Saturday, June 26, 2010

Training Phase 2 / Week 4 - Squats and Deadlifts


Bodyweight - 237

Warm up - lunges, foam rolling

Calf Press - 450 x 12

Squats (no belt, no wraps) - bar x 10, 135 x 10, 225 x 5, 315 x 3, 405 x 2, 455 x 1, 500 x 3 easy

Pause Squats - 405 x 3

Deadlifts - 225 x 3, 315 x 3, 405 x 1, 500 x 1, 550 x 1, 500 x 3,3

Notes - Went into the gym feeling like ass but had a really good session.  Best one in a while.  Smoked 500x3, coulda easily done 6-8 but had a triple in mind.  Smoked the 550 dead and the back off triples.  Funny how sometimes you walk in and expect a good or bad session and end up with the opposite of what you thought.  Felt great afterwards.  Not too beat.


  1. Paul I notice you squated without a belt. When are people suppose to use one? Do people use them because their backs hurt? Or just for more support?

    I'm not to the point where i'm lifting massive weights yet so I dont fully understand the reason why some people use them.

  2. I never wear a belt or wraps. I just forget to add that into my log each time.

    I stopped wearing a belt a long long time ago after constant low back strains. I was lucky enough to talk to Ken Leistner about it and he told me to ditch the belt and start over and learn how to properly stabilize my abs and low back during squats and deads without one. I haven't had a low back injury since.

    Wearing a belt is an individual thing. When you wear one, or if you wear one is really about your own comfort level. I didn't like being without it at first but now a belt feels strange. I'm sure a guy who is used to training with a belt would tell you without one it would feel strange as well. Especially on top singles.

    Generally guys wear a belt to create internal pressure to stabilize the trunk. They push out against the belt to do this. This helps with lifting big weights. If you lift without one you have to suck in more than push out because there is nothing to push out against.

    I don't think there is any weight you're going to get to where you feel like "ok I need a belt". Again, it's an individual thing. Some guys wear em from day 1 and some guys wait, or don't wear em at all. Do what you feel most comfortable with.

  3. what about using straps when deadlift. I'm sure you dont recommend, but I read somewhere that the assímetric hold makes inbalance in the back muscles. (hope You understand what I mean)

  4. Yeah but I think it's a bit overstated. If you're hitting your rows and chins and pulldowns, etc you're going to have balance back there.

    Some guys wear straps when they pull and don't have grip problems. Obviously if you plan on competing you need to know if grip is a problem so taking singles without straps at some point will be needed. I personally don't recommend using straps because you need to develop your grip. However if you don't give a rip about grip strength then use em.