pause squats

Discussion in 'Powerlifting Training and Strength techniques' started by schultz1, Dec 17, 2015.

  1. schultz1

    schultz1 Bangs Raiden's mom VIP

    Jan 3, 2011
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    Have me doing the shaky leg shuffle tonight. Damn things are brutal.
     
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  2. Bullmuscle7

    Bullmuscle7 MuscleHead

    Jun 11, 2014
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    They are a killer. But good for you for doing them. Get ready to grow!!!
     
  3. RAIDEN

    RAIDEN VIP Member

    Feb 22, 2012
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    How long are you pausing for? 3-5 seconds?
     
  4. schultz1

    schultz1 Bangs Raiden's mom VIP

    Jan 3, 2011
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    Doesnt have to be long. Probably 2 seconds id guess. Did a bunch of doubles at 365 atg, no belts or sleeves. Just got aome blood moving. Between work and kids my training has been sporadic. Best thing is that the tendonitis ive been battling in my knees was nonexistent tonight. Daughter did a bunch of clean and jerks, then we scooped up the boy who was entrenched in homework city and, hit longhorn for some steaks. Great night.
     
  5. C T J

    C T J Crossfit VIP

    Jan 24, 2013
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    Yeah that stuff is hard. Do these a few times during each cycle. Usually 6 sets of 3 with 3 to 5 second pause at 70%-80% 1rm.

    Another good exercise are Anderson squats aka squats from the pins. Basically starting from a dead stop below parallel and exploding up. 3 sets of 6 reps for these. Great with a giant cambered bar or safety squat bar.
     
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  6. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
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    I can't imagine doing a 5 count pause. 3 sec pause squats are a staple in my training.
     
  7. C T J

    C T J Crossfit VIP

    Jan 24, 2013
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    light weight for sure and have only done them for front squats. quad/back destroyer.
    as you know, transfers well over to the clean catch.
     
  8. biggerthanyou

    biggerthanyou VIP Member

    Dec 10, 2015
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    Anderson squats are what I do when not using the monolift..
     
  9. RAIDEN

    RAIDEN VIP Member

    Feb 22, 2012
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    Nice.

    Looks like I'll be back at it again, now that the semester is over. Gonna try to kick it off right after new years.
     
  10. PillarofBalance

    PillarofBalance Strength Pimp Staff Member

    Feb 27, 2011
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    Do the 5. Huge difference. It can take about 15 seconds for the stretch reflex to let go so it's not perfect but damn there is a big change between 3 and 5 seconds...
     
  11. PillarofBalance

    PillarofBalance Strength Pimp Staff Member

    Feb 27, 2011
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    I am not nearly as fat as I used to be... still can't set that up though. So I usually start at or above parallel and overload.
     
  12. uphillclimb

    uphillclimb TID Board Of Directors

    Dec 9, 2011
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    Agreed....the blood pressure legitimately rushes upward to the top of your head...you can feel it.

    I was taxed after a bunch of 5 sec paused the other night but nothing overwhelming for recovery and I'm not taking shit at the moment.
     

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