Starting Lifting, couple of questions

tomcornhole
tomcornhole Posts: 1,084 Member
in Fitness and Exercise
I have been lifting on my home machine for almost a year. But I stopped gaining strength and thought I would go a different route. So I started Starting Strength this week. I went to the local gym and the first day I did squats on the assisted rack. Had no spotter and was not sure how this was going to turn out. Got up to 205 lbs x 5 x 3 but it felt like the assist rack was screwing up my form. So today I did it the right way but had no spotter and no safety stops (the squat rack at the gym does not have this feature). My working set was 155 lbs x 5 x 3. A lot less, but that was as far as I was willing to go without a spotter or safety stop you find in a full squat rack.

Similar issue on bench press. In the assist rack, I hit 155 lbs x5x3 to failure. On the no assist, no spotter, I only felt comfortable going to 145x5x3. I think I could have gone 155x5x3, but was not comfortable without a spotter or safety stop.

Deadlift was great. Monday working set was 205lbsx5x3 and today was 225lbsx5x3. I know Friday will be even heavier. So that seems to be going well.

So, I think I am going to get a full cage squat rack for my basement and stop going to the gym. A spotter is not an option. I don't like the assisted lift stuff as it seems to adversely effect my form.

Appreciate any thoughts or comments. I really like this Starting Strength routine.

Oh, can I stay at a 20% deficit while on Starting Strength? I am 10 lbs from my target weight and 22% BF (BodPod).

Tom

Replies

  • tomcornhole
    tomcornhole Posts: 1,084 Member
    bump
  • leahartmann
    leahartmann Posts: 415
    Bump
  • leahartmann
    leahartmann Posts: 415
    Besides the question about diet/calories, I´m not quite sure what you´re asking about. I´m considering to lift myself and have sort of settled for the Stronglifts 5x5 program. I made a thread about it, asking a lot of questions. "Yes, another woman lifting thread". At this point it´s at page 2. I had some great answers. But ofcourse I don´t know if your questions is the same.

    When it comes to calories intake, try the http://www.myfitnesspal.com/topics/show/937712-in-place-of-a-road-map-ver-3-0 It´s a lot of reading, but gives info.
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    I guess my question is can I do effective squats and bench with a good squat rack.
  • wareagle8706
    wareagle8706 Posts: 1,090 Member
    You are right in that the "assisted" racks are no good. People can screw form up very easily on those thigns as they only move in one plane of motion. Your weight is a lot less because the track they're on really help out.

    I see no reason not to get a power rack. I wish I could afford one.

    Just make sure you have great form so you know the weight you're doing it legitimate and you don't injure yourself.

    As for the deficit. I do it. I still see strength gains.
  • GetSoda
    GetSoda Posts: 1,267 Member
    I guess my question is can I do effective squats and bench with a good squat rack.

    A good power rack with good bench spacing will have you covered.

    I bought the Rogue R-3 myself.
  • wareagle8706
    wareagle8706 Posts: 1,090 Member
    I guess my question is can I do effective squats and bench with a good squat rack.

    I would say power rack. Squat rack is different.

    http://www.bing.com/images/search?q=power+rack&FORM=HDRSC2

    http://www.bing.com/images/search?q=squat+rack&qs=ds&form=QBIR
  • jonesin_am
    jonesin_am Posts: 404 Member
    I'm by no means an expert but with only 10lbs to go I would reduce your deficit to no more than 10%. Too much of a calorie deficit will not help you lose or your lifting. I second the suggestion to read the In Place of a Road Map and then make up your own mind.
  • mperez57
    mperez57 Posts: 7 Member
    A good squat cage will come with two safety bars on sides in case you fail they should catch the weight just line up bars just above hip level but low enough it wont interrupt range of motion and same for bench. you can push yourself without a spotter as well after some practice. dont you clips so in case of emergency you can slide weights off sides.

    Also a calorie deficit will affect your strength especially if cutting carbs, but lift with slightly less weight until you find the adjusted weight. But you can still do a "strength" workout while on a deficit it just may not be your absolute strongest while on it.

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