch on regular deadlift to keep locking in my form tweaks, so I decided to work up and down. 335 broke off the floor but stopped below the knees, so I cut it there and worked back down and finished up with some sets at 275.
Probably didn't even need to do the treadmill after all of that, sheesh.
Paused Front Squats -
BarX10
95X5
135X5
155X3
185X1
205X1
155X5, 5, 3, 3, 3
super-set with
Deficit Deadlifts (45lb. plate ) -
135X5
185X4
225X3
275X2
315X1
335X1
275X3, 3, 3, 3, 3
Deadlift -
275X3
315X2
335X0
315X1
275X3, 3, 3
Treadmill - 30 minutes; incline walking
Whew. The thought here was to do some work that would benefit the start of my deadlift, to use movements that require less weight, and to use the super-sets to keep moving and help burn some calories. Super-setting paused Fronts and deficit Deads looks a little nuts now that I'm seeing it written down, but it was quite do-able. I did tend to get a little dizzy after the deficit sets, though.
205X1 is technically a Rep PR for all Front Squatting, hahaha.
I guess 315 and 335X1 were both also technically Rep PR's for deficit pulls as well. I'd always done them after regular pulls, and so had only really used 275-295 before. Yay! Lots of PRs!
I wanted to at least touch on regular deadlift to keep locking in my form tweaks, so I decided to work up and down. 335 broke off the floor but stopped below the knees, so I cut it there and worked back down and finished up with some sets at 275.
Probably didn't even need to do the treadmill after all of that, sheesh.
Friday, January 9, 2015
Reps and Volume. Week 16. Deadlift
BW - 214
Deadlift -
135X5
185X4
225X3
275X3
315X2
345X4, 1
315X3
RDL - 185X15, 15, 12
Paused Front Squats - 135X5, 5, 5, 5, 5
Chest Supported Rows - 90X20, 15, 12, 11
I was on the fence about even doing Deadlifts today. I gave it a shot and they felt strong all the way through the set of 345X4. Then the next set of 345 had no umph at all. Instead of trying to force the issue I dropped down for a quick set with 315.
Later in the session I went back to the platform and examined my set-up in a side mirror. I hadn't realized this, but I was set up with my shoulders WAY behind the bar. This is something to look at. I haven't filmed myself from the side in a long time, so I'll start doing that. Got to get my shoulders over the bar.
RDL's felt strong. I forgot my straps today and just went with a mixed-grip.
Paused Fronts and T-Bars both felt strong.
Deadlift -
135X5
185X4
225X3
275X3
315X2
345X4, 1
315X3
RDL - 185X15, 15, 12
Paused Front Squats - 135X5, 5, 5, 5, 5
Chest Supported Rows - 90X20, 15, 12, 11
I was on the fence about even doing Deadlifts today. I gave it a shot and they felt strong all the way through the set of 345X4. Then the next set of 345 had no umph at all. Instead of trying to force the issue I dropped down for a quick set with 315.
Later in the session I went back to the platform and examined my set-up in a side mirror. I hadn't realized this, but I was set up with my shoulders WAY behind the bar. This is something to look at. I haven't filmed myself from the side in a long time, so I'll start doing that. Got to get my shoulders over the bar.
RDL's felt strong. I forgot my straps today and just went with a mixed-grip.
Paused Fronts and T-Bars both felt strong.
Saturday, January 3, 2015
Reps and Volume. Week 15. Deadlift
BW - 214
Deadlift -
135X5
185X4
225X3
275X2
315X1
365X1*
345X3, 2, 2, 2
RDL - 185X15, 12, 12
Paused Front Squats -
BarX5
95X5
135X5, 5, 5
Single-Leg Curls -
X12, 10 (straight-weight)
X15 (dropped weight)
Haven't done deadlifts in a while and things were a little out of whack. *I did double-overhand all the way up to 365, but that top weight started to come out of my fingers right before lock-out.
I was going to try using straps for my work sets, but I couldn't get in position starting at the bottom. I didn't realize so much of my set-up started while standing upright, getting tight and then pulling myself down to the bar.
Worksets felt weaker than I'd hoped after the time off. I missed at the bottom on both an attempted 4th rep on the first set, and an attempted single at the end. My weakness continues to be from the floor.
RDLs felt good though.
Thinking about strength off the floor, I decided to try out paused front squats here instead of the planned T-Bar rows. Might play with this again next week.
Deadlift -
135X5
185X4
225X3
275X2
315X1
365X1*
345X3, 2, 2, 2
RDL - 185X15, 12, 12
Paused Front Squats -
BarX5
95X5
135X5, 5, 5
Single-Leg Curls -
X12, 10 (straight-weight)
X15 (dropped weight)
Haven't done deadlifts in a while and things were a little out of whack. *I did double-overhand all the way up to 365, but that top weight started to come out of my fingers right before lock-out.
I was going to try using straps for my work sets, but I couldn't get in position starting at the bottom. I didn't realize so much of my set-up started while standing upright, getting tight and then pulling myself down to the bar.
Worksets felt weaker than I'd hoped after the time off. I missed at the bottom on both an attempted 4th rep on the first set, and an attempted single at the end. My weakness continues to be from the floor.
RDLs felt good though.
Thinking about strength off the floor, I decided to try out paused front squats here instead of the planned T-Bar rows. Might play with this again next week.
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