Wednesday, July 27, 2011

Training - Squats and Deads

Bodyweight - 252

Warm up - hip and ass machine, calf press, good girl, bad girl machines - 2 sets of each

Pause Squats - 135 x 10, 225 x 5, 315 x 3, 365 x 3, 405 x 3, 455 x 1

Of course squats are taking a back seat right now.  On to dead stuff...

Block Pulls below the knee - 225 x 3, 315 x 3, 405 x 3, 500 x 2, 585 x 1, 635 x 3

Speed Pulls - 335 x 3,3

Low Back Machine - stack x 10

Decline Sit Ups - 2 x 25
Good Girl Machine - 1 x 12
Leg Curls - 3x10

Notes - Didn't have a ton of energy but I never seemed to hit a wall either.  If that makes any sense.  Just an 80%er.  Got the work in.  Although I will say the 635 x 3 on the block deads was fucking tough.  I am not sure how I'm going to beat that next week, but I will try.


  1. On your new DL program what is your thought on the speed pulls? I know your usually against speed work.

  2. I am ok with it but I don't think of it like "speed work to get faster" I just think of it as still keeping the main movement in the mix to make sure that groove is still there. I'm still pulling as heavy as I can from the blocks.

  3. Hi paul, dave tate touched briefly on the use of isometrics in improving the major lifts. What is your view on them and how do they work out for you? For deadlift, i was thinking of setting the safety pins at slightly above mid-shins (my sticking point) and just lift the loaded bar against the pins. Will it improve my lift off?

  4. I haven't used them a lot, certainly not enough to give a valid opinion on them. I remember back in the day some guys using settings in the rack with two safety bars to do isometric work the way you are describing. I always wanted to try it but could never find a rack that was setup in a way it would work at the time (esp for squats and bench).

    If you try it with the dead let me know your results.