•FEMALE LOG/ANAVAR•

[Devika]

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.

I worked out w my ex today and after watching me touch my chest w the bar he asked me if that was the correct way to do it bc he never did.
Anything chest related is way out of my expertise.

 

[RodgerThat]

@RodgerThat

Yes love? Lol. I'm assuming you want to know if the bar should touch your chest and that is a yes but don't get silly and start using that evil matching wunderpus is trying to make you use! Better to do chest dips then decline bench for sure though as it's an all around better movement and you stay off the smith machine.

Bar should always touch your chest and he's gotta stay an ex if he doesn't know that! Plus what happened to or future family can't be fooling around with him

 

[Wunderpus]

Yes love? Lol. I'm assuming you want to know if the bar should touch your chest and that is a yes but don't get silly and start using that evil matching wunderpus is trying to make you use! Better to do chest dips then decline bench for sure though as it's an all around better movement and you stay off the smith machine.

Bar should always touch your chest and he's gotta stay an ex if he doesn't know that! Plus what happened to or future family can't be fooling around with him

BBer vs. PLer, the never-ending battles!

I'm just a fan of lifting to grow, not to get a weight from point a to point b. I am not sure if for a PL meet the bar needs to touch your chest, if yes, then that explain why you would do that. For BB'ing purposes, as well as rotator cuff preservation, I would opt out of chest touching, for myself. I used to get shoulder pain if my elbows went past my ribs for multiple sets on the flat bench, stopped doing it due to advice from many older BB'ers, and I was good.

 

[RodgerThat]

BBer vs. PLer, the never-ending battles!

I'm just a fan of lifting to grow, not to get a weight from point a to point b. I am not sure if for a PL meet the bar needs to touch your chest, if yes, then that explain why you would do that. For BB'ing purposes, as well as rotator cuff preservation, I would opt out of chest touching, for myself. I used to get shoulder pain if my elbows went past my ribs for multiple sets on the flat bench, stopped doing it due to advice from many older BB'ers, and I was good.

Absolutely bar must touch and pause on chest during a meet but that's not the only reason. The deceleration of the bar without touching chest puts 100% of the rebounding force on your shoulders. If you tuck your elbows in slightly and maintain proper scapula retraction then you will eliminate shoulder issues. The best way I've found to teach someone what proper bench feels like is using a slingshot to show them the path the bar should lead. But as you said PL VS BB the battle can never been won by either because we have different views of what working out is and have different goals. D if you wanna look good listen to @Wunderpus if you want to lift heavier objects find someone who is semi capable to teach you that because this forum is full of bums in that department

 

[Wunderpus]

Absolutely bar must touch and pause on chest during a meet but that's not the only reason. The deceleration of the bar without touching chest puts 100% of the rebounding force on your shoulders. If you tuck your elbows in slightly and maintain proper scapula retraction then you will eliminate shoulder issues. The best way I've found to teach someone what proper bench feels like is using a slingshot to show them the path the bar should lead. But as you said PL VS BB the battle can never been won by either because we have different views of what working out is and have different goals. D if you wanna look good listen to @Wunderpus if you want to lift heavier objects find someone who is semi capable to teach you that because this forum is full of bums in that department

There's definitely a middle ground, you know? I certainly incorporate PL techniques into some of my movements. But, I bet my benches, deads, squats etc. look a lot different than yours.... One thing is the deads, when I DL/RP I pull back with my lats at the top, as they're used on my back day (minus straight legs). I imagine you do NOT put that extra movement in there. Also, I don't arch my back at all on the flat bench, I imagine you do. I understand why, of course.

When I train I look to grow the targeted muscle/s with intent, not to lift the heaviest weight possible with as many muscles as possible. I love PL'ing and think it's great, maybe someday i'll try it! It's a real sport, unlike fucking crossfit.

 

[Wunderpus]

Absolutely bar must touch and pause on chest during a meet but that's not the only reason. The deceleration of the bar without touching chest puts 100% of the rebounding force on your shoulders. If you tuck your elbows in slightly and maintain proper scapula retraction then you will eliminate shoulder issues. The best way I've found to teach someone what proper bench feels like is using a slingshot to show them the path the bar should lead. But as you said PL VS BB the battle can never been won by either because we have different views of what working out is and have different goals. D if you wanna look good listen to @Wunderpus if you want to lift heavier objects find someone who is semi capable to teach you that because this forum is full of bums in that department

Oh, and slingshots are cool! They really make it feel like I'm decline benching, not sure why....!

 

[Devika]

Yes love? Lol. I'm assuming you want to know if the bar should touch your chest and that is a yes but don't get silly and start using that evil matching wunderpus is trying to make you use! Better to do chest dips then decline bench for sure though as it's an all around better movement and you stay off the smith machine.

Bar should always touch your chest and he's gotta stay an ex if he doesn't know that! Plus what happened to or future family can't be fooling around with him

"He's gotta stay an ex if he doesn't know that" Hahahahaha you're so funny.

This was the first time we ever worked out together. I wasn't about the pumping iron lifestyle until after our relationship was over.
I kinda made me realize I want someone who is just as passionate about lifting as I am. Especially now that I'm into gear and stuff. I need another juicehead so we can pin each other and I can give CPR to when he's suffocating with tren cough lol

Anyway, thank you for your input darling.
I always thought it had to touch your chest, but I wasn't sure if that was also the case for incline press.

And don't worry. You know my heart will always be yours even if we have to share each other

I'm not the jealous type
(said no Latina ever)

 

[RodgerThat]

There's definitely a middle ground, you know? I certainly incorporate PL techniques into some of my movements. But, I bet my benches, deads, squats etc. look a lot different than yours.... One thing is the deads, when I DL/RP I pull back with my lats at the top, as they're used on my back day (minus straight legs). I imagine you do NOT put that extra movement in there. Also, I don't arch my back at all on the flat bench, I imagine you do. I understand why, of course.

When I train I look to grow the targeted muscle/s with intent, not to lift the heaviest weight possible with as many muscles as possible. I love PL'ing and think it's great, maybe someday i'll try it! It's a real sport, unlike fucking crossfit.

Ya you're pretty much right on all those my deadlift is from the ground to locked hips and knees nothing more nothing less, bench has an arch just not massive due to injury but I wish I could arch more. Much respect for you bodybuilders takes huge dedication to actually look good. Picking heavy things up I have an excuse to look meh most of the year.

@Devika move to Canada and you can have all that and a spotter and someone who can put on your knee wraps! It'll be perfect and we will have perfect little lifting babies baptized in the iron cage

I go feddle position in he bathtub waiting to embrace death when I get tren cough so no CPR neccasary but maybe a belly rub I always liked belly rubs

 

[Wunderpus]

Ya you're pretty much right on all those my deadlift is from the ground to locked hips and knees nothing more nothing less, bench has an arch just not massive due to injury but I wish I could arch more. Much respect for you bodybuilders takes huge dedication to actually look good. Picking heavy things up I have an excuse to look meh most of the year.

@Devika move to Canada and you can have all that and a spotter and someone who can put on your knee wraps! It'll be perfect and we will have perfect little lifting babies baptized in the iron cage

I go feddle position in he bathtub waiting to embrace death when I get tren cough so no CPR neccasary but maybe a belly rub I always liked belly rubs

It's funny how the grass is greener, huh? I think lifting heavy ass shit for a few reps SUCKS! I don't mind volume at all lol.

 

[Devika]

There's definitely a middle ground, you know? I certainly incorporate PL techniques into some of my movements. But, I bet my benches, deads, squats etc. look a lot different than yours.... One thing is the deads, when I DL/RP I pull back with my lats at the top, as they're used on my back day (minus straight legs). I imagine you do NOT put that extra movement in there. Also, I don't arch my back at all on the flat bench, I imagine you do. I understand why, of course.

When I train I look to grow the targeted muscle/s with intent, not to lift the heaviest weight possible with as many muscles as possible. I love PL'ing and think it's great, maybe someday i'll try it! It's a real sport, unlike fucking crossfit.

I didn't think about the arching your back factor. I actually bring my feet on the bench to have my back completely flat.
Def BBers have different techniques than PLers. It's really cool to learn about the different styles.
There's no right or wrong here, just different preference.

I wanted to get into powerlifting at one point. I think it's super bad ass to lift heavy shit but with my disc issues, I'm too scared to fuck it up more and then become crippled.
Plus, I started leaning more towards the goal of entering a bikini competition in the near future.
I totally dig that look of looking shredded AF. Can totally see myself going that route.

 

[Happycamper]

The guys covered a lot of good stuff that I use. I would add that a wider stance, since you're using low bar, helps as you add on weight. Women tend to have wider hips and longer femurs than men and can get away with a more sumo like stance. This helps you have more stability and also helps you out of the hole.

Sometimes it really is mental - I load the bar and walk out with the weight I'm trying to move up to, usually 5 lbs over what im stuck at. I get a feel for it. I rerack...then I walk out again. I attempt the squat, and often on the first try I don't get down very far. I rerack...think about how it felt on my back, about where my weakpoint was (often it's my core and lower back or tightness in the hips). Then I try again. Often I get a bit lower. Then I get back to my working weight and do more sets.

Next session I can usually get to almost parallel. I just practice. Half the battle of squats is practicing the form, getting used to the feel of the weight on my back, assessing my weak points.

When I get to a single, good form rep finally, I have a dumbell handy and get right to some goblet squats. It helps even out the load on your back because in the early days of moving up, especially as you get to 1.5x bodyweight and above, you're probably engaging quads and using a lot of lower back until the weight becomes more familiar.

Squats are a total exercise for me and being mindful of my hips, core, glutes and hammies means a lot of different exercises to get them firing in unison. It takes practice and patience, especially for women as we aren't used to pure strength movements.

 

[Happycamper]

My cheesy arse is loving these tanks!

 

[Devika]

The guys covered a lot of good stuff that I use. I would add that a wider stance, since you're using low bar, helps as you add on weight. Women tend to have wider hips and longer femurs than men and can get away with a more sumo like stance. This helps you have more stability and also helps you out of the hole.

Sometimes it really is mental - I load the bar and walk out with the weight I'm trying to move up to, usually 5 lbs over what im stuck at. I get a feel for it. I rerack...then I walk out again. I attempt the squat, and often on the first try I don't get down very far. I rerack...think about how it felt on my back, about where my weakpoint was (often it's my core and lower back or tightness in the hips). Then I try again. Often I get a bit lower. Then I get back to my working weight and do more sets.

Next session I can usually get to almost parallel. I just practice. Half the battle of squats is practicing the form, getting used to the feel of the weight on my back, assessing my weak points.

When I get to a single, good form rep finally, I have a dumbell handy and get right to some goblet squats. It helps even out the load on your back because in the early days of moving up, especially as you get to 1.5x bodyweight and above, you're probably engaging quads and using a lot of lower back until the weight becomes more familiar.

Squats are a total exercise for me and being mindful of my hips, core, glutes and hammies means a lot of different exercises to get them firing in unison. It takes practice and patience, especially for women as we aren't used to pure strength movements.

Thank you so much for the tips doll.
I'm gonna start applying them in my next squat sesh.
Today i didn't really do anything heavy.
I had the great idea to workout w my ex and had a pretty mediocre workout.
I was afraid of getting too messy and God forbid I broke a sweat and messed my make up. (I'm so ashamed. I actually WORE make up to the gym)
And I was afraid to out-lift him so I didn't dare to lift heavy shit. Stuck with 135/145 squats and 135 deads.
I even took us to a different gym than the one i usually go to.

Tomorrow though, I'm going to redo today's workout. I feel like I cheated myself out of making some gains.
I'm gonna apply everything you guys have told me and break this plateau.

I gotta get some of these bands the guys were talking about.
Do you use bands or chains?

 

[Devika]

View attachment 39598 View attachment 39599

My cheesy arse is loving these tanks!

Those are super cute!
I'd totally wear them

Where do you get those?

 

[Happycamper]

I gotta get some of these bands the guys were talking about.
Do you use bands or chains?

Don't take boys to the gym unless you're stretching or having a protein shake in the sauna. They are no good to have around for serious workouts

I actually don't use any bands or chains. IDK to even set that fancy ish up lol.

 

[RodgerThat]

Don't take boys to the gym unless you're stretching or having a protein shake in the sauna. They are no good to have around for serious workouts

I actually don't use any bands or chains. IDK to even set that fancy ish up lol.

Wo wo wo easy now don't be planting any idears in here head about no boys while working out cause I got nothing beyond that just gotta bring the good kind to workout not the kind that spots you on your squat incredibly close. Bands and chains I personally think are for the upper level intermediate and advance there is a lot you can do without it first pause reps would be one of those for sure!

 

[jaymaximus]

Wo wo wo easy now don't be planting any idears in here head about no boys while working out cause I got nothing beyond that just gotta bring the good kind to workout not the kind that spots you on your squat incredibly close. Bands and chains I personally think are for the upper level intermediate and advance there is a lot you can do without it first pause reps would be one of those for sure!

I can dig it. Some sort of powerlifting gym with no guys. The women just let loose, and spot eachother...all close. The afterwards theyre all sweaty, and tired. So the women head to the locker room to shower. No need to be shy, theres no boys around. But even though theyre clean, theyre still tired and sore. So these helpful ladies give eachother massages, full body massages...

 

[RodgerThat]

I can dig it. Some sort of powerlifting gym with no guys. The women just let loose, and spot eachother...all close. The afterwards theyre all sweaty, and tired. So the women head to the locker room to shower. No need to be shy, theres no boys around. But even though theyre clean, theyre still tired and sore. So these helpful ladies give eachother massages, full body massages...

Told you to stop hacking into my browser history!

 

[TANGO.ECHO.KILO]

The guys covered a lot of good stuff that I use. I would add that a wider stance, since you're using low bar, helps as you add on weight. Women tend to have wider hips and longer femurs than men and can get away with a more sumo like stance. This helps you have more stability and also helps you out of the hole.

Sometimes it really is mental - I load the bar and walk out with the weight I'm trying to move up to, usually 5 lbs over what im stuck at. I get a feel for it. I rerack...then I walk out again. I attempt the squat, and often on the first try I don't get down very far. I rerack...think about how it felt on my back, about where my weakpoint was (often it's my core and lower back or tightness in the hips). Then I try again. Often I get a bit lower. Then I get back to my working weight and do more sets.

Next session I can usually get to almost parallel. I just practice. Half the battle of squats is practicing the form, getting used to the feel of the weight on my back, assessing my weak points.

When I get to a single, good form rep finally, I have a dumbell handy and get right to some goblet squats. It helps even out the load on your back because in the early days of moving up, especially as you get to 1.5x bodyweight and above, you're probably engaging quads and using a lot of lower back until the weight becomes more familiar.

Squats are a total exercise for me and being mindful of my hips, core, glutes and hammies means a lot of different exercises to get them firing in unison. It takes practice and patience, especially for women as we aren't used to pure strength movements.

this is excellent advice for anyone. respect HC

 

[bhog]

I can dig it. Some sort of powerlifting gym with no guys. The women just let loose, and spot eachother...all close. The afterwards theyre all sweaty, and tired. So the women head to the locker room to shower. No need to be shy, theres no boys around. But even though theyre clean, theyre still tired and sore. So these helpful ladies give eachother massages, full body massages...

Wake up. You fell asleep there for a second with a creepy smirk on your face.