No Plates or Dumbells over 20lbs (new)

peachea

Hi everyone. I just joined recently because I was advised to try the 5x5 program through another group. Ive been lurking a bit in here reading, trying to understand. I think I finally get the way it works from reading the summary a million times however I have some questions.

1. not sure what ---start light or 50% max 5 rep----means?


Also, as the title says, my gym has no barbells. It has bars that go up to 35, dumb bells up to 20, and a bench to fall asleep on. The only weights are the machines, which I was advised not to do. I'm kind of stuck here. Have no deadlift capability here (FTR, this is a women's only gym). Im thinking of doing the machines but I'd hate to have to start all over again.

2. Am I going to have to switch gyms???

Thanks in advance for any response you can give.

Martucha123

if you want to do stronglifts, then yes. You need barbell and squat stand / squat rack

thedreamhazer

Unfortunately, to do StrongLifts you're going to need barbells ... and a different gym. I'll have to admit, the fact that your gym doesn't have this equipment because it's a women's gym makes me want to punch walls. That's so frustrating!

I would start gym shopping. Find one that has a least one squat rack/power rack (more is better) and bumper plates if you can find them. (Bumper plates are large plates that basically have the diameter of 45s so they hold the bar up high for from-the-ground lifts, but weigh less until you've built up your strength. Also, they're droppable!)

And as to you first question, he means you should start at half capacity weights-wise. Don't start the program at the heaviest weight you can lift ... start light to learn form and just add on weight whenever you complete a 5x5. I actually started with just the bar on everything but the from-the-ground exercises (pendlay rows and deadlifts) since you need the bar off the ground for those. And I'd been lifting for 6 months at that point -- it was just the better choice for me since I had to learn/relearn all of the form since I'd never had proper equipment before (since I switched gyms when I started StrongLifts).

Good luck! I hope you give it a shot! My results have been AMAZING.

peachea

Thanks Martucha123

Unfortunately, to do StrongLifts you're going to need barbells ... and a different gym. I'll have to admit, the fact that your gym doesn't have this equipment because it's a women's gym makes me want to punch walls. That's so frustrating!

I would start gym shopping. Find one that has a least one squat rack/power rack (more is better) and bumper plates if you can find them. (Bumper plates are large plates that basically have the diameter of 45s so they hold the bar up high for from-the-ground lifts, but weigh less until you've built up your strength. Also, they're droppable!)

And as to you first question, he means you should start at half capacity weights-wise. Don't start the program at the heaviest weight you can lift ... start light to learn form and just add on weight whenever you complete a 5x5. I actually started with just the bar on everything but the from-the-ground exercises (pendlay rows and deadlifts) since you need the bar off the ground for those. And I'd been lifting for 6 months at that point -- it was just the better choice for me since I had to learn/relearn all of the form since I'd never had proper equipment before (since I switched gyms when I started StrongLifts).

Good luck! I hope you give it a shot! My results have been AMAZING.

Yes it is rather frustrating that they dont have what is necessary. They seem to focus on diet drinks, powders, cardio and babysitting. I asked one of the employees if they had calipers and she didn't know what I meant. Oh well live and learn.

I may have an option to purchase a weight set, however, being new to this, I will admit I'm a bit nervous to lift alone. Im looking at all of my options though.

Ok so I should find the heaviest weight I can lift 5 max and cut that in half to start? Makes sense.

Thanks

iron_jj

I'd say do what you feel comfortable lifting at. It should be challenging but not too hard. Focus on form in the beginning. When I first started lifting I had to experiment with weights. I started with the olympic barbell only on squats and found it too light, add 5lb and see what happens. Better start out lighter and get your form 100% right (since you are or will be alone? might as well do a form check by recording yourself ).

thedreamhazer

Yes it is rather frustrating that they dont have what is necessary. They seem to focus on diet drinks, powders, cardio and babysitting. I asked one of the employees if they had calipers and she didn't know what I meant. Oh well live and learn.

I may have an option to purchase a weight set, however, being new to this, I will admit I'm a bit nervous to lift alone. Im looking at all of my options though.

Ok so I should find the heaviest weight I can lift 5 max and cut that in half to start? Makes sense.

Thanks

I started out lifting alone. It's not that bad if you start light because you can't really hurt yourself.

I'd say you're better off guessing and under-estimating your weight in the beginning. Don't go out and try to hit a 5-rep max just to cut it in half -- that may not end well. Try with just the bar for the first set, and add 5 for the next if you want to/can handle it.

For deadlift, add 10s or more on each end of the bar to set it up higher. Same for Pendlay rows ... you may even want to prop the bar up on a stack of 45s to get it higher.

peachea

Yes it is rather frustrating that they dont have what is necessary. They seem to focus on diet drinks, powders, cardio and babysitting. I asked one of the employees if they had calipers and she didn't know what I meant. Oh well live and learn.

I may have an option to purchase a weight set, however, being new to this, I will admit I'm a bit nervous to lift alone. Im looking at all of my options though.

Ok so I should find the heaviest weight I can lift 5 max and cut that in half to start? Makes sense.

Thanks

I started out lifting alone. It's not that bad if you start light because you can't really hurt yourself.

I'd say you're better off guessing and under-estimating your weight in the beginning. Don't go out and try to hit a 5-rep max just to cut it in half -- that may not end well. Try with just the bar for the first set, and add 5 for the next if you want to/can handle it.

For deadlift, add 10s or more on each end of the bar to set it up higher. Same for Pendlay rows ... you may even want to prop the bar up on a stack of 45s to get it higher.

I like your advice. It coincides with what I'm being told by others. Are you suggesting to begin the deadlifts at 45lbs and adding 10 each week? I know SL said 95 but it confuses my oh so intelligent brain

thedreamhazer

Yes it is rather frustrating that they dont have what is necessary. They seem to focus on diet drinks, powders, cardio and babysitting. I asked one of the employees if they had calipers and she didn't know what I meant. Oh well live and learn.

I may have an option to purchase a weight set, however, being new to this, I will admit I'm a bit nervous to lift alone. Im looking at all of my options though.

Ok so I should find the heaviest weight I can lift 5 max and cut that in half to start? Makes sense.

Thanks

I started out lifting alone. It's not that bad if you start light because you can't really hurt yourself.

I'd say you're better off guessing and under-estimating your weight in the beginning. Don't go out and try to hit a 5-rep max just to cut it in half -- that may not end well. Try with just the bar for the first set, and add 5 for the next if you want to/can handle it.

For deadlift, add 10s or more on each end of the bar to set it up higher. Same for Pendlay rows ... you may even want to prop the bar up on a stack of 45s to get it higher.

I like your advice. It coincides with what I'm being told by others. Are you suggesting to begin the deadlifts at 45lbs and adding 10 each week? I know SL said 95 but it confuses my oh so intelligent brain

I'd start with at least 65 lbs for the deadlift (45 lbs Olympic bar + 10 lbs plates on each end) or 95 lbs is fine if you can handle it. I will say I progressed by 10 lbs. each workout with the deadlift until I got into the higher weights. But I started with 95 lbs and already knew I could handle 145 lbs. So I progressed by 10s until I hit 145, and then started progressing by 5s.

peachea

Yes it is rather frustrating that they dont have what is necessary. They seem to focus on diet drinks, powders, cardio and babysitting. I asked one of the employees if they had calipers and she didn't know what I meant. Oh well live and learn.

I may have an option to purchase a weight set, however, being new to this, I will admit I'm a bit nervous to lift alone. Im looking at all of my options though.

Ok so I should find the heaviest weight I can lift 5 max and cut that in half to start? Makes sense.

Thanks

I started out lifting alone. It's not that bad if you start light because you can't really hurt yourself.

I'd say you're better off guessing and under-estimating your weight in the beginning. Don't go out and try to hit a 5-rep max just to cut it in half -- that may not end well. Try with just the bar for the first set, and add 5 for the next if you want to/can handle it.

For deadlift, add 10s or more on each end of the bar to set it up higher. Same for Pendlay rows ... you may even want to prop the bar up on a stack of 45s to get it higher.

I like your advice. It coincides with what I'm being told by others. Are you suggesting to begin the deadlifts at 45lbs and adding 10 each week? I know SL said 95 but it confuses my oh so intelligent brain

I'd start with at least 65 lbs for the deadlift (45 lbs Olympic bar + 10 lbs plates on each end) or 95 lbs is fine if you can handle it. I will say I progressed by 10 lbs. each workout with the deadlift until I got into the higher weights. But I started with 95 lbs and already knew I could handle 145 lbs. So I progressed by 10s until I hit 145, and then started progressing by 5s.

ok well I tried to lift the 95 and hurt my lower back. Now that's either from very bad form, or it's just too heavy. Once I heal, I will start with 45 and see how it is, If good, I'll add the 20. Thank you for helping me sort it out. Really appreciate the boost. :drinker: