ᕙ(⇀‸↼‶)ᕗ ||| The 2023/2024 Gym Rats Thread ||| ᕙ(⇀‸↼‶)ᕗ
- Thread starter Somnambulist
- Start date
Have you tried adjusting bar position? You shouldn't really be holding the bar in place as such, basically just stabilising it
It’s slightly complicated as I use a pad on the bar. Since I went above about 150Kg I couldn’t get a comfortable position for the bar so had to put the pad on. I think that’s probably contributing to it rolling back just enough.
I think you have self-diagnosed well... the bar *shouldn't* change position with the weight.
However, try some external shoulder rotation work from the Squat University person if it is really bugging you and you really want to keep the pad.
Thanks. I’ve just been doing a bit of reading and it sounds like the pussy pad is likely the cause of my problems. I just can’t seem to find a position where it doesn’t feel like the bar is grinding my spine.
Soldato
- Joined
- 10 May 2004
- Posts
- 5,262
- Location
- Middlesex
I have tiny traps but kind of just got used to having a heavy bar on my back. It doesn't take too long to get used to it. Using a pad will make things a lot more difficult.
Man of Honour
- Joined
- 5 Jun 2003
- Posts
- 91,786
- Location
- Falling...
If it continues to be too much you can try a safetybar squat bar.
So... if any of have you seen in the mounjaro thread in GD. I've been losing weight on Mounjaro whilst doing SL 5x5.
Been doing SL now for 2 and a half months. Gone from 119kg to 104.5kg bodyweight.
Up to:
Bench - 5x5 - 72.5kg
Deadlift - 1x5 - 140kg
Squat - 5x5 - 132.5kg
OHP - 5x5 - 55kg
I'm rowing on the machine because my wrists hate barbell row (might try the ez bar). But currently rowing 5x5 65kg on the Seated Lever Row.
I haven't failed on squat yet but I feel like it's coming soon. I go to the gym Monday, Wednesday and Friday. I can't really do more due to having a 15 month old and a 6 month pregnant wife.
I'm just wondering what to do after 5x5. And to be honest, squatting this heavy 3 times a week feels like it's not sustainable long term. I was thinking of keeping the SL A/B split, but doing A on a Monday and B on a Friday and doing a lighter session on Wednesday. Any advice? Also I've paid for the Stronglifts 5x5 app, it has a lot of other Programs on there: 5x5 Plus, Ultra, Ultra Max, Intermediate, Madcow 5x5. What do people think? I think short term I am going to keep going on SL 5x5 until I fail squats 2 sessions in a row. But after that, not sure where to go.
My plan originally was to get to <30 BMI and start running. But I'm actually enjoying the lifting and want to see what I'm capable of. But I know I also want to still get my BW down a fair amount more.
Appreciate any advice. Thanks.
Been doing SL now for 2 and a half months. Gone from 119kg to 104.5kg bodyweight.
Up to:
Bench - 5x5 - 72.5kg
Deadlift - 1x5 - 140kg
Squat - 5x5 - 132.5kg
OHP - 5x5 - 55kg
I'm rowing on the machine because my wrists hate barbell row (might try the ez bar). But currently rowing 5x5 65kg on the Seated Lever Row.
I haven't failed on squat yet but I feel like it's coming soon. I go to the gym Monday, Wednesday and Friday. I can't really do more due to having a 15 month old and a 6 month pregnant wife.
I'm just wondering what to do after 5x5. And to be honest, squatting this heavy 3 times a week feels like it's not sustainable long term. I was thinking of keeping the SL A/B split, but doing A on a Monday and B on a Friday and doing a lighter session on Wednesday. Any advice? Also I've paid for the Stronglifts 5x5 app, it has a lot of other Programs on there: 5x5 Plus, Ultra, Ultra Max, Intermediate, Madcow 5x5. What do people think? I think short term I am going to keep going on SL 5x5 until I fail squats 2 sessions in a row. But after that, not sure where to go.
My plan originally was to get to <30 BMI and start running. But I'm actually enjoying the lifting and want to see what I'm capable of. But I know I also want to still get my BW down a fair amount more.
Appreciate any advice. Thanks.
Last edited:
Soldato
- Joined
- 2 May 2011
- Posts
- 12,285
- Location
- Woking
Great numbers, man. I think most people either go onto Madcow or they move to PPL. I'm not very familiar with Madcow, but PPL will give you a much bigger range of movements than Stronglifts does. I've also heard about Stronglifts that quite often they get you doing some arm exercises at some point to build a bit of an appearance of strength.
Don't go running. Your knees and hips won't thank you for it at BMI ~30. It is also not necessary for weight loss or fitness (unless you want to run).
If you HAVE to do cardio, go swimming. If you can't do that, go cycling.
As to what comes after Stronglifts? Pretty much anything, really, depending on what YOU want. Calorie burning goes hand in hand with volume, so any hypertrophy regime that works for you is worth it.
I made up my own routine because it suits the way I exist and my preferences (two leg days a week)... as long as you focus on the compound lifts you'll be golden.
And I'm not sure why a barbell hurts but a machine row doesn't... I assume this is something to do with twisting your wrist?
Yeah when I started losing weight my goal was to get good at running. But to wait until I lost weight to start. Hence doing weights while losing weight. But I’m actually enjoying lifting. My BMI at the start was 37.7, down to 32.5.Don't go running. Your knees and hips won't thank you for it at BMI ~30. It is also not necessary for weight loss or fitness (unless you want to run).
If you HAVE to do cardio, go swimming. If you can't do that, go cycling.
As to what comes after Stronglifts? Pretty much anything, really, depending on what YOU want. Calorie burning goes hand in hand with volume, so any hypertrophy regime that works for you is worth it.
I made up my own routine because it suits the way I exist and my preferences (two leg days a week)... as long as you focus on the compound lifts you'll be golden.
And I'm not sure why a barbell hurts but a machine row doesn't... I assume this is something to do with twisting your wrist?
I have been doing elliptical sometimes after lifting as it’s pretty much 0 impact. But now the weights are getting heavy my motivation to do it after has waned.
Yes wrist mobility is bad due to an injury from bulldog at school. On the machine my wrist is more ‘thumbs to the sky’ whereas when barbell rowing my thumb is more pointing parallel to the ground if you get my drift. When I get to the top of the movement on barbell row my wrist hurts.
It’s one of these machines at the gym: https://www.technogym.com/en-US/product/selection-700-low-row_MNHC.html
I should probably try the ez bar.
Last edited:
Soldato
- Joined
- 18 May 2010
- Posts
- 23,636
- Location
- London
Snip.
Last edited:
Soldato
- Joined
- 2 May 2011
- Posts
- 12,285
- Location
- Woking
So it actually was dangerous??
The best way of thinking about cardio is to top up your calorie burning whilst your muscles and nervous system are fried from lifting.
- Don't go nuts: keep your heart rate in "zone 2" which is essentially a brick walk...
- Do use it on your "off" days, or anywhere between 4-6hrs after lifting (there are specific numbers, but doing one exercise type in the morning, the other in the afternoon/evening and you should not impact your gains too.much if you're eating enough brotein and not too far in a deficit)
I try to avoid cardio but have to do some because of family history, and I use the above principles.
As to the row machine, if you want to use a barbell/EZ bar/machine then great - if you get the work done, then free weights should always be the first choice, but sometimes they are not viable. Don't forget single arm dumbell rows, however, as they are also amazing. As are cable rows (which are sometimes even worse).
If you're still making progress and enjoying it then dont change anything!
You are squating almost 3 plates? If so, thats real impressive, but way ahead of your other lifts, especially your bench press. Maybe consider replacing squats in one session with a chest/shoulder compound movement and try progressing on that.
Honestly I dont know how I used to squat three times a week, once a week is more than enough for me now and Im sore for days.
After stronglifts I switched to bro split, and then to push pull legs (with legs twice every 8 days), and now Im doing 5 days a week bro-split. I got to a point where recovery was being slaughtered due to the frequency of PPL and also the amount of volume I was doing - so I cut the volume down, took some advice from Mike Mentzer and Dorian Yates, and pretty much doing handful of exercises per session with 1-2 working sets where I really try and go for it and beyond. The day of recovery between sessions helps a lot, especially with full time work and family.
So far its been working, some progress being made, or at least no loss of strength.
Did 135kg 5x5 squat on Monday.
And did 137.5kg 5x5 squat today. As well as 142.5kg 1x5 deadlift.
3 plates on Friday. Feel like I’m gonna fail soon though. 137.5 was really tough.