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pause squats

IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
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Apparently I'm not going heavy enough on these.

As known, love.
Heave enough? Shit, 185 feels like a ton doing these lol! These work great but make me feel like such a pansy right now!
 
woodswise

woodswise

TID Board Of Directors
Apr 29, 2012
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Here's what I did for pause squats this week:

Pause Squats (count to 2 at bottom)
365 x 3 sets x 8 reps, 1 minute rest between sets
365 x 5 sets x 3 reps for speed

And the count to 2 definitely got shorter as the workout progressed!
 
Seeker

Seeker

Member
Dec 30, 2011
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5 second pause squats are absolutely brutal. Holding your breath in the hole during those 5 seconds with a loaded bar isn't fun either.
 
MARTY313

MARTY313

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Dec 21, 2012
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I would make the reps between 3 -5 reps and the pause the same. The count shouldn't be fast. It should be a slow count 1one thousand, 2two thousand, 3three thousand.

anything over 5 reps is cardio. Lol. All I know is when we do these I get a massive vein popping from my forehead.
 
Go Away

Go Away

MuscleHead
Dec 28, 2011
4,935
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I was watching Chris Duffin explain his version of paused squats:
no belt, random numbers used in his five count so he doesn't anticipate the end of the set and he keeps tight the whole time, meaning he never rests on his legs with his belly, never lets his upper back round over... he uses whatever weight that will allow him to stay super tight in the hole.
Will be trying these out today - wish me luck.
 
BrotherIron

BrotherIron

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Mar 6, 2011
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I never use a belt or sleeves on my pause squats. Just the bar on my back.
 
Go Away

Go Away

MuscleHead
Dec 28, 2011
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They sucked. It is confirmed. Got up to 275 for a triple with a 5 second pause (fuxk!) and couldn't keep anything tight.
 
ChrisLindsay9

ChrisLindsay9

MuscleHead
Jun 17, 2013
2,773
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My best was 260x3 raw


I'm gonna go for 275x3 after my April meet. The issue will be finding that sweet spot of near-total passing out and maintaining relatively decent squat tightness/technique. lol
 
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FLEXjs

FLEXjs

MuscleHead
Apr 23, 2012
4,421
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When I do pause squats, which for me is almost always, it just means I don't 'bounce' out of the hole. I come to a complete stop, pause for like a second, maybe 2, then up.

This is how I do them:



When I am warming up I might pause for 2-3 seconds, but that's about it.

Do you guys not consider these paused or what?
 
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BrotherIron

BrotherIron

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Mar 6, 2011
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That's one thing you need to improve on old man..... getting that stretch reflex. When you're squatting (performing squats like comp squats) you shouldn't pause in the hole. Down and up... no pause.

We train pause squats to make the lift more difficult by taking the stretch reflex out of the movement.
 
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