New with questions (like all the other newbies)

Fittreelol

Hello All!

I had been wanting to try heavy lifting for a long time, but first I was too intimidated and then I went to a gym without the equipment. (Lol PF.) I moved 6 months ago and transferred my pf membership, but I had been eyeing new gyms since I got here. One day my ovaries hardened, and I called an inexpensive gym to see if they had a squat rack. They did!. I finally made it over there yesterday for the grand tour etc. I signed up, and did my first stronglifts workout! YAY! The staff there is unbelievable. They showed me the lifts, how to handle the equipment, and watched my form for all of my sets. I felt so badass after I was done! Couldn't stop smiling all night. Wheeeeeeee. I can't wait to go back tomorrow for workout B.

Now for the questions. I know what I'm supposed to do for going up weight, but even though I've gotten over the initial intimidation there is some remaining. I made it through the first workout fine with just using the 45 lb bar, and I'm confident I'll do well tomorrow. I would ideally like to repeat just the bar for the 2 workouts after that just to focus on form, and then start adding weight. This gym doesn't have a power rack, and tbh I'm scared of asking for a spot (irrational I know) so I'm nervous about the weight getting heavy. I'm fine not adding weight quite as fast, but being able to do all my sets while still eventually increasing. I don't want my fear to overshadow progression though. I need to find a balance between being a big wimp and being too big for my anti-social britches. I would like to know any tips you ladies might have! How can you tell you cant finish a set before its too late and you're trapped under a barbell? How long did it take you before you had to deload for certain exercises? Anything I'm missing?

Thanks

girlie100

When they showed you the back squat what did they set you up in if there isn't a rack? are there stands? or smith machine?

all the lifts except the bench really can be done without a spot, if you feel you are in trouble just drop and move out the way, everyones been there, lol

When you are benching, if there is a point where you cant get it off your chest just tip to one side or roll it down your body (roll of shame)

Progressing up in weights is a matter of how you feel, I know sometimes with the squat as you are doing it every session, even if i complete the 5x5 if I felt a little shakey I will keep that weight for next time and give it another go before moving up.

Also if your gym doesn't have fractional plates you can always buy some and keep them in your gym bag then you can make smaller weight jumps.

My first thing I had to deload was definately OHP which is my weakest lift, and I've had quite a few stalls on that one but all the others I have found good progression, my strongest lift is definately the squat :happy:

Good luck with SL

Fittreelol

Thank you girlie! Very helpful info. They do have a squat rack but not a power rack. I thought they were different, but maybe not? I'm a noob. I really appreciate your help.

tameko2

Thank you girlie! Very helpful info. They do have a squat rack but not a power rack. I thought they were different, but maybe not? I'm a noob. I really appreciate your help.

they are different, but a squat rack should be fine unless you're very short or very tall as long as it has pins/arms of some kind to catch the bar if you fail? Or is it just literally the 2 vertical bars with pegs and no horizontal bars to catch?

Fittreelol

they are different, but a squat rack should be fine unless you're very short or very tall as long as it has pins/arms of some kind to catch the bar if you fail? Or is it just literally the 2 vertical bars with pegs and no horizontal bars to catch?

The second.

edit cause html is too hard apparently ><

tameko2

Oooo, that's limiting. You'll be fine for now, anyway. I felt like for me, there was a lot of value in being able to have a safety there so I could fail - because I really learned to PUSH through coming out of the bottom of the lift at the point where I was failing because I didn't know how to push rather than because it was too heavy.

You might be able to get there anyway though - maybe knowing you really can't allow failure will teach you how to dig down. Generally though, you should still be fine for now, you just won't be able to risk anything that feels like you might hit a failure point, so on a successful rep when you start to feel like you might not make the next one you'll have to stop rather than attempt it.

You could try asking your gym to get a proper squat rack though - theyr'e still cheaper than a power rack and some places will do it if people ask.

Fittreelol

Welll when I went yesterday they pins were there. I guess the last two times they've just been on lunch or something

Thank you both, and I'm sure some other ladies will find this info useful as well.