What do you do when racks aren't available?
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Work inbetween whoever is using the rack or wait.0
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My program is very strict, but I guess I'll have to loosen up. ................ But, if it's a wait, I get discouraged. I might decide to do some cardio and go home.
Those two attitudes sound like they're coming from two totally different people. I'm veyr strict - but if a piece of equipment isn't available I give up alltogether? I know you're asking for alternates and I'm "not helping" but my advice is to strongly consider switching gyms. I switched gyms and it has made a ton of difference in my workout. Being comfortable, working at your pace, and having ample equipment to work with is the only thing deserving of my time and money.0 -
Overhead press shouldn't require a squat rack, I put that up there with curling in the rack. Just clean it from the floor up to your shoulders and do your set then set it back on the floor. As for squatting, whenever the racks are taken and I need to squat I just work on mobility stuff and stretch until one opens up.
You aren't lifting very heavy if you don't need a squat rack for OHP. Sorry to break it to you.
If you can't clean your OHP, you're doing it wrong.0 -
I time my workouts so I get the squat rack, and on the rare occasion I have to wait, I wait. In a real pinch, I use the leg press more than I otherwise would.
As for OHP, I clean and press the first rep. I don't use the rack.0 -
Overhead press shouldn't require a squat rack, I put that up there with curling in the rack. Just clean it from the floor up to your shoulders and do your set then set it back on the floor. As for squatting, whenever the racks are taken and I need to squat I just work on mobility stuff and stretch until one opens up.
You aren't lifting very heavy if you don't need a squat rack for OHP. Sorry to break it to you.
If you can't clean your OHP, you're doing it wrong.
No doubt0 -
(1) I ask to work in. Funny thing happens when you walk up and say "Hey. How many sets do you have left?" "Oh, I only have 45 minutes. Do you mind if I work in? I will of course help putting the weights back on the bar." Unless it's 3 guys rotating and doing shrugs or a female newbie who is afraid to talk to anyone, I don't get told no.
(2) I clean the bar off the ground for the first rep every time. I'm not competitive. What do I care if my PR isn't a true PR because I could have pressed more if I had pulled it from a rack at chest height? That teeny bit of extra exercise it takes to move the bar up is nothing. I can clean way more than I can press, BTW.0 -
Suggestions have been solid so far just thought I would add this for laughs...
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Aside from asking to work in:
If it's leg day, I usually leg press, and then suck it up and get on the machines for some leg extensions and leg curls at the heaviest setting. I'd rather hit the muscle groups as hard as I can separately (and generally you can hit them with a bit more weight on the machines than dumbbell squats, unless you're just a beast) than skip them entirely.
If it's OHP day, I'd just do seated military presses for the same reason. It's a different exercise, but the muscle groups would still be hit enough to feel like I'd done something worthwhile.
Next time I'd proceed with the lifts at the weight I was planning to do on the day I had to adjust.0 -
Cross fitters need to stay in the cross fit area. #justsayin
I don't Crossfit. I powerlift. There is a giant difference. It's like calling a hopscotcher a marathon runner.
I do both. No need to be a-hole just because you aren't good at cardio.
I'm awesome at cardio. Wtf are you talking about?
I wasn't even responding to you I was responding to the ahole that said Crossfitters stay in the Crossfit section. I don't Crossfit. I asked about OHP and squats. That's it. Never mentioned Crossfit.
lol it was a joke. People be so serious about crossfit.
wow guys attack much...this somehow went to a discussion on racks not being available (which I use to do OHP btw) to a slew of words being thrown at someone who does crossfit....
Not sure why this lash back against Crossfit...I don't personally do it but also know those that do are in great shape...and could kick our butts in a lot of things and vice versa...
Be nice folks....:flowerforyou:
ETA: to the OP if you can't get a squat rack but still want to do your squats there are lots of options out there...I personally don't have to share a rack so i can't offer personal suggestions but there were lots of good ones here..
On the OHP topic before I got my rack I would pick it up from the floor, not a snatch but just get it in position, however I did notice that it does take that much more energy to do that...however once in a while isn't going to hurt that much.0 -
Overhead press shouldn't require a squat rack, I put that up there with curling in the rack. Just clean it from the floor up to your shoulders and do your set then set it back on the floor. As for squatting, whenever the racks are taken and I need to squat I just work on mobility stuff and stretch until one opens up.
this.
we had a seated rack at my old gym- for military shoulder press- I used that quiet a bit- but I'd just clean it other wise.
squatting I do something novel and ask how many sets and who I can work in with.
If you are there often enough you make gym friends- the people who you can see are working and know what's what. Even if you are a different weight class- you can make it work.0 -
Cross fitters need to stay in the cross fit area. #justsayin
I don't Crossfit. I powerlift. There is a giant difference. It's like calling a hopscotcher a marathon runner.
I do both. No need to be a-hole just because you aren't good at cardio.
I'm awesome at cardio. Wtf are you talking about?
I wasn't even responding to you I was responding to the ahole that said Crossfitters stay in the Crossfit section. I don't Crossfit. I asked about OHP and squats. That's it. Never mentioned Crossfit.
lol it was a joke. People be so serious about crossfit.
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Overhead press shouldn't require a squat rack, I put that up there with curling in the rack. Just clean it from the floor up to your shoulders and do your set then set it back on the floor. As for squatting, whenever the racks are taken and I need to squat I just work on mobility stuff and stretch until one opens up.
You aren't lifting very heavy if you don't need a squat rack for OHP. Sorry to break it to you.
If you can't clean your OHP, you're doing it wrong.
not for nothing- but pound for pound- women have a significantly weaker OHP- across the board- I train my OHP and it's still right at or below 100 pounds.
for us it's significantly less of an issue.0 -
Overhead press shouldn't require a squat rack, I put that up there with curling in the rack. Just clean it from the floor up to your shoulders and do your set then set it back on the floor. As for squatting, whenever the racks are taken and I need to squat I just work on mobility stuff and stretch until one opens up.
You aren't lifting very heavy if you don't need a squat rack for OHP. Sorry to break it to you.
If you can't clean your OHP, you're doing it wrong.
not for nothing- but pound for pound- women have a significantly weaker OHP- across the board- I train my OHP and it's still right at or below 100 pounds.
for us it's significantly less of an issue.
Holy smokes I am definitely impressed!!! I'm having the worst time progressing with this...but I'm going to keep going.0 -
I creep... i ask how many sets they have left... then set my stuff down and wait....0
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Holy smokes I am definitely impressed!!! I'm having the worst time progressing with this...but I'm going to keep going.
it gets better- it's hard- make friends with the 2.5 pound plates!!! or bring in some big washers and some yarn or whatever and use those as fractional plates.
OHP is the first to stall- and unfortunately for women- it's always been our weakest lift
cry cry cry- I love being a woman- but seriously- sometimes it's not fair!!0 -
Holy smokes I am definitely impressed!!! I'm having the worst time progressing with this...but I'm going to keep going.
it gets better- it's hard- make friends with the 2.5 pound plates!!! or bring in some big washers and some yarn or whatever and use those as fractional plates.
OHP is the first to stall- and unfortunately for women- it's always been our weakest lift
cry cry cry- I love being a woman- but seriously- sometimes it's not fair!!
Yup this..I am just shy of 95lbs atm...93.5 I use 2.5lb plates, 1 3/4 lb weighted collars and a friend suggested industrial magnets too...washers, fractional plates anything just to get that number up.0 -
Holy smokes I am definitely impressed!!! I'm having the worst time progressing with this...but I'm going to keep going.
it gets better- it's hard- make friends with the 2.5 pound plates!!! or bring in some big washers and some yarn or whatever and use those as fractional plates.
OHP is the first to stall- and unfortunately for women- it's always been our weakest lift
cry cry cry- I love being a woman- but seriously- sometimes it's not fair!!
Thanks for the tips!!!
I'm doing SL5x5 and what I've also been trying to do is just do a few sets on my WkA days to just try to build up to it. Definitely getting better. Though I'm "elite" in my deadlift. HAHAHAH. (total joke incase anyone here didn't see that thread)0 -
Holy smokes I am definitely impressed!!! I'm having the worst time progressing with this...but I'm going to keep going.
it gets better- it's hard- make friends with the 2.5 pound plates!!! or bring in some big washers and some yarn or whatever and use those as fractional plates.
OHP is the first to stall- and unfortunately for women- it's always been our weakest lift
cry cry cry- I love being a woman- but seriously- sometimes it's not fair!!
Thanks for the tips!!!
I'm doing SL5x5 and what I've also been trying to do is just do a few sets on my WkA days to just try to build up to it. Definitely getting better. Though I'm "elite" in my deadlift. HAHAHAH. (total joke incase anyone here didn't see that thread)
Of course you are- you post on MFP- and you lift- so that already makes you elite- donchatknow0 -
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Overhead press shouldn't require a squat rack, I put that up there with curling in the rack. Just clean it from the floor up to your shoulders and do your set then set it back on the floor. As for squatting, whenever the racks are taken and I need to squat I just work on mobility stuff and stretch until one opens up.
You aren't lifting very heavy if you don't need a squat rack for OHP. Sorry to break it to you.
If you can't clean your OHP, you're doing it wrong.
Everyone misses the point. I DONT WANT TO CLEAN. I AM DOING OHP, NOT CLEANS.
Not everyone...I get what you are saying...0 -
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Overhead press shouldn't require a squat rack, I put that up there with curling in the rack. Just clean it from the floor up to your shoulders and do your set then set it back on the floor. As for squatting, whenever the racks are taken and I need to squat I just work on mobility stuff and stretch until one opens up.
You aren't lifting very heavy if you don't need a squat rack for OHP. Sorry to break it to you.
If you can't clean your OHP, you're doing it wrong.
Everyone misses the point. I DONT WANT TO CLEAN. I AM DOING OHP, NOT CLEANS.
Actually, I think everyone gets it. No one is saying to do a complete set of clean and press. But, if the rack is occupied and the option you are using now is to do cardio and go home, then cleaning it off the floor is a viable option for starting your OHP set. No need to get upset about it.0 -
Working in isn't cool at my gym. People hem and haw and roll their eyes. It's a very unfriendly gym.
One time, I was alternating between bench press for volume and cable lat pull downs. I don't hog machines when I do that. I just hit whatever is available. The lat pull down was open until my last set. This girl sat on it and stared doing her workout. She finished her set, so I asked if I could work in because I have one more set. She rolls her eyes and tells me no. Then she say go do that, and points to a different machine. I laughed and said all she has to do is stand up and move over about a foot. I will disturb nothing, I'll adjust the weight for me, do the set, put it back. Why is it a drama? She caused a scene while she got up. It's just unbelievable. Another time I asked to work in for squats, this guy agreed, then he just started complaining about how little weight I was using and taking weight on and off is a pain.
So, I just don't ask anymore.
Wow. Now I REALLY stand by my previous post. I'd start gym shopping right away. Take advantage of places that offer 1 week trial memberships or something to judge the crowd at your typical time.0 -
We only have one power cage until the gym expands, and as membership is growing it's getting more and more difficult to get into the rack.
For squats, I'll hit the leg press first unless it's my heavy set day. If that's the case, I need all the leg power I can get to squat. I'll do some light cardio while I'm waiting or ask how many sets they have left.
For OHP, I do normally use the cage. Again, if it's anything but my heavy sets, I'll clean it from the ground to get going. Or, I'll use dumbbells.
Of course, sometimes I just stand there looking like a lost dummy until the equipment I need opens up.0 -
My program is very strict, but I guess I'll have to loosen up. ................ But, if it's a wait, I get discouraged. I might decide to do some cardio and go home.
Those two attitudes sound like they're coming from two totally different people. I'm veyr strict - but if a piece of equipment isn't available I give up alltogether? I know you're asking for alternates and I'm "not helping" but my advice is to strongly consider switching gyms. I switched gyms and it has made a ton of difference in my workout. Being comfortable, working at your pace, and having ample equipment to work with is the only thing deserving of my time and money.
This.0 -
Overhead press shouldn't require a squat rack, I put that up there with curling in the rack. Just clean it from the floor up to your shoulders and do your set then set it back on the floor. As for squatting, whenever the racks are taken and I need to squat I just work on mobility stuff and stretch until one opens up.
You aren't lifting very heavy if you don't need a squat rack for OHP. Sorry to break it to you.
If you can't clean your OHP, you're doing it wrong.
Everyone misses the point. I DONT WANT TO CLEAN. I AM DOING OHP, NOT CLEANS.
No one is missing the point.0 -
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I'm lucky, our gym has 5 of these and one normal squat rack. Usually there's at least one open. But, if I have to wait, I get on the treadmill and get ready to sprint to a rack when it opens up. I can also do OHPs here too and get in a full 5x5 routine on OHP days. By the time I've finished with my first exercise, squats, another rack or two have opened up, so I don't feel bad about using it for so long.
My issue is trying to get in a good workout when I'm traveling. In those cases, I'll make do with a Smith machine, goblet squats, C&P to OHP, whatever gets it done. It's not a permanent change to the routine, so I'm OK adapting for a day or two.
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