New to free weights and StrongLifts
ScottF83
Posts: 233 Member
Hey
Long time MFP'er, first time weight lifter
Well, saying that - I've done the machines at the gym of course. Everyone gives them a try, right? But I seriously wonder if many people actually have a purpose or plan when they sit down at the equipment. I know I didn't! haha
Anyway, I lost a nice chunk of weight doing P90X and then Insanity. I moved house and now don't have the time or inclination to start another BB program of 6/7 days a week for 2/3 months.
I also got chatting to another MFP addict. A lady from America who purely does free weights. She sold me on this StrongLifts program and I have been reading about it for the past few days - trying to research and such.
Research because I don't have the full set of equipment and I don't have a current gym membership. Been looking at benches but the cheap ones don't seem like they will last very long and the expensive ones are a big investment. Power racks are the other item that I don't have, these are very large from what I can see and don't really have the space.
I currently have a fairly cheap set of weights that I bought from Argos a long time ago. It's a barbell, two dumbells and a bunch of weights. Never added it all up but I'm sure it doesn't go very high, but it'll get me started. And it's Christmas soon!
Then I stumbled across two amazing pages. The first was this place! So glad to have found a MFP group for this. I know everyone on MFP has a good heart and a healthy mixture of supportive and brutally honest. Exactly what I like!
The second was a page about starting a slight variation of StrongLifts when you don't have the equipment and want to "try it out first". Exactly what I needed!
That page is here in case anyone else is interested: http://stronglifts.com/stronglifts-5x5-minimalist-strength-training-program/
So I plan to start this tonight in my garage. I don't have any lights in there and it's currently dark by 4:30pm, so it'll be interesting to say the least. Probably sodding cold too.
Oh well, have to start somewhere - right? And if this takes off, as I'm sure it will, then I'll think about investing in a gym membership most likely as I don't see me finding somewhere for a good, quality power rack/cage in my house!
Right - I'm off to fill in the spreadsheet that I found on that link and find some pictures/videos of the moves
Long time MFP'er, first time weight lifter
Well, saying that - I've done the machines at the gym of course. Everyone gives them a try, right? But I seriously wonder if many people actually have a purpose or plan when they sit down at the equipment. I know I didn't! haha
Anyway, I lost a nice chunk of weight doing P90X and then Insanity. I moved house and now don't have the time or inclination to start another BB program of 6/7 days a week for 2/3 months.
I also got chatting to another MFP addict. A lady from America who purely does free weights. She sold me on this StrongLifts program and I have been reading about it for the past few days - trying to research and such.
Research because I don't have the full set of equipment and I don't have a current gym membership. Been looking at benches but the cheap ones don't seem like they will last very long and the expensive ones are a big investment. Power racks are the other item that I don't have, these are very large from what I can see and don't really have the space.
I currently have a fairly cheap set of weights that I bought from Argos a long time ago. It's a barbell, two dumbells and a bunch of weights. Never added it all up but I'm sure it doesn't go very high, but it'll get me started. And it's Christmas soon!
Then I stumbled across two amazing pages. The first was this place! So glad to have found a MFP group for this. I know everyone on MFP has a good heart and a healthy mixture of supportive and brutally honest. Exactly what I like!
The second was a page about starting a slight variation of StrongLifts when you don't have the equipment and want to "try it out first". Exactly what I needed!
That page is here in case anyone else is interested: http://stronglifts.com/stronglifts-5x5-minimalist-strength-training-program/
So I plan to start this tonight in my garage. I don't have any lights in there and it's currently dark by 4:30pm, so it'll be interesting to say the least. Probably sodding cold too.
Oh well, have to start somewhere - right? And if this takes off, as I'm sure it will, then I'll think about investing in a gym membership most likely as I don't see me finding somewhere for a good, quality power rack/cage in my house!
Right - I'm off to fill in the spreadsheet that I found on that link and find some pictures/videos of the moves
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Replies
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Well you have a little time on your side as if you follow the program exactly since the weight will be light and form is what you are concentrating on. You will get to a point where a power rack and more weight or a gym membership somewhere will be preferred to continue as you get stronger. There are even plans online where people have built power racks out of wood or metal, but you can get something really cheap online that I've seen new for $300.00-$600.00 and used for as cheap as $150.00' ish. That and of course more weights :-)0
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Glad to meet you. I will be starting SL5X5 December first at a small surplus. Feel free to add me. That goes for anyone. Support and criticizm is always welcome. Everyone needs a good kick in the butt when trying to make a change in their lives.0
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Glad to meet you. I will be starting SL5X5 December first at a small surplus. Feel free to add me. That goes for anyone. Support and criticizm is always welcome. Everyone needs a good kick in the butt when trying to make a change in their lives.
Too true.
I did my first session yesterday. As advised, I started with 45lbs/20kg.
It was a bit awkward, I ended up doing it in my kitchen as it was the only place inside with enough space. I really need to think of a way to light up my un-electrified detached garage!
Anyway, it went well and I feel good today. A little achy but really nothing major. Just proof that something happened, I think!
Should I be doing warm up lifts on these? An app that I have would break down the warm-up to 5x5 at 45lbs as: 2 x 45, 2 x 25, 1 x 35. Does that sound about right?
Thanks guys0 -
Medhi had a good write up on this at his website, so look around for it. IIRC the warmups when doing just the bar were minimal but as the weight goes up you do two sets of 5 with just the bar, then add in approximately 25 to 45lb increments for sets 3 - 5. Also you reduce the reps for sets 4 and 5.
I'm sure that is confusing but his article explains it well.0 -
Second session tonight! Can't wait!
Legs starting to feel a bit sore... can't believe what was just 25mins of workout has created this much reaction by my body it's great 0 -
Hope you had a great workout! I can't wait to start on Dec 1. I finally have my home gym all set and starting Leangains IF as well. I will be adding a new picture as well as all my measurements on that date.0
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It went well!
I've realised that I'm seriously lacking weights. Loading up the first deadlift session with 80lbs almost wiped out my supply of weights!!
Need some 10's or 20's... mmm Christmas0 -
look for weights used in your local classifieds/craigslist. A 300lb Olympic set will set you up for a long time and you can find them pretty cheap if you look around. A bigger issue for you will be finding a way to squat once you start adding some weight. Your garage sounds like a good place to set up, you don't need a lot of light, or even heat for that matter.0
