Tag Archive: low pause squats


25 March 2016

It is Good Friday today, and a snowstorm hit my city while I was away (!!!) Serious, DC was sunny and warm, cherry blossoms and shit… and Ottawa is buried in snow and freezing rain. So… stat holiday… miserable weather… the will was strong to not go to the gym today. But I did.

still team #nobeltnosleeves

Low Bar Squats (shoes, 2-3 min rests)

135 x 3
185 x 3
225 x 3
*took a 5 min break to do some warmup: dorsiflexions, TKEs*
295 x 3
295 x 3
295 x 3
295 x 3
295 x 3

High Bar Squats (2-3 min rests)

305 x 3
305 x 3

LowBar Lo-Pause Squats (pause in the hole for a second, 2-3 min rests)

275 x 4
275 x 4
275 x 4

notes: squats feeling heavy as shit today. I was originally planning on taking a hi-pause, but I noticed I was relying a lot on the “bounce” out of the hole on the earlier sets, so I decided to slow it down and enjoy that pause at the bottom. It worked, the lo-paused squats felt heavvvvyyyyy.

post: abs, 15 min LISS

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March 7, 2016

Been a long time!  Soooooo sick.  After being sick for days, I took a day or two to decompress and relax. So… gonna repeat last week.

For this workout, I tried squatting with both nothing on my knees, and I tried wraps for the first time. I wanted to see how it felt on my knees both during, and after.

As always this month, no belt.

Low Bar Squats (2-3 min rests, shoes)

135 x 3
225 x 3
275 x 3 *wraps*
275 x 3 *wraps*
275 x 3
275 x 3
275 x 3
275 x 3

High Bar Squats (2-3 min rest)

285 x 4
285 x 4

Low Bar Paused Squats (pause in the hole, 2-3 min rests)

255 x 6
255 x 6 *wraps*
255 x FAIL *wraps*

notes: last set was my fault, I didn’t wrap them right and they came flying off during the first rep. So I just called it a night and moved to core work.

Hyperextensions (short rests)

15, 15, 15

Feb 29, 2016

no better way to celebrate leap year with squat day! I would like to squat 3 times this week though, so no matter what the occasion… chances are it will be a squat day

no belt this workout, shoes and sleeves worn throughout

Low Bar Squats (2-3 min rests, in between sets I did TKEs)

135 x 5
185 x 3
225 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3

High Bar Squats (2-3 min rests)

285 x 4
285 x 4

Low Bar Lo-pause Squats (brief pause in the hole, 2-3 min rests)

255 x 6
255 x 6
255 x 6

Weighted Plank

25 lb plate for 45 seconds

Hyperextensions

15 reps

After the squats, my low back was pumped and sore, so I kept the core work to a minimum, and wrapped it up and came home.

Feb 26, 2016

Had to work a bit late. Friday night. Beat up. The absolute last place I wanted to be was at the gym doing volume squats. But I made it there for a late-night workout. No belt month continues. #teamnobelt

warmup: light squats mixed with TKEs (135 for sets of 5, and sets of 10 TKEs with a heavy band)

all squats: shoes, sleeves, no belt

Low Bar Squats (2 min rests)

235 x 8
235 x 8
235 x 8
235 x 8
235 x 8

High Bar Squats (2 min rests)

245 x 8
245 x 8
245 x 8

Low Bar Squats w/ Pause above Parallel (2 min rests)

215 x 10
215 x 10
215 x 10

notes: these were rough, above parallel is my sticking point, so this was a good practice for me, even if it felt super awkward to take away all my momentum for a second.

It was getting late and I was real tired, so I came home and ate pop-tarts.

Feb 22, 2016

I hope you like squats.  I got squats for you.

Tonight, the plan was death by squats. Light squats, but lots of them. And no belt.

warmup: dorsiflexions, TKEs

squat shoes and knee sleeves on

warmup squats: bar x 5, 135 x 3

Low Bar Squats (60 sec rests)

215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3

notes: yup, 12 sets of 3, with 60 seconds rest in between. counts as cardio, right??

High Bar Squats (2-3 min rests)

230 x 6
230 x 6
230 x 6

Low Bar Paused Squats (1 sec pause at the bottom, 2-3 min rests in between sets)

200 x 8
200 x 8
200 x 8

Weighted Planks (long rests)

25 lbs x 30 seconds
25 lbs x 30 sec
25 lbs x 30 sec

notes: the rests had to be long because I had to wait for someone to keep the plate on me – I didn’t want to have to awkwardly put it on and then get into position, and then dump it off at the end