Tag Archive: pause deadlifts


10 Sept 2016

Saturday morning strongman workout. Did a teamup, and traded sets back and forth.

warmup: low back stretches between early DL sets

Deadlifts (long rests, SABOs, no belt)

135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
385 x 3
385 x 3
385 x 3
385 x 3
385 x 7 @RPE8.5

Paused Deadlifts – pause below knee (60 sec rests)

275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1

notes: low weight, short rests, those 60 seconds were spent cheering the other guy on. just taking a small vacation from block pulls. the original plan was only 30 seconds rest, but I figured I needed 60 seconds for the other guy to do his thing. I probably should have upped the weight to compensate. So I did another wave of these right after.

Paused Deadlifts – pause above knee (60 sec rests)

275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1

notes: honestly, the 60 sec rests made these too easy. so I decided to pump up the volume in the rest of the workout.

SSB Good Mornings (short rests, traded sets back and forth)

160 x 10
160 x 10
160 x 10
160 x 10
160 x 10

Leg Press (short rests, traded sets back and forth, kept constant tension with no lockout)

9 plates x 20
9p x 20
9p x 20
9p x 20
9p x 20

Leg Extensions (short rests, traded sets back and forth, focused on the squeeze at the top)

120 x 15
120 x 15
120 x 15
120 x 15
120 x 15

notes: my friend’s legs felt wobbly at the end! I felt ok actually. We will see if I am feeling it tomorrow.

Then after that I came home, promptly lost my phone, and spent the early afternoon retracing my steps around the city looking for it. Kind of a wasted Saturday afternoon

Jan 26, 2016

wanted to get in deadlifts AND do some conditioning. I figure peak hard on squats this weekend, and not go crazy on DLs. Therefore… EMOM! Hooray! (not)

warmup: none

Deadlift Warmup

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1

Working Sets Deadlift: EMOM, belt, shoes

330 x 1, 1, 1, 1, 1, 1, 1, 1, 1

notes: that make sense? Every minute exactly on the minute, I did a single rep. Did that 9 times in a row, kept my belt on. Sweating by the end ! I had not done EMOM before, so this was a fun experiment.

Pause Deadlifts: EMOM, pause before I reach my knees, bely, shoes

330 x 1, 1, 1, 1, 1, 1

notes: Once I got used to 330, I changed them to pause DLs, short pause right between the floor and my knees. Did that 6 more times. I was worried these would be too taxing, but they actually felt really good.

Low Bar Squats (60 sec rests, no belt, no sleeves, no shoes)

215 x 1
215 x 1
215 x 1

notes: did these as a cooldown, so no gear.

Dec 30, 2015

One of those days where nothing was clicking. All my meal timings were off, my sleep is off, I had to stay late at work and got caught for over an hour in rush hour gridlock. Had to pull another late-nighter at the gym.

Wanted to try out some new moves. As soon as I tried the warmup sets, I realized these would be the working sets lol. To be fair, I think you shouldn’t rush the weight on these.

warmup: nada

Box Deadlifts (SABOs, long rests)

I wanted to try these. Basically a SLDL, but you mash your calves against some low shelf (I used a weighted-down bench, like Chad does in the video). The idea is to keep your shins vertical. So its a restricted SLDL of sorts, very strict.

bar x 5
135 x 6
225 x 6
225 x 6
275 x 1 ***
275 x 6
315 x 3

notes: even though I wanted to go light and be conservative, they were feeling good so I went up to 3 plates. I don’t know if I have gone 3 plates on SLDL before. It was ok, but with 3 plates, it started deflecting off my bench and dumbbell setup, so I only did 3. Big low back pump from these. I can see these getting tiring quick.

On my first 275 set, the unthinkable happened… during the first rep, I sharted!@!@@@@!!!!! Just a little bit, I stuck my butt out, descended, and… mini poop. I ran off to the bathroom and had a wardrobe change. Something I ate did NOT agree with me. First time I pooped in my pants during a deadlift, hooray!! I still finished my workout though, LOL. Where is my medal of bravery? Usually when you shart, it is considered acceptable if you throw in the towel and go home, right?? Instead I PR’ed on SLDLs. LMAOOOOOOOOOOO

Pause Deadlifts (SABOs, belt, 3 pauses on way up and way down)

135 x 6
135 x 6
225 x 6

notes: never did a pause DL before. So I went light, and tried out a triple pause on the way up and the way down. It got challenging fast! I paused right when I got off the floor, once at knee level, and once above knees. For light DLs, they also got taxing on my low back quickly.

Reverse Hyperextensions (short rests)

8, 8, 3, 8

notes: on the third set I had gas and got nervous so I stopped and ran off to the washroom, lol. Last thing I need is to shart again with my butt hanging out over a shelf as I kick my legs up!

So yeah, NOTHING today was working, lol. Let’s forget this day ever happened, K?