Want to start 5x5 - questions on should/should nots

KDar1988

I am seriously considering starting this. I should have have a while ago. I have some questions not related to 5x5 exactly.

The gym I would do this at only has 1 (and I think it's called) Power Cage. It looks like a cage without any sides. It has adjustable hooks for racking the barbell and adjustable safety bars.

For the OHP, is it ok to do the OHP in the power cage? If so, should I set those safety bars up high so that if I have to put it down quick I have them there? Sorry if it's a dumb question but I'm still learning all this.

I also like to do bentover barbell rows. Is it ok to do them in there too? I have read on here definitely no curling in there, didn't know if the bentover row was considered the same.

Deadlift I'm good with. I'll just steal a bench press barbell and move it to an empty space. Hard part with this gym is it's so small and they have so much equipment in there that you have watch your step and not trip on stuff as your squeezing by something so empty floor space is minimal. But I'll make do.

Thanks

powercycle

Personally, I've never done the OHP in a cage/rack. I just powerclean the weight and lift.

There's no reason to do rows in the powercage since you're lifting them off the ground. If you fail to the point of dropping the weights, it'll just fall on the floor. No safety pins needed.

ObsidianMist

I try to go early enough that the gym won't be super busy and then I kind of just take over one of the squat racks (I'd feel a lot worse about doing this if my gym only had one), and I set up a bar on the floor in front of it for deadlifts or rows or overhead press, and step into the actual rack for squatting or if I want to do some overhead press with the bar back on my shoulders instead of in front. I've never considered putting up the things to catch a midair overhead press bar, I would just try my damnedest to control the bar on the way down and let it come to the floor. the problem is, if you do fail it, you can't know where exactly your arms are going to be when it happens so you really can't know where to put the bar holder thingys. I would just not stress about it and accept that the worst thing that happens is you have to step back quickly and let it fall in front of you to the floor.

professorhuggins

As a member of a gym that has a limited number of racks/cages, I find it pretty irksome when someone is using it for something it isn't needed for. Nothing is more frustrating than waiting to do squats while Broseph does curls in the cage.

KDar1988

Thanks everyone. I appreciate your input! Glad I asked. Now I have to figure out the best time to go and get started.

jessef593

I personally don't believe you should use the power rack for overhead presses or bent over rows unless it has hooks on both the inside and out. At my gym we have 4 power racks and 3 are set up to be used by two people at once. Your gym should have preset bars with weights on them. For rows a 10lb jump isn't much but it might be a bit harder for overhead presses.

McCloud33

For me I use the rack for squat, bench, and ohp. I have to move the j-hooks to the outside for ohp, otherwise, I hit the top.

KDar1988

jessef593 wrote: »

I personally don't believe you should use the power rack for overhead presses or bent over rows unless it has hooks on both the inside and out. At my gym we have 4 power racks and 3 are set up to be used by two people at once. Your gym should have preset bars with weights on them. For rows a 10lb jump isn't much but it might be a bit harder for overhead presses.

I wish! It's super small. The owners do the best they can but there just isn't the square footage for everything.

sammyliftsandeats

OP, are there extra olympic bars? My gym has about 2-3 extra olympic bars that you can use outside of the cage/bench.

Maybe you can take the bar and use it in a free space.

I don't know how small is super small but that might work.

SonyaCele

i do OHP and rows in the power cage. i put the ohp hooks just about chest level so i have to squat down just a tiny bit to unrack. i just do 3 or 4 sets of each so i'm not taking up the rack all day.

alyssa0061

professorhuggins wrote: »

As a member of a gym that has a limited number of racks/cages, I find it pretty irksome when someone is using it for something it isn't needed for. Nothing is more frustrating than waiting to do squats while Broseph does curls in the cage.

KDar1988

samanthaluangphixay wrote: »

OP, are there extra olympic bars? My gym has about 2-3 extra olympic bars that you can use outside of the cage/bench.

Maybe you can take the bar and use it in a free space.

I don't know how small is super small but that might work.

There are 2 bench press stations and 1 straight curling bar (not Olympic) I could steal one of the bars from the bench press station. I've only seen the station used a few times so I don't think anyone would care.