Канал: Dom Paul

Long pause bench 145kg x 3 (3 second holds)

Long pause bench 145kg x 3 (3 second holds)

Last squat warm up 120kg short pause nothing exciting

Last squat warm up 120kg short pause nothing exciting

High bar beltless pause squats 142.5kg x 6

High bar beltless pause squats 142.5kg x 6

140kg Deadlift warm up. Positioning is a bit off but the speed is wicked effortless

140kg Deadlift warm up. Positioning is a bit off but the speed is wicked effortless

220kg Deadlift last warm up. Heaviest warm up since we started doesn’t feel heavier than previous

220kg Deadlift last warm up. Heaviest warm up since we started doesn’t feel heavier than previous

Pause Deadlifts backdown 180kg x 5. First rep messed up but the rest were clean

Pause Deadlifts backdown 180kg x 5. First rep messed up but the rest were clean

250kg x 3 Deadlifts top set had at least one more rep

250kg x 3 Deadlifts top set had at least one more rep

Squats warm up 5x60kg side view to show form no pauses

Squats warm up 5x60kg side view to show form no pauses

6x140kg top set 2 count pause squats. Rpe 7.5 beltless

6x140kg top set 2 count pause squats. Rpe 7.5 beltless

6x120kg 2 count pause squats backdown Rpe6

6x120kg 2 count pause squats backdown Rpe6

Backdown 3 second pause bench 135kg triple

Backdown 3 second pause bench 135kg triple

142.5kg x 3. 3 second pause bench rpe 8.5

142.5kg x 3. 3 second pause bench rpe 8.5

Underhand lat pull-down 65x9 rep pr rpe 8.5

Underhand lat pull-down 65x9 rep pr rpe 8.5

100kg deadlift warm ups. Only set drop the weight mid shin. Pulled high hips with no reset between

100kg deadlift warm ups. Only set drop the weight mid shin. Pulled high hips with no reset between

242.5kg x 5 deadlifts top set

242.5kg x 5 deadlifts top set

210kg deadlift last warm up. Putting weight down this week didn’t fatigue me at all for the top set

210kg deadlift last warm up. Putting weight down this week didn’t fatigue me at all for the top set

Underhand lat pull-down with pauses in stretch position

Underhand lat pull-down with pauses in stretch position

Cossack squats last set progress

Cossack squats last set progress

Backdown squats 120kg beltless with pauses. Tried to do a lat pull-down setting up like you said

Backdown squats 120kg beltless with pauses. Tried to do a lat pull-down setting up like you said

130kg x 6 top set pause squats beltless

130kg x 6 top set pause squats beltless

Backdown 3 second pause bench 130kg

Backdown 3 second pause bench 130kg

140kg top set 3 second pauses rpe7.5

140kg top set 3 second pauses rpe7.5

210kg deadlift final warm up

210kg deadlift final warm up

242.5kg Deadlift x 4.5 reps

242.5kg Deadlift x 4.5 reps

180kg warm up deadlift

180kg warm up deadlift

Backdown light touch deadlifts. Beltless challenge the core more because I dropped the kg

Backdown light touch deadlifts. Beltless challenge the core more because I dropped the kg

Beltless pause squats 125kg x 6 (second set found my groove better on this one)

Beltless pause squats 125kg x 6 (second set found my groove better on this one)

Beltless Squats with pauses 125kg x 6

Beltless Squats with pauses 125kg x 6

Bench backdown 120kg x 6

Bench backdown 120kg x 6

Bench press top set 140kg x 7. Thought I hit 6 so unintentional progress with better pausing

Bench press top set 140kg x 7. Thought I hit 6 so unintentional progress with better pausing

3 second eccentric Deadlifts. Probably hit the ground too hard but the timing is 3 seconds

3 second eccentric Deadlifts. Probably hit the ground too hard but the timing is 3 seconds

Cossack squats

Cossack squats

210kg Deadlift last warm up

210kg Deadlift last warm up

240kg x 5 Deadlift top set

240kg x 5 Deadlift top set

Side view Squat 100kg warm up

Side view Squat 100kg warm up

High bar pause squats third set 120kg x 6

High bar pause squats third set 120kg x 6

Bench top set 140kg x 6 rpe8

Bench top set 140kg x 6 rpe8

Last warm up 205kg Deadlift. Bit slower than last week. Might need 210kg before a 240 set coming up

Last warm up 205kg Deadlift. Bit slower than last week. Might need 210kg before a 240 set coming up

140kg Deadlift warm up. Eventually try these lighter warm ups hook grip

140kg Deadlift warm up. Eventually try these lighter warm ups hook grip

Cossack squats

Cossack squats

Underhand Lat Pull-down. Form close to perfect just need to work towards the stack

Underhand Lat Pull-down. Form close to perfect just need to work towards the stack

3 second eccentric Deadlifts 180kg x 4 lat getting a pump makes me quit early before 6

3 second eccentric Deadlifts 180kg x 4 lat getting a pump makes me quit early before 6

235kg x 5 Deadlifts top set

235kg x 5 Deadlifts top set

Backdown Front Squats pauses with 100kg x 6

Backdown Front Squats pauses with 100kg x 6

Top set of front squats 110kg x 5

Top set of front squats 110kg x 5

Slow eccentric Deadlifts backdown 180kg x 4 rpe7.5

Slow eccentric Deadlifts backdown 180kg x 4 rpe7.5

225kg x 6 rpe8 Deadlifts top set

225kg x 6 rpe8 Deadlifts top set

Backdown set of bench press 130kg x 6 rpe7.5

Backdown set of bench press 130kg x 6 rpe7.5

Top set of bench press 145kg x 5 rpe 9.5

Top set of bench press 145kg x 5 rpe 9.5

Front squats (second work set) 100kg x 5 pausing rpe8

Front squats (second work set) 100kg x 5 pausing rpe8

180kg last deadlift warm up. Probably need to do 200 before next top set

180kg last deadlift warm up. Probably need to do 200 before next top set

Cossack bodyweight squats. Worked in a pain free rom

Cossack bodyweight squats. Worked in a pain free rom

140kg x 7 Bench with pauses rpe9

140kg x 7 Bench with pauses rpe9

Front Squat no belt 100kg x 5 pausing rpe7.5

Front Squat no belt 100kg x 5 pausing rpe7.5

220kg x 6 deadlifts no belt

220kg x 6 deadlifts no belt

Landmine press half kneeling

Landmine press half kneeling

125kg x 8 Bench backdown set

125kg x 8 Bench backdown set

145kg x 8 Bench

145kg x 8 Bench

180kg deadlift warm up

180kg deadlift warm up

180kg backdown deadlifts controlled eccentrics x 8 rpe7

180kg backdown deadlifts controlled eccentrics x 8 rpe7

210kg x 7 Deadlifts no belt

210kg x 7 Deadlifts no belt

Cossack squat

Cossack squat

Pause squats last set 100kg x 7 extra rep by accident

Pause squats last set 100kg x 7 extra rep by accident

T bar row with pause at the bottom

T bar row with pause at the bottom

Half kneeing rope rotation

Half kneeing rope rotation

125kg x 8 first backdown bench

125kg x 8 first backdown bench

145x7 bench

145x7 bench

Deadlifts 215kg x 8 no belt

Deadlifts 215kg x 8 no belt

100kg x 6 pause squats no belt

100kg x 6 pause squats no belt

180kg Deadlift last warm up

180kg Deadlift last warm up

215kg x 7 Deadlifts beltless

215kg x 7 Deadlifts beltless

T Bar 3 plates x 10 rpe7.5

T Bar 3 plates x 10 rpe7.5

100kg backdown pause Front Squats

100kg backdown pause Front Squats

120kg x 6 Front Squat top set

120kg x 6 Front Squat top set

Bench press 130kg x 8 First backdown set

Bench press 130kg x 8 First backdown set

140kg x 8 Bench Press top set

140kg x 8 Bench Press top set

Last Backdown Front Squat (100kg 3/3 rpe 7)

Last Backdown Front Squat (100kg 3/3 rpe 7)

Front Squat (Backdown 100kg 2/3 rpe 6.5)

Front Squat (Backdown 100kg 2/3 rpe 6.5)

Front squat backdown (100kg 1/3)

Front squat backdown (100kg 1/3)

120kg x 6 top set Front Squat rpe 8.5

120kg x 6 top set Front Squat rpe 8.5

Landmine press

Landmine press

First working set 130kg bench

First working set 130kg bench

130kg bench third set

130kg bench third set

130kg bench second set miscounted one rep

130kg bench second set miscounted one rep

Preacher curl left arm progress (surgery arm)

Preacher curl left arm progress (surgery arm)

190kg deadlifts backdown set

190kg deadlifts backdown set

210kg x 6 deadlifts top set

210kg x 6 deadlifts top set

Underhand lat pull-down form progress

Underhand lat pull-down form progress

112.5kg Front Squat x 5 top set

112.5kg Front Squat x 5 top set

Front squat second backdown set 90kg

Front squat second backdown set 90kg

Front squat first backdown set 90kg

Front squat first backdown set 90kg

180kg warm up

180kg warm up

200kg last warm up side angle

200kg last warm up side angle

210kg Deadlifts got 6 phone fell

210kg Deadlifts got 6 phone fell

130kg bench first backdown set

130kg bench first backdown set

147.5kg pause bench top set

147.5kg pause bench top set

Front Squats backdown set

Front Squats backdown set

110kg Front Squats top set

110kg Front Squats top set

180kg deadlift backdown set rpe5

180kg deadlift backdown set rpe5

200kg Deadlifts rpe7

200kg Deadlifts rpe7

Last backdown 130kg bench

Last backdown 130kg bench

130kg bench backdown rpe7

130kg bench backdown rpe7

140kg bench rpe7.5

140kg bench rpe7.5

Backdown front squat 90kg

Backdown front squat 90kg

105kg front squats

105kg front squats

Last warm up 180kg deadlift

Last warm up 180kg deadlift

85kg front squat backdown set. The hip flexor flare up didn’t affect me doing another set here

85kg front squat backdown set. The hip flexor flare up didn’t affect me doing another set here

T bar row

T bar row

125kg bench backdown set

125kg bench backdown set

145kg bench top set

145kg bench top set

160kg backdown deadlifts

160kg backdown deadlifts

190kg deadlifts

190kg deadlifts

100kg front squat

100kg front squat

Kelso t bar shrug

Kelso t bar shrug

Front squats top set

Front squats top set

130kg top set bench

130kg top set bench

140kg backdown set

140kg backdown set

180kg top set extra rep miss count

180kg top set extra rep miss count

Underhand pull-down tight as hell

Underhand pull-down tight as hell

Front squat backdown

Front squat backdown

120kg backdown

120kg backdown

Alternating dumbbell press

Alternating dumbbell press

Side raises with cuff

Side raises with cuff

T bar row phone only got 2 reps

T bar row phone only got 2 reps

Front squat 90kg top set

Front squat 90kg top set

Alternating dumbbell press

Alternating dumbbell press

Adductor 30 second hold

Adductor 30 second hold

Side bend

Side bend

130kg bench top set

130kg bench top set

Landmine shoulder press

Landmine shoulder press

Preacher curl (left arm previously torn bicep)

Preacher curl (left arm previously torn bicep)

Rope side twist

Rope side twist

Lat pull-down neutral bar (better on bicep)

Lat pull-down neutral bar (better on bicep)

Front foot elevated 10kg kettlebell

Front foot elevated 10kg kettlebell

Second set deadlifts 160

Second set deadlifts 160

First backdown set Front Squats 1 extra rep miscount

First backdown set Front Squats 1 extra rep miscount

Front squat backdown set

Front squat backdown set

Back down set Bench

Back down set Bench

Top set Front squat

Top set Front squat

Back down set bench

Back down set bench

Top set of bench

Top set of bench

First set of deadlifts

First set of deadlifts

Second set of Deadlifts

Second set of Deadlifts