Brolic Gaoler
formerly Alienshogun
Personally I would skip them rather than doing them on a smith machine.
He doesn't have barbells.
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
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Personally I would skip them rather than doing them on a smith machine.
He doesn't have barbells.
FallingEdge
Member
Uhhhh.... deadlifts on a smith machine? Is that even possible?
I'm sorry if I missed this but why can't you do them without the smith machine?
I'm sorry if I missed this but why can't you do them without the smith machine?
L0st Id3ntity
Member
Bought starting strength a week ago, read it, and went to the gym to figure out what my starting weights are going to be.
Squat: 155lbs
Deadlift: 110lbs (my form is bad if I add more)
Bench Press: 132lbs
Overhead Press: 66lbs
Bent Row: 88lbs
Chinup: 6-4-3
I'm 23, 170lbs, 5"10, 12%bf, have been working out for hypertrophy for the last 3 months, made some decent gains, but felt I was missing out after reading the book. I want a strong foundation regardless of aesthetics. But here are some factors:
- My body is kinda disproportionate, most of my muscles and fats are in my legs, it's worrying me that squats are the main lift in this program.
- I don't want to add fat before summer, so I'm on a slight calorie deficit, but my diet is 95% clean with at least 150g of protein. I plan to switch to a surplus next fall.
Proceed regardless?
Squat: 155lbs
Deadlift: 110lbs (my form is bad if I add more)
Bench Press: 132lbs
Overhead Press: 66lbs
Bent Row: 88lbs
Chinup: 6-4-3
I'm 23, 170lbs, 5"10, 12%bf, have been working out for hypertrophy for the last 3 months, made some decent gains, but felt I was missing out after reading the book. I want a strong foundation regardless of aesthetics. But here are some factors:
- My body is kinda disproportionate, most of my muscles and fats are in my legs, it's worrying me that squats are the main lift in this program.
- I don't want to add fat before summer, so I'm on a slight calorie deficit, but my diet is 95% clean with at least 150g of protein. I plan to switch to a surplus next fall.
Proceed regardless?
Price Dalton
Member
Glute ham raises and single leg dumbbell deadlifts are good alternatives.
sssstententen
Member
Age: 19 (20 in a month)
Height: 5'9in / 175.26cm
Weight: 165lb / 74.8kg
Goal: All around stronger. Trim fat to a decent level. Nothing crazy, just in shape.
Current Training Schedule: None. I am not completely out of shape but much worse off than I was back in high school.
Current Training Equipment Available: I have 1 15lb dumbell. That's it. I am considering a gym membership but locally, there's YMCA, Planet Fitness, LA Fitness, and a Gold's Gym. I've heard terrible things about all of them. I do not have the money for any machines/benches/bars. I can buy more dumbells and other low cost accessories though.
Comments: I've definitely gone through some muscle atrophy in the last 3 years. My diet also went from super good (only ever eating proteins and whole grains, vitamins every day. No fast food. No Candy. No deserts. Nothing) to terrible (candy about once a week, sweets occasionally, and more carbs than I'd like). I still eat chicken as my main thing every day. Some days I'll only have chicken. I will get breaded chicken along with non-breaded though. I still only ever eat whole wheat bread too.
Biggest current bummers: Have a little pudge on my stomach, I lost all definition I once had in my abs (used to have lower ab curve and everything, never a six pack though), arms used to be much more defined, especially biceps. Forearms used to be much more defined as well. Shoulders smaller than they used to be.
Going to start using Fitday daily. Going to start trying to get out and moving around more often, but would love a actual program to get settled into, or to find a gym that has equipment for me to start lifting again (I used too). I consider myself decently in the know of how to get fit, just have problems getting around to doing it.
Height: 5'9in / 175.26cm
Weight: 165lb / 74.8kg
Goal: All around stronger. Trim fat to a decent level. Nothing crazy, just in shape.
Current Training Schedule: None. I am not completely out of shape but much worse off than I was back in high school.
Current Training Equipment Available: I have 1 15lb dumbell. That's it. I am considering a gym membership but locally, there's YMCA, Planet Fitness, LA Fitness, and a Gold's Gym. I've heard terrible things about all of them. I do not have the money for any machines/benches/bars. I can buy more dumbells and other low cost accessories though.
Comments: I've definitely gone through some muscle atrophy in the last 3 years. My diet also went from super good (only ever eating proteins and whole grains, vitamins every day. No fast food. No Candy. No deserts. Nothing) to terrible (candy about once a week, sweets occasionally, and more carbs than I'd like). I still eat chicken as my main thing every day. Some days I'll only have chicken. I will get breaded chicken along with non-breaded though. I still only ever eat whole wheat bread too.
Biggest current bummers: Have a little pudge on my stomach, I lost all definition I once had in my abs (used to have lower ab curve and everything, never a six pack though), arms used to be much more defined, especially biceps. Forearms used to be much more defined as well. Shoulders smaller than they used to be.
Going to start using Fitday daily. Going to start trying to get out and moving around more often, but would love a actual program to get settled into, or to find a gym that has equipment for me to start lifting again (I used too). I consider myself decently in the know of how to get fit, just have problems getting around to doing it.
Have you looked at Grey Skull LP? Same compound movements as SS but with a bit more focus on aesthetics and only squatting twice a week. It is in the OP.
I'd be worried that your squat is so much higher than your deadlift. Make sure you're going down to parallel. Remember that parallel means that your greater trochanter is at the level of your knees. You should feel a bit weak at the bottom ("the hole") and a stretch in your glutes. Make sure that your weight is placed mainly over your heels as well (lift up your toes to make sure this happens).
that's a pretty weak excuse. You can hear terrible things about everything in the world. I switched over to Golds about 4 months ago and have had a good experience. Even though my Golds is smaller than most, it still has 6 barbell benches, two squat racks, dumbbells up to 140lbs, a deadlifting platform, and more random ass machines than you could shake a stick at for $20 a month. It's nothing fancy but all I want is to lift and go to work so it's good enough for me.
Diatribe1974
Member
Okay....weight loss is happening again (last night's game of "Presidents & Assholes" didn't help though....that and this hangover). Chest/Triceps day today was sorta rough, but I slugged through it. Am almost 3 months into things and have dropped almost 37lbs so far and really increased my basic strength (I'm essentially up to where I needed to be for a man my age) and now is all pure gains. 9 more months to go in my 1st year of my 3 year plan. Slow and steady and not to get discouraged is the way I'm doing things.
Proceed regardless. You'll definitely add a little muscle and recomp your body a bit if you are a complete novice on a caloric deficit.
Finally did 3 sets of 47,5 kgs (104,7 pounds) on the overhead press today. 50 next! Love getting to those round numbers.
Are there good alternatives to the bench press? I've had problems with a wrist for months, especially when doing the bench press (both bar and dumbbell) and lying triceps extensions. Lying presses are bad, in other words. The standing overhead press feels ok. I've been to the doctor, and he just sent me on to a physiotherapist. Haven't been to her yet.
Are there good alternatives to the bench press? I've had problems with a wrist for months, especially when doing the bench press (both bar and dumbbell) and lying triceps extensions. Lying presses are bad, in other words. The standing overhead press feels ok. I've been to the doctor, and he just sent me on to a physiotherapist. Haven't been to her yet.
The gym he goes to doesn't have barbells? That's fucked up.
I take a police exam on Friday at 11:30 am, should I be upping carbs that morning/the day before? Also does Gatorade actually do a single thing? Looking for any edge that can help lol. I've been on a low carb diet for so long (lost 35 lbs since mid Jan) that I don't know what working out full of carbs is like.
Do you guys know of any resource for finding a workout buddy in Chicago? I'm trying to apply the exercises from Starting Strength, but I have no one who can critique my form. My gym is filled with proselytizing blowhards who tell me to look up when doing squats, among other things.
You are better off not using a workout partner. When in doubt, upload a video of your technique and we can critique you.
Unless your partner is going to keep the same schedule you are and workout at the same intensity as you, they are going to be more of a hindrance than a positive.
tuna on toast
Banned
Anybody ever get tennis elbow?
hawkshockey11
Banned
225 squat in 3 months fuck yeah. My body is made to squat. Bench press not so much....
It is but a pain in the ass remembering to keep the hooks out.
Had to use it a couple of times because some dumbasses had to use the squat rack for arm work.
entremet
Member
Same. I'm 275 x 3 x 5, but have a 160 x 3 x 5 bench.
hawkshockey11
Banned
Opposite. I'm gonna try 285 on squat tonight if my knees are feeling it. I can do 245 x 3 x 5 bench press.
Khalifa Jayy
Banned
Q: Monday is my first day starting my routine. I will be doing shoulders and triceps. Is it better to run all of my shoulder exercises then do my triceps? Or is alternating better? Thanks.
entremet
Member
What's your routine? And what are your goals?
Khalifa Jayy
Banned
Monday I will be doing:
Barbell Shoulder Press
Dumbbell Lateral Raise
Seated Reverse Flyes
Dumbbell Shoulder Shrug
Barbell Lying Triceps Extension
Cable One Arm Tricep Extension
Overhead Triceps Extension
I'm looking to gain size/strength. I'm one of those naturally skinny-fat people, but it's time to bulk up. I'm tired of having thinnish arms, decent legs, and a chubby mid-section!
Holy triceps! Might want to cut the volume down a little, especially if you're just starting out. To a certain degree, less if more.
Also shoulders and triceps is a pretty narrow split day. Have you thought about something more general if that's the route you want to take? Maybe a push/pull/legs, or a chest/tri, back/bi, legs/shoulders split?
Khalifa Jayy
Banned
OK, you're going to help me through this whether you intended to or not. So stick around! lol.
My splits are as follows:
Mon: Shoulders/Traps & Triceps
Wed: Back & Forearms
Thu: Chest & Biceps
Sat: Legs (& Swimming at home)
Thoughts? Help me re-arrange!
EDIT: I was mainly basing my workouts after this:
http://www.muscleandstrength.com/workouts/dougs-4-day-split-workout.html
(The only difference being that I'm doing Tuesday's exercises on Wed.)
only 120ish for bench
Wahh. At least you guys are capable of benching right now.
Khalifa Jayy
Banned
I can bench about 35 lbs. So, you're not alone...
You changed your username...?
I can't bench right now because I am letting my shoulder heal up.
Khalifa Jayy
Banned
Yea. But then they added my old username as my tag. Assholes, lol.
Ahh, I see. Now I feel worse for having the world's weakest chest.
No bodyweight triceps exercises? Do some dips and diamond hindu pushups.
Khalifa Jayy
Banned
Ah, I forgot dips! I was actually supposed to add that in. I guess I'll remove Barbell lying triceps?
close grip bench vs skull crushers? just preference isn't it?
i feel a lot more tired from cgbp and with it + weighted dips i think that's all the assistance exercises for triceps i need.
re: dl on smith machines from a few posts up, saw someone doing it and it looked awkward as fuck (their form wasn't good either). i don't get why they chose it over the bbs.. i know free weights intimidate a lot of people but i think it's rubbish for PTs to give out not so good advice.
i feel a lot more tired from cgbp and with it + weighted dips i think that's all the assistance exercises for triceps i need.
re: dl on smith machines from a few posts up, saw someone doing it and it looked awkward as fuck (their form wasn't good either). i don't get why they chose it over the bbs.. i know free weights intimidate a lot of people but i think it's rubbish for PTs to give out not so good advice.
Yup, from weighted chins
does anyone else find they have minor changes in form from week to week? i squatted for the first time in a few days tonight, hit 120kg but found my wrist was being strained.. it's strange, i'm overhand / no thumb grip as usual but somehow it was leaning more on my wrist than normal. any ideas?
L0st Id3ntity
Member
Thanks for the comments.
I think it is because I'm familiar with the squat, unlike the other lifts, I almost never did a deadlift before. 155lbs squats 3x5 felt quite comfortable actually, I do make sure I go all the way down in, I feel "the hole".
Here's a video for inspiration: http://www.youtube.com/watch?v=_GY2IgRUclw
20 year old Carl Yngvar Christensen squats 420 kilos (925,94 pounds), benches 292,5 (644,85 pounds) , and deadlifts 352,5 (777 pounds), and makes it look sooo easy. That was in 2010, after training for just over three years. He just set new prs a couple of days ago: 445 squat, 322,5 bench and 367,5 deadlift. 21 years old, weighing 160 kilos.
20 year old Carl Yngvar Christensen squats 420 kilos (925,94 pounds), benches 292,5 (644,85 pounds) , and deadlifts 352,5 (777 pounds), and makes it look sooo easy. That was in 2010, after training for just over three years. He just set new prs a couple of days ago: 445 squat, 322,5 bench and 367,5 deadlift. 21 years old, weighing 160 kilos.
Why are you doing so much if you only bench 35 lbs?
I live in Chicago. Where you do train around?
How can you can tell if your body is "bad"? A lot of guys are in a rush to strip the bar down if they think that their backs are rounding even a fraction of an inch.
Also, fellas, you really can't call a place a gym if they don't have a rack or barbells. It's like calling a place a restaurant even if they have don't plates or tables. And what are you guys looking when you post routines that go "Legs/ Arms/ Rest/ Abs, etc?." That tells us nothing about the volume, intensity, or progression of the lifts.
entremet
Member
I'm guess you mean two 35 pound plates? Which is 115. Not bad if you haven't been lifting. You can easily improve on that with one of the OP programs and good nutrition.
Just watched my overweight and out of shape boss go to GNC and get suckered into buy $120 worth of protein, creatine and other supplements because he was told he needed this. He's already worried about muscle loss when working out. =(
I worry for people with these all or nothing mentalities.
I worry for people with these all or nothing mentalities.
I kinda have that, but I'm smart about it. When I get into something, I get very into it. Whether it was Pokemon cards when I was a kid, or Diablo 2, or now health and fitness, I go all-in. My girlfriend is like "lighten up you can miss a day and eat garbage all day, but that just isn't how my brain works. Luckily my hardcore thriftiness keeps my out of GNC anyways, and make me look into supplements hardcore before adding them. Flax seed is on its way from Amazon though!
I hear ya...just hate to see a salesperson basically scare him into thinking his workouts will suffer if he doesn't take X or Y supplement. I'm just happy he's doing something about his fitness level.
L0st Id3ntity
Member
I had a coach watching me, I struggle to keep my chest up and maintain a neutral lower back at the same time throughout the movement.
reggieandTFE
Member
If it wasn't for my job I'd love to do Starting Strength with you, but I'm on the road for weeks at a time and don't have a stable gym schedule.:/ What gym are you going to?
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