Discussion
Looks a bit wobbly I agree, but they looked very easy so maybe more weight will force you to stabilise your core.
I'm not going to go into high bar/low bar stuff, but it does look like the bar is pretty high up, even for high bar squats .. once you get a lot more weight on there I think that's going to start to hurt, try moving it down your traps a bit.
Good marks for depth though, good to see none of this 1/2 rep nonsense
I'm not going to go into high bar/low bar stuff, but it does look like the bar is pretty high up, even for high bar squats .. once you get a lot more weight on there I think that's going to start to hurt, try moving it down your traps a bit.
Good marks for depth though, good to see none of this 1/2 rep nonsense
olly22n said:
It looks like you have the bar too high, to me it appear to be in the crook of your neck, whereas it should be resting across your shoulders.Because of that you're leaning forwards.
Edited by shakotan on Wednesday 27th July 11:49
olly22n said:
shakotan said:
It looks like you have the bar too high, to me it appear to be in the crook of your neck, whereas it should be resting across your shoulders.
Because of that you're going a little far forwards as you go down.
Thanks, i'll look to correct that tomorrowBecause of that you're going a little far forwards as you go down.
Avalyn said:
Looks a bit wobbly I agree, but they looked very easy so maybe more weight will force you to stabilise your core.
I'm not going to go into high bar/low bar stuff, but it does look like the bar is pretty high up, even for high bar squats .. once you get a lot more weight on there I think that's going to start to hurt, try moving it down your traps a bit.
Good marks for depth though, good to see none of this 1/2 rep nonsense
HiI'm not going to go into high bar/low bar stuff, but it does look like the bar is pretty high up, even for high bar squats .. once you get a lot more weight on there I think that's going to start to hurt, try moving it down your traps a bit.
Good marks for depth though, good to see none of this 1/2 rep nonsense
I'm a fitness manager and have been for a very long time.
I only had a quick look but what has been said is correct.
Firstly the bar needs to rest more on your traps; tbh I'm
Surprised you haven't already hurt the top vertebrae. With your fingers touch the 2 vertebrae you can feel on the back of your neck, are they sore?
Secondly for 5x5 the weight is too low
Paul
olly22n said:
Bang on. My top vertebrae are sore, I just thought that was the 'no pain no gain' part!
I feel as I could lift twice as much but the feeling I have been picking up is to build up slow and concentrate on form!
What would you suggest increasing the weight to?
First, you should find a place where carrying the weight is comfortable. If it's not comfortable now, it's certainly not going to get any better as you life 2x and 3x the weight.I feel as I could lift twice as much but the feeling I have been picking up is to build up slow and concentrate on form!
What would you suggest increasing the weight to?
olly22n said:
TROOPER88 said:
Hi
I'm a fitness manager and have been for a very long time.
I only had a quick look but what has been said is correct.
Firstly the bar needs to rest more on your traps; tbh I'm
Surprised you haven't already hurt the top vertebrae. With your fingers touch the 2 vertebrae you can feel on the back of your neck, are they sore?
Secondly for 5x5 the weight is too low
Paul
Bang on. My top vertebrae are sore, I just thought that was the 'no pain no gain' part!I'm a fitness manager and have been for a very long time.
I only had a quick look but what has been said is correct.
Firstly the bar needs to rest more on your traps; tbh I'm
Surprised you haven't already hurt the top vertebrae. With your fingers touch the 2 vertebrae you can feel on the back of your neck, are they sore?
Secondly for 5x5 the weight is too low
Paul
I feel as I could lift twice as much but the feeling I have been picking up is to build up slow and concentrate on form!
What would you suggest increasing the weight to?
Trust me, you want to keep your form. If you just chuck 100kg on the bar now, your form WILL go to st.
If you train 3 times a week, it will get heavy quickly.
olly22n said:
Bang on. My top vertebrae are sore, I just thought that was the 'no pain no gain' part!
I feel as I could lift twice as much but the feeling I have been picking up is to build up slow and concentrate on form!
What would you suggest increasing the weight to?
Where about's in the country are you?I feel as I could lift twice as much but the feeling I have been picking up is to build up slow and concentrate on form!
What would you suggest increasing the weight to?
To be honest it is difficult for me to comment on the weight you are squatting as I do not know you.
At my current Club we only have a smith machine which is how I do my squatting. Some people say it is easier with a smith, some say it is harder.
If you are using a 20kg Olympic bar, I would of thought 20 kg each side (so 60 kg total) would be roughly where you need to be for 5x5.
For everyone doing 5x5, the idea is obviously to complete 5 reps 5 times.
For strength to improve efficiently you need to be working hard. The last couple of sets are meant to be hard.
Let me know if you need any more advice
TROOPER88 said:
For strength to improve efficiently you need to be working hard. The last couple of sets are meant to be hard.
Let me know if you need any more advice
That is very true. You should come away from a set feeling like you've run 100m.Let me know if you need any more advice
But, you should still go through the programme to reach that point. Use the early stages to refine your form, and get your body used to lifting in that way. Not just slap a load of weight on and hope for the best.
One of the most annoying things I see is youngsters loading up barbells and dumbbells, beyond what they can usefully lift, and then training with appalling form, or part mobility, just so they can quote kgs to their bros.
Pointless, in terms of achieving their goals, and potentially injury-causing.
In the past I've found that sometimes the tiniest change - usually on the advice of a PT - to the way I perform a certain lift really delivers. I'll suddenly feel the pertinent muscle really engage or suddenly be able to move off a plateau.
Pointless, in terms of achieving their goals, and potentially injury-causing.
In the past I've found that sometimes the tiniest change - usually on the advice of a PT - to the way I perform a certain lift really delivers. I'll suddenly feel the pertinent muscle really engage or suddenly be able to move off a plateau.
olly22n said:
I don't mind it where it is, it hurts but it's ok. I have had 140kg on there when doing calf raises and it's ok.
How did you feel after doing calf raises with 140kg on your shoulders? Do 3 x 50 clean, full stretch, calf raises (just body weight, no bar) on a kerbstone and report back
TROOPER88 said:
olly22n said:
Bang on. My top vertebrae are sore, I just thought that was the 'no pain no gain' part!
I feel as I could lift twice as much but the feeling I have been picking up is to build up slow and concentrate on form!
What would you suggest increasing the weight to?
Where about's in the country are you?I feel as I could lift twice as much but the feeling I have been picking up is to build up slow and concentrate on form!
What would you suggest increasing the weight to?
To be honest it is difficult for me to comment on the weight you are squatting as I do not know you.
At my current Club we only have a smith machine which is how I do my squatting. Some people say it is easier with a smith, some say it is harder.
If you are using a 20kg Olympic bar, I would of thought 20 kg each side (so 60 kg total) would be roughly where you need to be for 5x5.
For everyone doing 5x5, the idea is obviously to complete 5 reps 5 times.
For strength to improve efficiently you need to be working hard. The last couple of sets are meant to be hard.
Let me know if you need any more advice
Part of SL 5x5 is starting light to get the correct form in place before the weights get heavy, it'll ramp up soon, don't worry. Don't go adding weight, if you can lift a decent amount you can just start off at higher than the normal starting weight, say 40kg (bar + 2 10kg plates) rather than just the bar.
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