Squat rack for home - will it work?
tomcornhole
Posts: 1,084 Member
I asked this in the general workout fora but it got lost. So I thought I would try here where the experts lurk.
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. None of the gyms around me have a proper full squat cage, just the angled rack thingies and they love to push the assisted squat. 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
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. None of the gyms around me have a proper full squat cage, just the angled rack thingies and they love to push the assisted squat. 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
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Replies
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Built my own for around $120 out of wood. A little black paint and I love it.
https://docs.google.com/document/d/1A4OoZ9d1724S1fe-sq9GV6Z_992IQLlB5zUfsSDn9pw0 -
Cool. Thanks for the link. I can build that.0
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Just to update, I found a great deal on a ParaBody Power Rack with bench, 2 bars and 300 lbs of plates for $430 locally. I am very pleased. Can't wait to clear out a spot in the basement and start moving some weight around in my own house.0
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Had my first go today with the power rack. Fit nicely in the basement. I love not having to use a gym. I follow the SS method of 4 warmup sets prior to the x3 working sets. I like the SS approach.
Squat - was able to go heavier, but still working on form and finding my working weight. I did go from 155 x 5 x 3 to 185 x 5 x 3, so good improvement, but I attribute that to being braver with the safeties in place and much better form (re-watched the Mark Rippetoe videos). I still had some reps left. So I'll add 10 lbs on Monday and see how that works.
Bench was good. I went from 145 x 5 x 3 last time to 160 x 5 x 3 and the last rep was almost failure. So that is my working weight for bench. I'll add 5-10 lbs to that on Monday.
Dead lift went from 225 x 5 x 3 to 235 x 5 x 3. But I think I still had some reps left. So that will go to 245 x 5 x 3 to see if that gets me to my working weight. I added chalk since I don't ban it in my basement and I was able to do all but the last set without straps. So that is a big improvement.
I gotta tell ya, being able to safely do all of this in my own basement is just a joy. No waiting. No one else's grunting. Just me and the 80's music going on the DTV. Life is good.
Tom0 -
Glad to hear this is working out for you Tom! I have one in my basement too....the best for me too0
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Hells yes Tom, I LOVE my basement gym! I have a rack and lotsa free weights, and a few accessories. I can add all the crazy training toys I want, use chalk, grunt, play my own music, and I never have to wait for equipment! Now I have a few friends that want to be training partners so they can use my home gym. Good decision... glad you are liking it too! Can you post pics?0
