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good4gainsIcon...28-08-2017 @ 18:52 
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good with physics, not so with grammar
Member 900, 2536 posts
SQ 300, BP 200, DL 340
840.0 kgs @ 90kgs UnEq
281kg/620lb squat PB from today

"https://www.youtube.com/embed/xEUFTHwZQ3g"
good4gainsIcon...23-09-2017 @ 15:35 
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good with physics, not so with grammar
Member 900, 2536 posts
SQ 300, BP 200, DL 340
840.0 kgs @ 90kgs UnEq
Post Edited: 23.09.2017 @ 15:37 PM by good4gains
260kg squat no knee wraps

"https://www.youtube.com/embed/_iXx9IQTkhM"


180kg bench for 5 reps

"https://www.youtube.com/embed/QuxQmirKItQ"
good4gainsIconNew routine14-04-2018 @ 15:06 
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good with physics, not so with grammar
Member 900, 2536 posts
SQ 300, BP 200, DL 340
840.0 kgs @ 90kgs UnEq
Post Edited: 14.04.2018 @ 16:12 PM by good4gains
I started a new routine cause I was fed up of failing reps , always lifting the same numbers with no structure too my routine and it also lead too me pushing myself balls too the wall every session and that then lead too many injuries.

Iíve put together a little routine where every lift is paused so I build pure strength not relying on any momentum , lowered the weights too work more on form and It feels like itís starting too pay off a little.

Iíve started with 5 sets of 5 paused reps for 3 weeks , deload on the 4th week then start 5 sets of 3 paused reps for another 3 weeks then deload again on the 8th week and then start the routine again but slightly heavier then the time before , I start off the routine with 70% of my paused 1 rep max , I add 10kg a week too my squats and deadlifts and I add 5kg a week to my bench press and standing strict press , my deload are at 60% of my paused 1 rep max 5 sets of 5 paused reps , Iíve also started to do 20 mins light cardio after each session on the treadmill 5 incline at 3.5mph.

Mondayís - bench press + assistance work
Tuesdays - squats + assistance work
Wednesdays - rest
Thursdays - strict press + assistance work
Fridays - deadlifts + assistance work
Saturdays - rest
Sundayís - rest

Video is of my last week on 5 sets of 3 paused reps , more in the tank still trying too work out where I am with it.

Bench 160kg - 5 sets of 3 paused reps
Squats 205kg - 5 sets of 3 paused reps
Strict press 120kg - 5 sets of 3 paused reps
Deadlifts 270kg - 5 sets of 3 paused reps

Weights are down loads but doing it all paused and doing 5 sets has made it so much harder then I thought it would lol

"https://www.youtube.com/embed/2afOj3CIwS4"
good4gainsIcon...21-04-2018 @ 08:04 
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good with physics, not so with grammar
Member 900, 2536 posts
SQ 300, BP 200, DL 340
840.0 kgs @ 90kgs UnEq
Post Edited: 21.04.2018 @ 19:10 PM by good4gains
Second week into my 5 sets of 5 paused reps , up another 10kg on squats and deadlifts and up another 5kg on bench press and strict press next week

Video of 150kg bench , 185kg squat , 110kg strict press and 240kg deadlift 5 sets of 5 paused reps

"https://www.youtube.com/embed/r2YRA-x5cxk"
BillwestIcon...21-04-2018 @ 09:25 
Member 541, 3809 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Very impressive mate. All looked rock solid!
good4gainsIcon5 sets of 5 paused reps27-04-2018 @ 23:56 
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good with physics, not so with grammar
Member 900, 2536 posts
SQ 300, BP 200, DL 340
840.0 kgs @ 90kgs UnEq
Last week of my 5 sets of 5 paused reps
Bench 155kg
Squats 195kg
Strict press 115kg
Deadlifts 250kg

Deload now 5x5 paused with 50% then start back on 5 sets of 3 paused reps with the weight I finished with on 5x5 and add 10kg a week to my squats and deadlifts and 5kg a week to my bench press and strict press

"https://www.youtube.com/embed/AmKNO3SaX-o"
good4gainsIcon...27-04-2018 @ 23:57 
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good with physics, not so with grammar
Member 900, 2536 posts
SQ 300, BP 200, DL 340
840.0 kgs @ 90kgs UnEq
Billwest said:Very impressive mate. All looked rock solid!


Thanks bill, getting there slowly but surly
Martin1956Icon...28-04-2018 @ 13:43 
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used to be Scotlands Best Bencher
Member 75, 6807 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
Hiya Scott, you're still here too then? Grin
good4gainsIcon...28-04-2018 @ 16:07 
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good with physics, not so with grammar
Member 900, 2536 posts
SQ 300, BP 200, DL 340
840.0 kgs @ 90kgs UnEq
Martin1956 said:Hiya Scott, you're still here too then? Grin


Alright Martin how are you? Iíve only just started posting on here again , itís a lot quieter then it used to be when I first signed up.
good4gainsIconFirst week of 5 sets of 3 paused reps12-05-2018 @ 09:29 
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good with physics, not so with grammar
Member 900, 2536 posts
SQ 300, BP 200, DL 340
840.0 kgs @ 90kgs UnEq
First week after deload of 5 sets of 3 paused reps , starting with the weight I finished on my 5 sets of 5 paused reps , adding 10kg a week too my squats and deadlifts and adding 5kg a week to my bench press and strict press.

Bench press 155kg
Squats 195kg
Strict press 115kg
deadlifts 250kg

https://www.youtube.com/embed/itMfqemEGw4
good4gainsIcon5 sets of 3 paused reps25-05-2018 @ 23:15 
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good with physics, not so with grammar
Member 900, 2536 posts
SQ 300, BP 200, DL 340
840.0 kgs @ 90kgs UnEq
Post Edited: 25.05.2018 @ 23:16 PM by good4gains
Last week of my 5 sets of 3 paused reps routine , meant to be deload next week but Iím taking the 9 days off cause Iím going on holiday , well needed rest.

Anyways here my video from the last weeks lifting

170kg bench press
220kg squat
130kg strict press
280kg deadlift

"https://www.youtube.com/embed/QEBmDPV9yig"
good4gainsIconLast week of 5 sets of 5 paused reps23-06-2018 @ 21:39 
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good with physics, not so with grammar
Member 900, 2536 posts
SQ 300, BP 200, DL 340
840.0 kgs @ 90kgs UnEq
Post Edited: 23.06.2018 @ 21:39 PM by good4gains
This weeks 5 sets of 5 paused Reps on bench, squat, strict press and deadlifts , deload next week then the week after I'll start with the same weights as this week but on 5 sets of 3 paused reps , I'll then add 10kg a week to my squats and deadlifts and I'll add 5kg a week too my bench press and strict press.

Video is 5 sets of 5 paused reps with
160kg bench press
200kg squat
120kg strict press
260kg deadlift

"https://www.youtube.com/embed/XAoJpPOzKac"
good4gainsIcon...21-07-2018 @ 23:15 
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good with physics, not so with grammar
Member 900, 2536 posts
SQ 300, BP 200, DL 340
840.0 kgs @ 90kgs UnEq
270kg for 3 rep on squats
200kg for 3 reps on bench
300kg for 3 reps on deadlifts

"https://www.youtube.com/embed/s7QpVq1S5E8"
good4gainsIcon...10-08-2018 @ 21:34 
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good with physics, not so with grammar
Member 900, 2536 posts
SQ 300, BP 200, DL 340
840.0 kgs @ 90kgs UnEq
Managed too smash PBs on every loft this week

300kg squat
220kg bench W/sling
340kg deadlift

Video of all 3 lifts

"https://www.youtube.com/embed/KN9TXBD43wU"

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