•FEMALE LOG/ANAVAR•

[Devika]

@Devika have you tried bands/chains for breaking through your squat plateau

no, I havent.
That's a really good suggestion. Except my gym doesn't have chains. I could get some bands but gotta do more research about it as I have no idea how to place them.
Knowing me, one of them will come out flying and whack me on the face.
Chains sound awesome though. Like some medieval squatting torture technique.

 

[Devika]

D...before I put my 0.02 in - are you low bar squatting or high bar?

I have some input on 'le sqwat technique', but I haven't seen your preferred form yet. Perhaps coming at it from my trial and error and personal mini psychological studies on squats, I can give you some tips.

You're so cute. Le squat technique lol
I low bar squat. High bar feels like it's gonna crush me and doesn't feel too comfortable.
I'm all ears

 

[JLino]

here is two ways, with the second technique being the easiest to set up. hope this helps...

 

[Devika]

Great advice. Also, the dreaded SMITH can help....

What's a smith machine? Lol

I hate those things so much

 

[Wunderpus]

What's a smith machine? Lol

I hate those things so much

Haters gonna hate.... But, they do have their place...

 

[jaymaximus]

Haters gonna hate.... But, they do have their place...

Exactly. Gotta hang your hoodie / coat somewhere.

 

[Devika]

I use it all the time, lol! It's a great tool and keeps you completely linear.... I use it for behind the back shrugs, some random tricep lifts, etc... It's not a staple for me, but I like it a lot.

 

[Wunderpus]

I do these, w/o the bands

 

[Wunderpus]

Keep up your Smith machine hate, keeps it open for pussies like me

 

[Devika]

here is two ways, with the second technique being the easiest to set up. hope this helps...

Thank you so much for this! I really appreciate it. The second one is a lot easier.

 

[Devika]

I do these, w/o the bands

At the risk of losing all chesticles credibility, doesn't the bar have to touch your chest?

I actually should do those with the decline bench bc we don't have one at our gym.

I have to admit, ive done some military presses with the smith

 

[Wunderpus]

At the risk of losing all chesticles credibility, doesn't the bar have to touch your chest?

I actually should do those with the decline bench bc we don't have one at our gym.

I have to admit, ive done some military presses with the smith

When I bench, 90% of the time I bring the bar 2 inches above my chest, I like the constant tension. However, when I do pause reps, I stop them for X amount of time on my chest, then drive up. It's hard on your shoulders do bring it down that far everytime, and IMO, it doesn't do anything for you pecs.

Oh, and I decline bench maybe 2x a year LOL... I just don't ever seem to get anything form it in my chest, maybe my tris a bit.

 

[Devika]

+1 on the pause squats...those have helped me tremendously with explosiveness. Probably the most influential squat variant in regards to my vertical jump development, maybe even more so then jump squats. Jump squats help with my rebounding jump off the bounce, but 1sec pause at the bottom then exploding up has helped develop my drop step jump off both feet. very solid variant

Oh man, pause squats are absolutely awful, but incredibly good.
They def make me swear like a sailor.

 

[Crystal234]

I love that guy. He is hilarious!

 

[Devika]

I love that guy. He is hilarious!

I know! Have you seen the crossfit one? Prob my favorite. He's so damn funny.
Hates on juicers but hilarious nonetheless.

 

[Crystal234]

I know! Have you seen the crossfit one? Prob my favorite. He's so damn funny.
Hates on juicers but hilarious nonetheless.

No, but going to look it up now! His "How To Be A Powerlifter" video is freakin' hilarious, too. It so applies to many bodybuilders also, haha.

 

[Devika]

Squat pleateau for me there are 6 ways to break through.
In this order
-Vary rep ranges and sets
Have a heavy day (8x3) a light day (4x10) and a moderate day (5x5)
-Reverseband squat
-pause squats
-Chains
-Box squats
-Front squats


Make sure the form you have is for your goals. If you are looking to have better quads then high bar is best but if you are looking to push more weight then low bar is usually better. Videotape your squats from the side and we can help if there is a form issue. Videotap your squats from the back if you love the meso boys though

LOL!

I usually do low bar. Especially now that the weight is heavy, it feels a lot more comfortable.

Thank you so much for those suggestion.
I'm def gonna start adding pause squats (as much as I hate them) and learn how to use the bands.
I'll keep the chains for bed use only lol
One thing I've been wanting to start including in my trainings are front squats. I honestly never do them

 

[Devika]

No, but going to look it up now! His "How To Be A Powerlifter" video is freakin' hilarious, too. It so applies to many bodybuilders also, haha.

I actually just watched the powerlifting one yesterday and I thought of happy, Rordgerthat and Jay lol

The how to deadlift one is pretty funny too.

 

[Crystal234]

Just watched his CF video. " The kipping pullup - Crossfit has revolutionized fitness by teaching the correct way to do an incorrect pullup." LOL!! So fucking funny.

 

[Devika]

At the risk of losing all chesticles credibility, doesn't the bar have to touch your chest?

I actually should do those with the decline bench bc we don't have one at our gym.

I have to admit, ive done some military presses with the smith

@RodgerThat