Adarq.org

^That is interesting.
I do my share of paused reps though, and i do mix them with no-pause, just not in the same set. One of the two week days of squatting is 3x5 ATG paused, followed by 20RM not paused. Also all my warm-up sets are always paused.
As for LTMP, it is not the mobility that i am after, but a safe / effective / performance-oriented way to utilize high frequency. Mobility is an added benefit. Take a look in adarqui's blog posts about them if you haven't, interesting stuff said there:
www.adarq.org/performance-training-blog/length-tension-motor-pool-sessions-(ltmp-sessions)/
www.adarq.org/performance-training-blog/length-tension-motor-pool-singles-sessions-(ltmp-singles)/

yeah i dont like doing all paused reps cause you want the warmup to groove the actual lift and paused only is too different. So i get the benefit of the paused rep (depth/stretch) followed by grooving the normal squat. It also doesn't fatigue too much so warms up nicely without excess fatigue. I go straight from 100kg p135 to 132.5kg for reps without any intermediate sets.. thanks to the paused/unpaused alternating scheme. Re LTMP, cool will check it out.

26 November 2015

1½ hours full court bball.
Same old story : Endurance/fit keeps getting better, legs feel stiff/tight/unrecovered/not bouncy.
Legs did feel a bit better this time though. Maybe it does relate to the increased buffer in yesterday's MSEM squats. Or maybe it is that i stretched a couple of days ago after idk, 2 months? 

28 November 2015

Bodyweight@session : ~88kg
Soreness : none
Injuries/aches : none

HANG POWER SNATCH:
5@20kg
5@30kg
3@40kg
3@45kg
2@50kg
-Skipped top set. Mini reset, form work, researching optimal grip. Went nice.

ATG PAUSED SQUAT:
5@85kg
5@85kg
5@85kg ( +1 rep )
MEBM SQUAT ( no pause ) : 20@70kg ( +2 reps ) , 20RM  , 70kg reps 
-5x85kg is also paused ATG PR tie , 3x5@85 is 

SEATED NEUTRAL GRIP DB OHP:
10@18kg each hand ( -2 kg per hand )
10@18kg each hand ( -2 kg per hand )
10@18kg each hand ( -2 kg per hand )
9@18kg each hand ( -2 kg per hand )
-Reset for better depth as planned. Definitely worth it.

SEATED REAR DELT FLY MACHINE:
12@80lbs
12@80lbs
10@95lbs ( -15 lbs ) , ( -2 reps ) , 
-Very strong.

DEAD HANG NEUTRAL GRIP PULLUPS:
9@BW ( -1 rep )
7@BW ( -1 rep )
7@BW ( +1 rep )
NEUTRAL GRIP LAT PULLDOWN: 15@150lbs
-Small decrease here, i can live with that since previous time was 1 & 3 sets lifetime PRs and i was ~1kg heavier today too.

SEATED PAUSED CALF RAISE:
15@60kg
15@60kg ( +1 rep )
14@60kg ( +1 rep )
-Strong.

The benefits for which I prefer the seated are:
-no low back stress at all.
-movement is 100% shoulder driven, in the standing variation you never know if you push-pressed a little when reps get too hard.

I also prefer the seated variation because I also tend to lean to the side too much as the reps get harder when I'm doing them standing. I also line them more than barbell overhead presses as it feels better on my shoulders... probably because you can move your arms in a more natural plane. The most I ever did was 34kg for 6 reps... thought that was pretty strong but then I saw this dude repping out 45kg dumbells pretty easily the other day and I was like wtf?!

1 December 2015

Bodyweight@session : ~87,5kg
Soreness : none
Injuries/aches : none

HANG POWER CLEAN:
Short on time again, yet another o-lift skipping, fuck!

RDL:
8@100kg ( +5 kg )
8@100kg ( +5 kg )
7@100kg ( +5 kg ) , ( -1 rep )
-Woot, 2 plates, very nice. Was actually easy, first set i could have challenged my 100kg reps PR ( 12 ). Grip gave out at last set reps though.

BENCH PRESS:
5@70kg
5@70kg ( +1 rep )
5@70kg ( +1 rep )
17@55kg ( +2 reps ) ,  high-rep lifetime
-3x5@70 is also some kind of  , i have done 6@70 for one set but i am stronger now, felt like i could do 7 or 8 at first set. Barely made 5th rep at last set though.

DEAD HANG PULLUPS:
10@BW , ties 
8@BW ( +1 rep )
6@BW
LAT PULLDOWN : 16@150lbs ( +1 rep )
-Total reps lifetime

PAUSED STANDING CALF RAISE ( 1:1:5 ):
8@BW+95kg ( +5 kg )
8@BW+95kg ( +5 kg )
7@BW+95kg ( +5 kg )  ,  ( -1 rep )
-Reached  machine's stack. Will get my 3x8 next week. Must think if i want to add reps or sets after that since i can't add more weight.

Still getting progress, WTF, this is going really well.

My grip gives at around 100 kg too, in the RDLs. It's weird that I can grip a ~185kg bar enough to make 1 deadlift... I guess it's an endurance thing in my case.

Of course it is endurance. I just don't get straps yet because i like the fact that grip gets trained too. I have done 12@100kg / 9@110kg in the past so i know i can get there without straps. What i do use is napkins, they do lessen slipping inside the grip during the reps, which brings the bar to more disadvantageous position to hold.

Great bench press progression, by the way. I did 70x6 as a PR, you did 3 sets of 5 with 70 and then had 17 reps with 55 kg... definitely I would say MUCH stronger than me. I did 70x6 and then my first set of 45x10 felt really hard to do lol.

Bench was stuck for ever, i mean for EVER, but it got unstuck this year. I did reset myself, corrected form and went way down on weights ( like 45kg work sets ) in the beginning. Sure helped. Also I am hitting 'pushes' more this year, day 1  BP , day 2  incline DB press, day 3 OHP , plus push press and tris work. Also this 3x5++15 rep scheme feelss better than something like 3x8. Still horribly weak. Long way ahead.

---

2 December 2015

Bodyweight@session : ?
Soreness : none
Injuries/aches : none

Couldn't make it to the gym.
Felt too tired to push legs too. So just tried to compensate the beach work @home.

PUSH PRESS:

SQUAT ( MSEM ):

INCLINE (45') DB PRESS:

UPRIGHT ROW:
4x15@20kg
-Instead of 4x10@35kg

DB CURL:
4x15 each hand@10kg
Instead of bb curl 10@30kg

TRICEPS PUSH DOWN:
TRICEPS DB KICK-BACK:
4x15 each hand@10kg
-Instead of 4x10@150lbs pushdown.

Surprisingly challenging although weights were down by ~40% , upping the reps from 10 to 15 equalized things.

grip training is fine but why would you let it limit what you're doing for your legs? get straps.

Agree with this... use straps and/or wrist wraps for almost anything where you have to hold heavy weight... unless your training to be a raw powerlifter why limit yourself...  even when the weight is light.  Even for light load straight leg deadlifts where we use between 135-275lbs depending on person straps allow the lift to be soooo much smoother and target hamstrings better, grip is one more thing to think about!