StrongLifts Workout 2... Ooops!

TayJoMama
TayJoMama Posts: 348 Member
in Fitness and Exercise
So did my second workout this AM. Whoo-Hoo. I was supposed to go up to 60lbs on my squats. During my sets, I noticed I was struggling a little more than I expected but just kept moving. Wasn't until I was done with all 5 sets that I realized I just lifted 85lbs, OMG!! I forgot to count the bar itself when I added weight to it. LOL!! Not sure if I'll move forward from that weight or what.

But, at that weight, the bar was uncomfortable on my neck/ spine area. Is there some type of pad or something you can where that sits between your neck and the bar? Thanks!

Happy Friday:drinker:

Replies

  • jhc7324
    jhc7324 Posts: 200 Member
    If you're following Stronglifts, you should be using a "low-bar" technique. The bar should be situated between your traps and shoulders, and it shouldn't be uncomfortable or painful. If it is, your form is probably a bit off. Hit Mehdi's site and check out his info on bar placement.
  • mcblevins
    mcblevins Posts: 74 Member
    Yeah, what jhc7324 said!

    But congrats on the extra weight! You are stronger than you thought!
  • TayJoMama
    TayJoMama Posts: 348 Member
    I'll look again, thanks!
  • jmc0806
    jmc0806 Posts: 1,444 Member
    There is a pad that wraps around the bar if you really need it. Most gyms have them, usually attached to the smith machines or laying on the ground around the squat rack area
  • katro111
    katro111 Posts: 632 Member
    Also, there is a group on MFP for women doing SL: http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

    Lots of great chicks for support, questions, form vids, etc.
  • emtjmac
    emtjmac Posts: 1,320 Member
    Sit the bar further back, sit it on your muscles, not on your cervical spine. Don't use the pad, it's not necessary. I take great pleasure in taking off the pad and tossing it to the floor with disdain when I'm setting up the rack for my squats.
  • mkfoster9
    mkfoster9 Posts: 15 Member
    It's very hard to describe but if you are squatting perfectly, you're actually using quite a bit of active tension in the arms and back - almost like you're trying to bend the bar over your shoulders. if you're pulling/squeezing the bar down into your shoulders firmly, it will actually relieve some of the pressure of having the bar there.
  • ryanwood935
    ryanwood935 Posts: 245 Member
    It's very hard to describe but if you are squatting perfectly, you're actually using quite a bit of active tension in the arms and back - almost like you're trying to bend the bar over your shoulders. if you're pulling/squeezing the bar down into your shoulders firmly, it will actually relieve some of the pressure of having the bar there.
    This. Try to visualize yourself doing the rear double bicep pose when get under the bar to get your back tense.
    643.jpg.w300h422.jpg
    When you set the bar on your traps (high bar) or delts (low bar), squeeze your hands tight on the bar, then pretend you are pulling the bar to your shoulders with your hands to maintain tension.
  • TayJoMama
    TayJoMama Posts: 348 Member
    Great, thanks for the tips guys. thanks for the Group info Katro!
  • JTick
    JTick Posts: 2,131 Member
    Agree with everyone else that the bar is probably too high, but when I started squatting I had some general pain and bruising in that area just because I wasn't used to holding so much weight on my back. It took a couple months, but I no longer bruise or even notice the bar.
  • allie_00p
    allie_00p Posts: 280 Member
    It's very hard to describe but if you are squatting perfectly, you're actually using quite a bit of active tension in the arms and back - almost like you're trying to bend the bar over your shoulders. if you're pulling/squeezing the bar down into your shoulders firmly, it will actually relieve some of the pressure of having the bar there.
    This. Try to visualize yourself doing the rear double bicep pose when get under the bar to get your back tense.
    643.jpg.w300h422.jpg
    When you set the bar on your traps (high bar) or delts (low bar), squeeze your hands tight on the bar, then pretend you are pulling the bar to your shoulders with your hands to maintain tension.

    Thanks for the info guys. I'd never heard this before, too bad I already did my workout for today. I'll have to try it out for my squats next week.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    Although the squat is largely a legs movement is very much supported by the entire body. Find a spot that's comfortable and put the bar there every time. Squeeze the bar with your upper back and even your traps, all of this will keep the bar in a good comfortable and stable position. Remember to push your knees out on the eccentric portion of the squat too.
  • fishingaddict1969
    fishingaddict1969 Posts: 30 Member
    http://www.bodybuilding.com/fun/betteru50.htm

    Check out this article, I have actually used this product and liked it. I do squats without it, but only because it does not hurt my neck or back when I do squats.
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    Sit the bar further back, sit it on your muscles, not on your cervical spine. Don't use the pad, it's not necessary. I take great pleasure in taking off the pad and tossing it to the floor with disdain when I'm setting up the rack for my squats.

    same here. the pad is so unnecessary just get your shoulders in the correct position the boom instashelf

    OP before you get fully into the squat under the bar, you want to make sure your upper back muscles are engaged . also think of pulling your shoulder blades down and together, dont hunch your shoulders. grab the bar as wide as you need in order to keep that shoulder postion and upper back activation. then keep all of the upper back area activated by pulling the elbows in and back.

    i always think of my upper back in the squat position as being similar to how it would be at the bottom of a lat pulldown or the top of a pull up

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