Started on Monday, now have more questions...

Charlenelindsay5

So I started this program on Monday. I had no problems with the squats or bench press (empty bar).

Barbell rows were a little more tricky. I joined a gym on a military base so no lighter bars, lightest plate is a tiny 5 lb one, and I couldn't do the barbell row with 2 10 lb plates. I used one of the fixed weight barbells but am not sure how much it weighs? The fixed plates said 15 lbs each side, so I can add to 30 lol But I don't know if that's taking into account the weight of the bar? And if not, how much does a bar on a fixed weight barbell weigh?

I also found it awkward because it was much lower than a bar with regular plates would be. Tonight as I was there I was thinking maybe I could stack some plates for height and use an empty bar next time?

I realized tonight that I will DEFINITELY struggle with overhead press. My first set with an empty bar I managed 5. Then 2 sets of 4, 1 set of 3, and my last set was 2, followed by a lovely pop in my shoulder. I will add that I've had issues with my right arm for as long as I can remember, have spent countless hours in physio, etc. Nothing outright wrong with it, just a lot weaker than my right. I also have chronic myofascial pain, which tends to flare on my left side... I have also been cleared for this workout. So this is where I'm thinking the fixed weight barbells might come in handy, for the time being. But back to my first question... how do I calculate the weight? Lol

Totally forgot the next part until now. Back to military base gym... can I stick with empty bar for a while until I can get some smaller plates? I have seen some cheap ones on amazon that I'm willing to order and just throw in my gym bag... good idea so I'll be able to progress without hurting myself?

Katiebear_81

The fixed barbells at my gym are the weight that is stamped on the end. Your mileage may vary. Is there a scale in the gym? You could weigh it.

Yes, stack the weights to get the barbel for the row to the appropriate height.

How is the shoulder today? Sore, etc? Do take it easy and work into it. A full 45 lbs OHP is not easy for Most women to start with.

Yes - keep going with the empty bar until you don't feel like you're dying.

Charlenelindsay5

Thanks so much I know my post was all over the place I was trying to type it quickly while waiting for my daughter Definitely didn't think of using the scale to weigh the fixed barbell lol Feel a little silly now but kind of glad I asked

The ohp was just today Shoulder is a little sore I'll know tomorrow whether it's a "darn, hurt myself" or "geez, haven't used that muscle in a while"

Now I'm just focusing on walking down the stairs.... yikes LOL

krokador

If your left arm is significantly weaker than your right arm, you may find it more suited to start off with dumbbells. It'll also give you more freedom of movement so that your shoulders can get a bit stronger without being put in a position they are not yet comfortable in. Just do what your weaker arm can and try to even them up before moving forward to the bar. (I'd even suggest doing an extra set with just the weak arm every workout, to help it catch up a bit)

And like katiebear said, usually fixed bars have fixed weights, and that weight is written on the sides. If you can add more plates to it, then it's a standard bar and those are typically 10-20lbs empty, so if the plates read 15 you have between 40 and 50lbs on there!

xsmilexforxmex

Base gym for me as well - the fixed barbells here are total the weight that's stamped on the side.
For the OHP, I would maybe go to one of the fixed ones and start from a lower weight - that will help you prevent injury and make sure your form is good on it.
As for plates, here there are a few 2.2lb plates floating around I can find sometimes. I've actually be considering buying some off amazon as well, though. You might consider talking to the gym staff and see if it's something they have the money to buy. Sometimes they will, other times (honestly, usually) they just laugh... but it never hurts to try!
Good luck!

Katiebear_81

xsmilexforxmex wrote: »

Base gym for me as well - the fixed barbells here are total the weight that's stamped on the side.
For the OHP, I would maybe go to one of the fixed ones and start from a lower weight - that will help you prevent injury and make sure your form is good on it.
As for plates, here there are a few 2.2lb plates floating around I can find sometimes. I've actually be considering buying some off amazon as well, though. You might consider talking to the gym staff and see if it's something they have the money to buy. Sometimes they will, other times (honestly, usually) they just laugh... but it never hurts to try!
Good luck!

I just had my fractional plates delivered! I can't wait to use them tonight. I picked mine up (Amazon Prime) for about $50 Canadian - it's 4 lbs worth of half pound plates, so you can add one pound at a time. I think there re sets that have even less weight in them, so you can add a half pound (instead of having to add a full pound)... but I'm ok with the full pound.

krokador

Katiebear_81 wrote: »

xsmilexforxmex wrote: »

Base gym for me as well - the fixed barbells here are total the weight that's stamped on the side.
For the OHP, I would maybe go to one of the fixed ones and start from a lower weight - that will help you prevent injury and make sure your form is good on it.
As for plates, here there are a few 2.2lb plates floating around I can find sometimes. I've actually be considering buying some off amazon as well, though. You might consider talking to the gym staff and see if it's something they have the money to buy. Sometimes they will, other times (honestly, usually) they just laugh... but it never hurts to try!
Good luck!

I just had my fractional plates delivered! I can't wait to use them tonight. I picked mine up (Amazon Prime) for about $50 Canadian - it's 4 lbs worth of half pound plates, so you can add one pound at a time. I think there re sets that have even less weight in them, so you can add a half pound (instead of having to add a full pound)... but I'm ok with the full pound.

I had gotten mine from https://www.fitnessavenue.ca/ for about 35$ CAD (https://www.fitnessavenue.ca/amstaff-fitness-fractional-plates) or so, I think.

1/4 lbs, 1/2lbs, 3/4 lbs and 1lbs plates in the set. (I carry the 1 and 1/4 pounder with me to the gym, so I get 2.5 total in increments on the bar, use the gym's 2.5s for 5lbs, and on, haven't needed to be more precise so far) . In case anyone was curious what the best deal out there I could find may be

DawnEmbers

oooo plate envy. I've been wanting to get those for years. Good choice!

Charlenelindsay5

Thanks ladies! I took a better look in the gym today. Feeling less intimidated so took my time. They actually have 1 set of 2.5 lb plates. I ordered some 1.25lb plates and I think I'll be good to go once they get here. If I need to order smaller plates than that I will DEFINITELY keep that link in mind