Wanna get back into weights - advice please

[Joker's Wild]

Only in an aesthetic sense as you cant spot reduce fat

However, training your core as a whole is essential, whether you have flab over it or not. Having a strong midsection is essential to pretty much all physical activity and injury prevention.

 

[abpanther]

Well I am doing plenty of compound exercises which probably help my abs (e.g. squats, deads, etc), but I'm keen to incorporate some ab work

 

[abpanther]

Man, I tried you do those v crunches and struggled to even do one, is that because my abs suck? Should I be pushing much with my hands on the floor?

 

[Cliffhanger]

My hands are always off the ground when I do them. But here's an instructional video with hands on the mat. Is this how you did them?

http://www.youtube.com/watch?v=F1PCW2xubGo

 

[abpanther]

Question regarding squats, do you guys rest the bar just behind your neck or lower, like between your shoulder blades?

 

[SpaceMonkey]

Question regarding squats, do you guys rest the bar just behind your neck or lower, like between your shoulder blades?

I go lower, on the scapulas. A low bar position gives greater mechanical advantage and allows you to lift more, a high bar position allows you to squat deeper. Generally powerlifters will squat low bar, olympic lifters high bar. Either technique is valid, though most serious squatters I see in the gym squat low bar.
Just remember two things when squatting:
ALWAYS squat below parallel (doesn't have to be arse to floor but if you don't break parallel it isn't a squat)
and NEVER use the manpon!

 

[adamkungl]

Is the manpon the padded thing that goes on the bar?

 

[SpaceMonkey]

Is the manpon the padded thing that goes on the bar?

No, it's the padded thing you chuck in the corner before you get under the bar

Seriously though it's useless, if you have the bar in the right spot you don't need it. Watch a powerliftIng comp, they lift twice what we do and never use one.

 

[abpanther]

Thanks for the tips Space, I've been going just behind the neck but I think I will try dropping it a little lower, I always just worry about hurting my shoulders or something if I drop it too low.

Also, I have been using the manpon, just coz it's there I suppose, point taken.

I squatted 50kg yesterday, obviously pales in comparison to you guys but I'm enjoying the 5x5 set up so far

 

[SpaceMonkey]

There's some great videos on squat technique on YouTube, I'll link them up tonite for ya.

 

[adamkungl]

No, it's the padded thing you chuck in the corner before you get under the bar

Seriously though it's useless, if you have the bar in the right spot you don't need it. Watch a powerliftIng comp, they lift twice what we do and never use one.

So there's no legit reason not to use it except pride...?

 

[SpaceMonkey]

Nah the point is that you shouldn't need it at all, if the bar is in the right spot it won't feel heavy or uncomfortable. Not using the manpon forces you to work on getting your technique right and you'll benefit long-term.

 

[adamkungl]

hmm ok.

 

[SpaceMonkey]

Seriously though it's an awesome feeling when you properly nail your bar position, you feel so much more comfortable andp weights that you struggled with previously suddenly feel light, and you can smash out PBs effortlessly for a couple of sessions

 

[adamkungl]

I'm aiming for 120kg this week, which would be a Pb for me

 

[Cliffhanger]

Damn you bastards, this is making me miss lifting heavy. Remembering I want to lose muscle mass makes me feel a little better though.

 

[SpaceMonkey]

Gotta love that testosterone rush after a heavy set even if you're a girl eh Cliffy?

 

[adamkungl]

Within the next month here are my aims:
Weight 80kg
Squat 4x6 130kg
Deadlift 4x6 120kg
Bench 4x8 90kg
Military 4x8 50kg

 

[SpaceMonkey]

^ nice, you should prolly be able to deadlift a bit more than you squat though?

I'm currently on a diet so my lifts have taken a bit of a hit, don't have the strength with the calorie deficit, but can't wait to come back into it 10-15kg lighter and go hard, hopefully a 2x bodyweight deadlift and squat will be doable by the end of the year.

 

[adamkungl]

^ nice, you should prolly be able to deadlift a bit more than you squat though?

I'm coming from a better position with squats, they should even up over the next few months.

Currently squat 110, deadlift 80.