Home strength training advice

Overboard_Eater

So about 7/8 weeks ago I started doing some basic lifting with my husband's barbells. Just three exercise; squat, bench and dead lift. doing 5 sets of 5 reps with a 5 minutes warm up on the Nordic track skier. I figured that as long as I did those I wouldn't lose much lean muscle mass.

But seem to have my limit of doing these with heavy weights safely on my own. I can squat 100 pounds, bench 65, and dead lift 150. however, last night I tried to squat 105 and almost broke my neck with getting too deep and almost not being able to get up with the bar. I knew I shouldn't have even started because it was late (10pm) and I was not in the right frame of mind. But now I am worried that it will happen again.

I have also been really struggling with increasing the weights on the Bench press. Tried to get to 70lb several times but am not able to complete even one set of five. So I drop back to 65 or 60 and do 3 set of 8 or 10.

With the dead lift, my left hand grip is not as strong so I feel like I may drop the bar on that side. I lift with 2 days of rest since I have really struggled with blisters on my hands, and that extra day helps with that.

How can I modify this routine so I can continue to preserve my lean mass but stay safe when working out alone? My diet is now at 1550 cal with a 40%C, 30%P and 30%F. Thanks in advance!

MonkRocker

For grip on deadlift, try an over/under grip and see if that works better for you. (One palm facing you, the other facing away - alternate for each rep.)

I'd be very wary of doing squats without a rack/cage or a spotter. That's a lot of weight that's basically on top of you. Used cages can be had on Craiglist for < $300.

And 5 lbs on a lift that's 60-70 to begin with is a LOT. Think of things as a percentage. Adding even 2.5% to a lift is considered really good progress. from 65 to 70 is ~7.5%. Keep using 65 as your last work set until you're up to 10 reps, and your form is PERFECT - then try to move up again.

Here is a really good 5x5 program which I have started doing myself. There are some good tips here and on the links on this article:

http://newbie-fitness.blogspot.com/2007/01/stripped-5x5.html

HtH.

RobynMWilson

I know for me, my form suffers when I try to do it on my own. And if form isn't SPOT ON, you're not getting the benefit from strength training and risking an injury that'll potentially put you out of the game for a long time. I'm better off lifting with DVDs...I did ChaLEAN Extreme and now doing P90X...

erickirb

sounds good to me. When it comes to your deadlift, I would suggest alternate grip. One palm facing forward the other palm facing you, this helps as the hands work together. When it comes to the weight and being scared. I would suggest you get a power rack that has the safety rails, and if you fail you can leave it there without crushing yourself.

I would also suggest you add in at least one back exercise as you are hitting your chest but you should hit the opposing muscle group. Google Pendlay rows, or do straight barbell rows.

Power Rack: https://www.google.ca/search?q=power+rack&hl=en&client=firefox-a&hs=cP3&rls=org.mozilla:en-US:official&prmd=imvns&tbm=isch&tbo=u&source=univ&sa=X&ei=t_wPUMzgIoWlrQHBs4EY&ved=0CH4QsAQ&biw=1037&bih=833

erickirb

For grip on deadlift, try an over/under grip and see if that works better for you. (One palm facing you, the other facing away - alternate for each rep.)

I'd be very wary of doing squats without a rack/cage or a spotter. That's a lot of weight that's basically on top of you. Used cages can be had on Craiglist for < $300.

And 5 lbs on a lift that's 60-70 to begin with is a LOT. Think of things as a percentage. Adding even 2.5% to a lift is considered really good progress. from 65 to 70 is ~7.5%. Keep using 65 as your last work set until you're up to 10 reps, and your form is PERFECT - then try to move up again.

Here is a really good 5x5 program which I have started doing myself. There are some good tips here and on the links on this article:

http://newbie-fitness.blogspot.com/2007/01/stripped-5x5.html

HtH.

I don't think you need to get up to 10 reps, but instead of 5x5 maybe to 5x6 with the lower weight, if you get 6 reps all sets then add 2.5lbs/side (5lbs) and go back to 5x5, is you only get 4 reps at first, stay with that weight until you can get 5x6.

chenrytc2

How often are you working out? Three times a week? Five times a week?

erickirb

How often are you working out? Three times a week? Five times a week?

Good question,

OP if you are doing this as your only routine I would not do it more than 3 times/week.

Overboard_Eater

As I said I do it on 2 days rest so it more like; Wednesday, Saturday, Tuesday, Friday, Monday, Thursday, Sunday, Wednesday, etc... but I do skip a day now and then so then I do it the next day then rest two days.

kdiamond

As another said, I would be very uncomfortable doing heavy squats without a rack. How do you even get it up - are you doing front squats?

Do you have dumbbells? Sometimes I do hack squats with dumbbells if someone is using the rack at the gym and I don't want to wait. Same with deadlifts. Sometimes I will do one legged deads with dumbbells. I don't see the difference in my progress. Just different ways to do it.

Also, I don't do squats or deadlifts more than 2x per week total, i.e. if I do squats on Monday I would do only deads on Wednesday and no repeat the squats until Fri or Sat.

Overboard_Eater

Thanks for the input!

Determinednoob

1. As said you should have a rack with safety pins to squat with.

2. Know that if you are in a calorie deficit the amount of weight you can lift is going to stall, and you will not be able to add more until you eat at a surplus. This usually happens at around 3-4 months but may be happening to you sooner.

3. You can train your grip strength directly with grippers after your main workouts (don't do it on off days as it will weaken it for your workout the next day)

4. Here is a good beginner routine with slower progression based on adding reps vs weight on a per week basis with increase in weight coming in 5 weeks cycles with built in deloading at the beginning of each cycle. It uses stiff leg deadlifts rather than normal deadlifts because doing normal deadlifts 3 times per week would grind you into powder eventually. Overall a forgiving routine to do while in a caloric deficit.

5. If you choose not to follow the routine above then at least add overhead press and bent over rows to your routine and really should add chinups too. Do your workouts alternating between A and B 3 days per week on non consecutive days. Or of you have to then alternate between them every third day.

A
Squat
Bench
Deadlift
Chins

B
Squat
Overhead Press
Bent over rows

Oh and if you want to overload on info on nutrition, lifting, losing fat, etc then check this out http://forum.bodybuilding.com/showthread.php?t=146519303

hongruss

I think determinednoob was referring to this routine AllPro's Beginner Routine http://forum.bodybuilding.com/showthread.php?t=133395553&page=151.

It is all laid out for you & really easy to understand

Russ

Determinednoob

I think determinednoob was referring to this routine AllPro's Beginner Routine http://forum.bodybuilding.com/showthread.php?t=133395553&page=151.

It is all laid out for you & really easy to understand

Russ

arg i did in fact forget to post the link thanks.

tigerblood78

I really like kettlebells for home strength training.