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Hot!Wayne's 5x5

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wayne_202
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Re: Wayne's 5x5 2017/01/19 18:28:02 (permalink)
6.5 km done on the bike straight after work tonight.
Cold hands but Refreshing!!
#21
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Brett
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Re: Wayne's 5x5 2017/01/20 13:05:27 (permalink)
wayne_202
https://youtu.be/w2tf6Z-Cppc

Here's a video. Unfortunately it's probably the worst set of the day (last one) but please tell me where I'm going wrong.



Good stuff putting up a vid! It's really not that bad but fortunately for you I have several tips that will help:
 
1 - Get some shoes. Any shoe with a solid base will do. Support for the arch is even better. Spongy trainers do not give support and going bare foot can flatten arches. A strong sturdy platform will allow you to balance better. You will note second rep you were losing balance.
 
2 - Depth. This is really personal preference but I don't believe it is necessary to go that low. Below parallel is the aim to ensure good knee health. Going lower hasn't been proven to give any more growth either. This is the target:
 

 
Just below parallel is easiest to gauge when the hip crease (ie. where your underpants sit on your upper thigh) is just a touch below the top of your knee, as in the pic above.
 
You will note at the lowest point your lower back rounds and the hips sort of 'go under' you. This is not good. You want to sit back into the squat as if you were sitting back on the toilet. Not going so low will limit how much 'butt wink' occurs.
 
3) Stance. Again personal preference but I would recommend a slightly wider stance. Not a massive amount maybe another 2-3 inches so heels are directly in line with outer shoulders. This will help with the butt-wink mentioned above and will also assist in the following point:
 
4) Keep chest up and back straight. Big breath will help keep this area solid. Hard to tell how you grip but once I narrowed my grip to just a few inches from my shoulder either side it helped to keep my chest up and to squeeze back muscles to keep tight. Focusing on a dot just above the horizon will also help.
 
That's all I have for ya bud! I'm no expert but I spent a lot of time trying to get mine just right. Hopefully these tips help you.
 
 
 
 
#22
wayne_202
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Re: Wayne's 5x5 2017/01/20 19:49:25 (permalink)
Brett
wayne_202
https://youtu.be/w2tf6Z-Cppc

Here's a video. Unfortunately it's probably the worst set of the day (last one) but please tell me where I'm going wrong.



Good stuff putting up a vid! It's really not that bad but fortunately for you I have several tips that will help:
 
1 - Get some shoes. Any shoe with a solid base will do. Support for the arch is even better. Spongy trainers do not give support and going bare foot can flatten arches. A strong sturdy platform will allow you to balance better. You will note second rep you were losing balance.
 
2 - Depth. This is really personal preference but I don't believe it is necessary to go that low. Below parallel is the aim to ensure good knee health. Going lower hasn't been proven to give any more growth either. This is the target:
 

 
Just below parallel is easiest to gauge when the hip crease (ie. where your underpants sit on your upper thigh) is just a touch below the top of your knee, as in the pic above.
 
You will note at the lowest point your lower back rounds and the hips sort of 'go under' you. This is not good. You want to sit back into the squat as if you were sitting back on the toilet. Not going so low will limit how much 'butt wink' occurs.
 
3) Stance. Again personal preference but I would recommend a slightly wider stance. Not a massive amount maybe another 2-3 inches so heels are directly in line with outer shoulders. This will help with the butt-wink mentioned above and will also assist in the following point:
 
4) Keep chest up and back straight. Big breath will help keep this area solid. Hard to tell how you grip but once I narrowed my grip to just a few inches from my shoulder either side it helped to keep my chest up and to squeeze back muscles to keep tight. Focusing on a dot just above the horizon will also help.
 
That's all I have for ya bud! I'm no expert but I spent a lot of time trying to get mine just right. Hopefully these tips help you.
 
 
 
 


Thankyou so much for taking the time out and do that for me Brett. I really appreciate it. Some great tips there.

1. I will get some shoes was waiting for the weight to go up but I think now is the time.

2. Honestly,I go lower as find it easier. I know it's wrong (cheating) and I will now correct that. Would this cause hip pain for going too low? My gym mate has given up on squats due too hip pain.

3. Did go wider a couple of weeks ago and found it far more comfy. Perhaps I'll go wider again ;).

4. My grip I sometimes have trouble with as my wrists are sometimes painful due to the angle of them gripping the bar. I will try bringing my hands in.

Once again thanks buddy
#23
Brett
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Re: Wayne's 5x5 2017/01/20 20:20:29 (permalink)
No problems mate. Replies are below:
 
1. I will get some shoes was waiting for the weight to go up but I think now is the time. 
Lots of lifters on here will recommend shoes. Apparently converse do a style that is favourable.

2. Honestly,I go lower as find it easier. I know it's wrong (cheating) and I will now correct that. Would this cause hip pain for going too low? My gym mate has given up on squats due too hip pain.
It's not cheating as such, but the flexion at the bottom is likely to cause back injuries down the track, especially as the weight does up. It compresses the discs and can make them bulge, resulting in injuries like my herniated disc. I don't know about the hip injury, but it's possibly he got hurt through inflexibility. You probably find going lower easier as you can 'bounce' out of the hole. Unfortunately it looks like your spine is doing a fair bit of the bouncing instead of your posterior chain!

3. Did go wider a couple of weeks ago and found it far more comfy. Perhaps I'll go wider again ;).
Good.

4. My grip I sometimes have trouble with as my wrists are sometimes painful due to the angle of them gripping the bar. I will try bringing my hands in. 
Maybe film a front on one next time so I can see grip width. You should be able to fully grip and squeeze the bar. Wrists shouldn't be flexed too much a little is okay but they are to support the weight with your traps. Squeeze back muscles and tuck elbows close to your sides. I usually am a bit stiff getting into position and elbows ache a bit but after a few sets it is good.
 
Again I am by no means an expert but these pointers should help.
#24
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