Power cage, barbell and bench have arrived - what now!?

subakwa

So, after reading MFP and losing weight since the end of Feb, and about 2/3 of the way to target, my partner and I decide we should start lifting.

Being parents of young kids and living in a rural area getting to a gym regularly enough was never going to work. We have stables that aren't used for anything other than storage so we decided to splash out and get some weights to set up at home. A pallet with power rack, Olympic barbell & weights, bench and adjustable weight Dumbbells has just arrived! Eek.

So, before I get all excited and set it up, any advice on building up, locating, extra bits that would be useful etc?

The plan when built is to start from scratch with Stronglifts 5x5.

Thanks in advance for any hints and tips!

StealthHealth

You won't need any extra equipment for Strong lifts but you will need a little planning on where to put the powercage.

• You will need a decent solid floor (you may drop weights) and if your weights are cast iron (not rubber coated) you should put in some floor mats to minimise damage to the floor or weights.
• You will need enough room on either side of the rack to add and remove plates.
• You will need the headroom to perform an overhead press with a weighted bar.
• You may benefit from a full length mirror to help you with form (especially if working out alone)
• You will need enough space to pull the bench out of the cage when performing lifts other than bench press.

LazSommer

Go with the plan and stick with it until it no longer gives results per plan.

juliewatkin

StealthHealth wrote: »

You won't need any extra equipment for Strong lifts but you will need a little planning on where to put the powercage.

• You will need a decent solid floor (you may drop weights) and if your weights are cast iron (not rubber coated) you should put in some floor mats to minimise damage to the floor or weights.
• You will need enough room on either side of the rack to add and remove plates.
• You will need the headroom to perform an overhead press with a weighted bar.
• You may benefit from a full length mirror to help you with form (especially if working out alone)
• You will need enough space to pull the bench out of the cage when performing lifts other than bench press.

I agree with all of this bar the mirror. Looking in a mirror to perfect form actually detracts from it as you are looking rather than feeling what you should be doing. For form, video your lifts.

We built a platform in our basement that is 2 layers of 3/8" plywood cross laid covered with heavy duty rubber horse stall mats.

Cage, bench, bar and plates is all you really need for now. As you progress you can invest in other fun stuff. They are the core of all of it.

BrianSharpe

Does your set of weights include a couple of fractional (2.5lb plates)? If not get a couple (they're stupidly expensive compared to other plates but with SL 5x5 progressing 5lbs at a time they're pretty much necessary)

Other than that, start with an empty bar and follow the plan!

StealthHealth

juliewatkin wrote: »

StealthHealth wrote: »

You won't need any extra equipment for Strong lifts but you will need a little planning on where to put the powercage.

• You will need a decent solid floor (you may drop weights) and if your weights are cast iron (not rubber coated) you should put in some floor mats to minimise damage to the floor or weights.
• You will need enough room on either side of the rack to add and remove plates.
• You will need the headroom to perform an overhead press with a weighted bar.
• You may benefit from a full length mirror to help you with form (especially if working out alone)
• You will need enough space to pull the bench out of the cage when performing lifts other than bench press.

I agree with all of this bar the mirror. Looking in a mirror to perfect form actually detracts from it as you are looking rather than feeling what you should be doing. For form, video your lifts.

We built a platform in our basement that is 2 layers of 3/8" plywood cross laid covered with heavy duty rubber horse stall mats.

Cage, bench, bar and plates is all you really need for now. As you progress you can invest in other fun stuff. They are the core of all of it.

Stuff in bold: Good points

medic2038

BrianSharpe wrote: »

Does your set of weights include a couple of fractional (2.5lb plates)? If not get a couple (they're stupidly expensive compared to other plates but with SL 5x5 progressing 5lbs at a time they're pretty much necessary)

Other than that, start with an empty bar and follow the plan!

As an alternative to that, you could also get lengths of chains. I'd imagine in a rural area you might have more access to a hardware/building supply place.

BrianSharpe

medic2038 wrote: »

BrianSharpe wrote: »

Does your set of weights include a couple of fractional (2.5lb plates)? If not get a couple (they're stupidly expensive compared to other plates but with SL 5x5 progressing 5lbs at a time they're pretty much necessary)

Other than that, start with an empty bar and follow the plan!

As an alternative to that, you could also get lengths of chains. I'd imagine in a rural area you might have more access to a hardware/building supply place.

Good idea!

pmm3437

Other then the above ( good suggestions ), I would put some consideration into ensuring your space is 4 season comfortable. Not being able to use it several months out of the year due to heat/cold kinda defeats the purpose.

TR0berts

Two additional things. The first should be obvious, but my old gym (one of a few reasons why I don't go there anymore) didn't follow this: make sure your equipment is level. Nothing like trying to perform a lift and having one side slightly lower than the other.

Second, it might be worthwhile, although not necessary, provided you're level to begin with, to have a specific spot for deadlifting that can be repaired, if necessary.

OK, I guess a third thing, since I/we am/are on deadlifts: see about building or buying a loader, such as shown here: http://www.roguefitness.com/mini-deadlift-bar-jack?gclid=CIXp9urO_c4CFcQfhgodIlsNnw. It's not terribly expensive, but works better, IMO, than putting a plate under the other plate(s) for loading. I built my own for a little less based on this design: http://www.endofthreefitness.com/how-to-build-a-mini-deadlift-jack/

rileyes

Are you building the shelter structure too? Consider floor space for foam rolling and calisthenics. 12x10 may be adequate. Make sure you have the height for OHPs, pull-ups and jumps.

I have the horse stall mats in my gym. They are laid over an existing concrete pad with floating wood floors. (I'm not moving more than 200lbs and not planning on dropping the weights.) The mats have a tendancy to move around so consider a frame. Also consider building a platform with 3/4 plywood -- @nakedraygun has a DIY thread with his example.

Lizarking

Big fan over the rack was one of the best things I did.

subakwa

Thanks so much everyone. All really helpful.

I am in the far south west of the U.K. so our temperature swing isn't too bad. Rarely gets below freezing nor warmer than 70 deg F. I am think a garage heater for worst of winter and in the summer the concrete block stables stay cool anyway.

The flooring is food for thought. It is rough concrete pad stall floor. Horse stall mats sound good for the deadlift and I might need to shim the rack to level it slightly. I will have to see once it is built up. I hadn't though about a floating floor or framing though, so will have to mull on that a bit - cheers for raising it!

I can see a good day of work coming up getting all this in first position and then ongoing tweaks

sventheviking

I would actually look into something called the Greyskull LP. I think it is a far more solid training plan for a beginner to follow very similar to SL5x5 but there are numerous alterations you can make depnding on yiur beginning goal. The sort of amrap set(he explains it) gives a better foundation to build yourself up from and when you must dial back the weights(inevitable we all do it) it gives you a better foundation to break through the plateu.

I can get more into whys and hows but greyskull lp>sl5x5 in my opinion.

sventheviking

For the floor you can build a lifting platform its incredibly easy and they are pretty sturdy. Mine is three sheets of plywood with horsematting on the edges to take the impact. However my garage floor was already cracking down the center and I was doomed from the get go I'm moving my dungeon under my house and until then I deadlift at a local gym and hope I dont get thrown out for it hahah

quiksylver296

I'm just jealous you have your own power rack and room to set it up. Lucky!

subakwa

Hi everyone!

Thanks for the help and advice given. All set up right now and a few workouts down. Seems to be working ok for the moment, although a couple of tips from above to implement yet.

Here are a few pics.

Bojemoy

Bigger, Leaner, Stronger by Mike Matthews

You won't believe how a $14 book can change your life.
I've lost 15lbs in 9wks, while maintaining & improving lean muscle. Lost 3 pant sizes and now at 15% body fat, from 21%.

I started with a mini home gym in the office upstairs. I just recently got a power cage, another bar and a few more weights, now moving the home gym to the garage!

Sued0nim

I get what people are saying bout form and mirror but one of the hardest parts of a squat to master as a beginner for me was the knee tracking outwards over toes ...I couldn't feel it had to see to correct

I think a moveable mirror is not a bad idea to start with

By the way ...nice looking home gym ...you're lucky

medic2038

Sued0nim wrote: »

I get what people are saying bout form and mirror but one of the hardest parts of a squat to master as a beginner for me was the knee tracking outwards over toes ...I couldn't feel it had to see to correct

I think a moveable mirror is not a bad idea to start with

By the way ...nice looking home gym ...you're lucky

I had that problem when I first started too. I think one of the best ways to get started is to have someone (or DIY) recording a video of your forms.

I've done that before, and most people are quite honest with their critiques.

subakwa

I have been videoing myself doing squats. I suck. I am trying to practice without a bar, and they aren't so bad then, but add the bar and it changes everything.

Any squat advice is gratefully received! I have been reading Starting Strength and everything he says on squats I get - I just struggle to turn it into a movement my body does!

Sued0nim

subakwa wrote: »

I have been videoing myself doing squats. I suck. I am trying to practice without a bar, and they aren't so bad then, but add the bar and it changes everything.

Any squat advice is gratefully received! I have been reading Starting Strength and everything he says on squats I get - I just struggle to turn it into a movement my body does!

Rippetoe

Sued0nim

https://m.youtube.com/watch?v=QhVC_AnZYYM

subakwa

Sued0nim wrote: »

subakwa wrote: »

I have been videoing myself doing squats. I suck. I am trying to practice without a bar, and they aren't so bad then, but add the bar and it changes everything.

Any squat advice is gratefully received! I have been reading Starting Strength and everything he says on squats I get - I just struggle to turn it into a movement my body does!

Rippetoe

Yes, Rippetoe.

I guess it is practice, practice, practice!

curlsintherack

first of all your home gym is spectacular. you did it right the first time instead of doing what so many of us do and purchase this here and that there. I personally still own an adjustable bench and squat stand even after investing in a power rack simply because I've been too lazy to attempt to sell it.

A plate tree or rack mounted weight storage is a good investment. I drilled holes through my plate storage posts and put pins in them so that my children can't accidentally pull plates off the posts onto themselves without pulling the pins first.

Also look at your rack manufacturers website and see what optional attachments they offer such as a set of dip bars or a lat pulldown/ seated row add on. Not part of sl 5x5 but still maybe useful towards your goals.

after the basics a second barbell was my splurge Mostly because of the small space I have to work with it makes changing from one exercise to another easy and once you progress onto another plan it may be a must have.

subakwa

@lsutton484 - thanks!

There is a lat pull down too, which I haven't built up yet, purely because we wanted start out simple. Must get round to it though, you are right.

Good point o the second barbell. I can already see that switching in and out of the rack could become tiresome, so thanks for highlighting that.

I am already in love with having this right by the house. I am studying today but nipped out to get a session in and the time out was only the length of the session. I couldn't have taken any time to drive the 30+ mins to our nearest gym, so that workout would ever have happened. I could get into this...

Unknown

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subakwa

Hanging thing is suspension straps (TRX style) tied back out the way. Good for stretching and body weight exercises (or for swinging on if you are my 4 year old!)

upoffthemat

That looks awesome!