Tag Archives: squat

14 Weeks Out | Bench Press & Paused Squats

Another morning with a bleurgh stomach, but also a really good training session, struggled getting any breakfast in and what I did get in really didn’t want to settle.

Bulking ain’t easy!!

Was thinking that I’d be pretty happy with 4 sets of 4 on the bench, but it felt so good I did 5 (and could have done more).  Elbow felt a little tight and the end though which was uncomfortable with squats.

Paused squats felt like I was going to blow a seal as usual.  Would have liked 5 reps at least on the first set but holding my breath in that bottom position makes everything quite light headed by rep 3 so figured it wasn’t worth pushing it.

I had considered calling it quits after 3 sets of 4, but I still had a bit more in me so finished with a set of 3.

Went home and had a well earned sleep :D

Bench Press (paused)
4 x 95kg 209lbs
4 x 95kg 209lbs
4 x 95kg 209lbs
4 x 95kg 209lbs
4 x 95kg 209lbs

Paused Squat
4 x 150kg 331lbs
4 x 150kg 331lbs
4 x 150kg 331lbs
3 x 150kg 331lbs

Video 15 Weeks Out | Bench Press & Pause Squats

And the awesome workouts keep on coming!

Setting a goal (in this case hitting 4 sets of 6 on the Bench Press) and getting it feels great.  Even better when someone watching tells you it looks easy.  The cherry on top is when it is your weakest lift and you know you’re making great progress finally.

Some of the pauses on the bench were a little quick (although they didn’t feel it) when I watched the video back.  I also have a bad habit of wiggling my feet around between reps, probably because benching on toes isn’t comfortable for multiple reps.  Definitely something that I need to stop doing though, especially as the weight gets heavier.

Sets of 6 with the paused squats would have been nice too, but sets of 5 and a 3 I’m more than happy with.  All of the reps felt good and look pretty quick.

On the third set I had to have a little paused between a few of the reps as my eyes felt like they were rolling into the back of my head again!  Fun :D

Bench Press (paused)
6 x 90kg (198lbs)
6 x 90kg (198lbs)
6 x 90kg (198lbs)
6 x 90kg (198lbs)

Paused Squat
5 x 140kg (309lbs)
5 x 140kg (309lbs)
5 x 140kg (309lbs)
3 x 140kg (309lbs)

15 Weeks Out | Squats & Close Grip Press

The combination of early starts, eating late and consuming breakfast has not been fun lately.  Add in the calories of bulking and it gets even worse.

Waking up with a twisted stomach struggling to digest the previous nights food and trying to cram more in has been leaving me feeling sick and hot which isn’t conducive to heavy training.

I’m actually writing this a bit later than usual (Thursday) and have found a solution so you will want to skip forward to that when you’ve finished here…

Despite all of the above, I had a pretty good workout.  Squats after a week of rest felt pretty heavy warming up but the main sets looked quick and not too troublesome (although the grunting might suggest otherwise).

Squat

5 x 160kg 353lbs
4 x 160kg 353lbs
4 x 160kg 353lbs
3 x 160kg 353lbs
3 x 160kg 353lbs

Close Grip Bench Press (paused)

5 x 77.5kg 171lbs
5 x 77.5kg 171lbs
5 x 77.5kg 171lbs
5 x 77.5kg 171lbs
5 x 77.5kg 171lbs

Video: Deadlifts and Squats

I had 190kg triples in my head for today, but that wasn’t to be.  Not sure if I’ve just lost a bit of strength or maybe I just haven’t recovered from deadlifts on Monday…

We have lovely new iron plates in the gym which is nice.  But they definitely feel heavier than the old rubber coated ones, the 20’s are a little shorter too, so maybe that is my excuses for being weaker this morning?

For some reason I lacked the ability to count this morning as well.  In my head, 2 20kg plates and a 20kg bar was 40kg.  Then when I thought I was pulling 170, it was 140…

I also discovered today that deadlifting with a big buckled belt is considerably more comfortable if you spin the buckle around! No more digging in to my belly :)

The plan was to alternate between heavy squats and light deadlifts and heavy deadlifts and light squats, but I’m still trying to get the weights right so didn’t feel like I hit the right amount of volume today.  Wasn’t helped by me testing low bar squats, which I did without bicep pain for the first time in months!