Lifting program that doesn't need a rack
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YouHadMyCuriosity wrote: »Heavy dumbells, goblet squats. I will say that I started doing 5x5 the first time around without a rack (at home) and it only took a month or two for me to cave and get a rack- is it POSSIBLE to progress without one, tailoring the exercises, sure! And I set out to do just that. But as weights start going up, and you start enjoying the results, it's very difficult to keep up without the proper equipment. Dumbells and kettle bells are not as easy to adjust by 5 lb increments. You have some good ideas from PPs for substitutions, but I wouldn't be surprised in after a month or so you decide to try out the "smelly" part of the gym. Good luck!
Yup. I was running a dumbbell only plan with a set of Bowflex SelectTech dumbbells that we have at home. I knew from the beginning I was capable of lifting more when it came to lower body. But even though they can be adjusted up to 50lbs a piece, I just couldn't clean enough weight onto my shoulders to get any real benefits out of the movements. I modified the workout and was doing goblet squats for a while, but felt I was sacrificing form. Tried single leg deadlifts, Romanian split squats, all sorts of variations that just really didn't do it for me.
I've since caved and rejoined the gym.0 -
nevermind... what's the point. I'm going running.
Enjoy your run and Holiday. The point being, discrimination and segragated facilities are wrong, and have been wrong for a very long time. The fact that a segment of society can still "enjoy" segragated facilities (Ladies Only) is disturbing. The further fact that such segragated facilities are defended is disturbing even more.
Still liked your pun. ;- )-1 -
FitGirl0123 wrote: »If you choose not to go where you can use a rack, then find a different program. Problem solved.
Unless I misread the first post, it sounds like the OP was looking for advice on what is another program that she could try....0 -
"Apart from me liking the ladies only for many reasons"
You shouldn't have the option of "liking the ladies only" just as I CAN'T have the option of liking a Men's Only.
" I don't think I can continue the program like this!"
We know what the answer is, though...
"There is a rack, in the main gym,"
She can have whatever opinion she wants... go pedal your "my way or the highway" crap somewhere else. We all have preferences, get over it.
We may all have our preferences but I can't exercise mine by having a men only gym. That we accept "Ladies Only" as socially acceptable is my point. Equality cuts both ways. "Ladies Only" is as socially wrong, and is as discriminatory, as "No Irish Need Apply", "Whites Only", :"Unescorted Women Not Allowed", "Men Only". Sorry for pointing out your Hypocrisy. SHE has the OPTION of going to a "Ladies Only" gym. Men don't have that option and if they tried would be forced to change and admit women.
BTW, I liked your pun with "pedal". You being a biker and all.
Man, not to feed the trolls here, but I felt the need to respond. 1) This is totally off-topic. If you want to rant about Curves start another feed. There is no need to distract this woman and responders from helpful information about exercise programs that don't require a rack. 2) The basis of your argument is false. Men's only gym's do exist, though generally marketed at something like a "Private Fitness Club". Granted - they are not as widespread as the handful of women's only gym franchises that exist. Though there was one called "Cuts" I believe that actually utilizes the franchise model for men. 3) Women have a valid point in asking for gender safe places to work out. Not all women feel safe hanging out in the testosterzone that has historically been representative of gyms, Granted nowadays that is starting to change, but only because of places like Curves and safer co-ed gyms like Planet Fitness. The question would be - have you ever been harassed at the gym (or outside of the gym for that matter)? Have you ever been made to feel uncomfortable at the gym? What would you have to gain from a men's only gym that could not be met at your traditional gym? Lots of women (far more than men I would assume) can answer Yes, Yes, and Lots (Curves has equipment that is better suited ergonomically for women, or so they claim, and programs that are designed with women in mind, and an environment where they can develop some self-esteem and confidence without being objectified or sexualized). 4) The same laws that allow places like Curves to exist would support you if you tried to start your own men's only gym (though, like Curves, you'd probably have to fudge some paperwork and call it a private club or something like that). The question would be if the market would see a need for such a business. (See point 3)0 -
Kettlebells!!0
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They have the heavy dumbbells and the weights to put on end of bar etc. (There is a rack, in the main gym, I just don't work out there) They have every piece of equipment necessary for me to use except rack!!!!
So, not using the rack is your choice? If the rack won't come to you, go to where the rack is?
" I like to go ladies only." We all know that if there was a "Mens Only" sexist cries would be heard nationwide.
I"m not fussed about the sexist cries, my original comment was that having a rack wasn't an option, not your opinion on what gym to go to... Apart from me liking the ladies only for many reasons, the weight area in the main gym is so full of testosterone (and smelly!!!) that its another reason not to go....
Will attempt to adjust the squats, but it is a problem for bench presses as well... I don't think I can continue the program like this!
Will a kettle bell workout do me as much/nearly as much good??
What are you using currently for bench press? Is there a bench? Or are you using the floor?
I usually do inclined bench press, with dumbbells, because I find it the safest option without a spotter.0 -
um, what's going on with the bench press? Is the bench you're using more like A or B?They have the heavy dumbbells and the weights to put on end of bar etc. (There is a rack, in the main gym, I just don't work out there) They have every piece of equipment necessary for me to use except rack!!!!
So, not using the rack is your choice? If the rack won't come to you, go to where the rack is?
" I like to go ladies only." We all know that if there was a "Mens Only" sexist cries would be heard nationwide.
I"m not fussed about the sexist cries, my original comment was that having a rack wasn't an option, not your opinion on what gym to go to... Apart from me liking the ladies only for many reasons, the weight area in the main gym is so full of testosterone (and smelly!!!) that its another reason not to go....
Will attempt to adjust the squats, but it is a problem for bench presses as well... I don't think I can continue the program like this!
Will a kettle bell workout do me as much/nearly as much good??
as much, no. nearly as much... maybe but probably not. Especially if you're looking for similar results to a program like stronglifts.
A
B
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Go diy early.
More than just squat stands
Though these stands have been posted online before, I aim to improve upon existing internet plans to combine the squat stand and the bench press. It's more like a portable power rack at this point. Whatever it is, it's only about $50 and is strong enough to support a quarter ton, or even more.
Cost: approx. $50
Project Time: 1 day (plus drying time)
Difficulty: You have to be able to cut 2x4s, drill into 2x4s, put glue on 2x4s, drive screws into 2x4s, and mix and pour cement into a bucket containing the bottom of said 2x4s. If you can handle that, then you're good to go.
Tools Needed:- Drill
- Saw (any kind that can cut a 2x4, your choice)
- Sander (either electric or get a rubber sanding block to use by hand)
- Trowel or small shovel of some kind to mix cement
- Container in which to mix said cement
- 2x4 studs (you'll need about nine)
- Box of 2 1/2 inch deck screws (I like T25 star bit)
- 5 gallon buckets (two of them)
- 120 lbs. of ready to use cement (Quikrete)
- Wood Glue
- Metal Backing Plates (more info in elaborate list below)
- Twine (or some form of pliable strong rope/thread)
- Sticky Foam or Cork or something similar, and Duct Tape (optional)
- Paint / Stain (optional)
- 2 big metal "L" brackets (optional but recommended for bench press, see video at bottom)
- 2 bolts, washers, and nuts that fit the holes in your saw horse (optional, see video)
- Scrap plywood or OSB (optional, see video)
- 5 ft. length of 1 x 6 board (optional, see video)
SOURCE0 -
I have mobility issues and was getting injured using a barbell for SL 5x5, so I do basically the same moves, but with dumbbells instead and for 3 sets of 8-12 reps. because my rep range is different, the weights I use are lower than I used on 5x5, but I am happy with my progress both in strength and physique.
good luck, I hope you find a method/program that works for you!0 -
nakedraygun wrote: »Go diy early.
More than just squat stands
Though these stands have been posted online before, I aim to improve upon existing internet plans to combine the squat stand and the bench press. It's more like a portable power rack at this point. Whatever it is, it's only about $50 and is strong enough to support a quarter ton, or even more.
Cost: approx. $50
Project Time: 1 day (plus drying time)
Difficulty: You have to be able to cut 2x4s, drill into 2x4s, put glue on 2x4s, drive screws into 2x4s, and mix and pour cement into a bucket containing the bottom of said 2x4s. If you can handle that, then you're good to go.
Tools Needed:- Drill
- Saw (any kind that can cut a 2x4, your choice)
- Sander (either electric or get a rubber sanding block to use by hand)
- Trowel or small shovel of some kind to mix cement
- Container in which to mix said cement
- 2x4 studs (you'll need about nine)
- Box of 2 1/2 inch deck screws (I like T25 star bit)
- 5 gallon buckets (two of them)
- 120 lbs. of ready to use cement (Quikrete)
- Wood Glue
- Metal Backing Plates (more info in elaborate list below)
- Twine (or some form of pliable strong rope/thread)
- Sticky Foam or Cork or something similar, and Duct Tape (optional)
- Paint / Stain (optional)
- 2 big metal "L" brackets (optional but recommended for bench press, see video at bottom)
- 2 bolts, washers, and nuts that fit the holes in your saw horse (optional, see video)
- Scrap plywood or OSB (optional, see video)
- 5 ft. length of 1 x 6 board (optional, see video)
SOURCE
I used this for almost a year before buying equipment. Freakin' awesome!0 -
What types of equipment do they have? No rack and you said you can't keep up with the bench either. What is available to you besides the actual weights? What machines? Would make it easier to recommend something.0
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nakedraygun wrote: »Go diy early.
More than just squat stands
Though these stands have been posted online before, I aim to improve upon existing internet plans to combine the squat stand and the bench press. It's more like a portable power rack at this point. Whatever it is, it's only about $50 and is strong enough to support a quarter ton, or even more.
Cost: approx. $50
Project Time: 1 day (plus drying time)
Difficulty: You have to be able to cut 2x4s, drill into 2x4s, put glue on 2x4s, drive screws into 2x4s, and mix and pour cement into a bucket containing the bottom of said 2x4s. If you can handle that, then you're good to go.
Tools Needed:- Drill
- Saw (any kind that can cut a 2x4, your choice)
- Sander (either electric or get a rubber sanding block to use by hand)
- Trowel or small shovel of some kind to mix cement
- Container in which to mix said cement
- 2x4 studs (you'll need about nine)
- Box of 2 1/2 inch deck screws (I like T25 star bit)
- 5 gallon buckets (two of them)
- 120 lbs. of ready to use cement (Quikrete)
- Wood Glue
- Metal Backing Plates (more info in elaborate list below)
- Twine (or some form of pliable strong rope/thread)
- Sticky Foam or Cork or something similar, and Duct Tape (optional)
- Paint / Stain (optional)
- 2 big metal "L" brackets (optional but recommended for bench press, see video at bottom)
- 2 bolts, washers, and nuts that fit the holes in your saw horse (optional, see video)
- Scrap plywood or OSB (optional, see video)
- 5 ft. length of 1 x 6 board (optional, see video)
SOURCE
This is awesome!0 -
um, what's going on with the bench press? Is the bench you're using more like A or B?They have the heavy dumbbells and the weights to put on end of bar etc. (There is a rack, in the main gym, I just don't work out there) They have every piece of equipment necessary for me to use except rack!!!!
So, not using the rack is your choice? If the rack won't come to you, go to where the rack is?
" I like to go ladies only." We all know that if there was a "Mens Only" sexist cries would be heard nationwide.
I"m not fussed about the sexist cries, my original comment was that having a rack wasn't an option, not your opinion on what gym to go to... Apart from me liking the ladies only for many reasons, the weight area in the main gym is so full of testosterone (and smelly!!!) that its another reason not to go....
Will attempt to adjust the squats, but it is a problem for bench presses as well... I don't think I can continue the program like this!
Will a kettle bell workout do me as much/nearly as much good??
as much, no. nearly as much... maybe but probably not. Especially if you're looking for similar results to a program like stronglifts.
A
B
Curious why it matters?
Even the olympic bench will only be safe for the early parts of the program without a spotter or safety bars unless OP feels like gambling that failure will only come towards the bottom of the lift, or will be something she can semi-control on the way down.0 -
nakedraygun wrote: »Go diy early.
More than just squat stands
Though these stands have been posted online before, I aim to improve upon existing internet plans to combine the squat stand and the bench press. It's more like a portable power rack at this point. Whatever it is, it's only about $50 and is strong enough to support a quarter ton, or even more.
Cost: approx. $50
Project Time: 1 day (plus drying time)
Difficulty: You have to be able to cut 2x4s, drill into 2x4s, put glue on 2x4s, drive screws into 2x4s, and mix and pour cement into a bucket containing the bottom of said 2x4s. If you can handle that, then you're good to go.
Tools Needed:- Drill
- Saw (any kind that can cut a 2x4, your choice)
- Sander (either electric or get a rubber sanding block to use by hand)
- Trowel or small shovel of some kind to mix cement
- Container in which to mix said cement
- 2x4 studs (you'll need about nine)
- Box of 2 1/2 inch deck screws (I like T25 star bit)
- 5 gallon buckets (two of them)
- 120 lbs. of ready to use cement (Quikrete)
- Wood Glue
- Metal Backing Plates (more info in elaborate list below)
- Twine (or some form of pliable strong rope/thread)
- Sticky Foam or Cork or something similar, and Duct Tape (optional)
- Paint / Stain (optional)
- 2 big metal "L" brackets (optional but recommended for bench press, see video at bottom)
- 2 bolts, washers, and nuts that fit the holes in your saw horse (optional, see video)
- Scrap plywood or OSB (optional, see video)
- 5 ft. length of 1 x 6 board (optional, see video)
SOURCE
Wow! I know my husband could make this, thanks for posting!0 -
um, what's going on with the bench press? Is the bench you're using more like A or B?They have the heavy dumbbells and the weights to put on end of bar etc. (There is a rack, in the main gym, I just don't work out there) They have every piece of equipment necessary for me to use except rack!!!!
So, not using the rack is your choice? If the rack won't come to you, go to where the rack is?
" I like to go ladies only." We all know that if there was a "Mens Only" sexist cries would be heard nationwide.
I"m not fussed about the sexist cries, my original comment was that having a rack wasn't an option, not your opinion on what gym to go to... Apart from me liking the ladies only for many reasons, the weight area in the main gym is so full of testosterone (and smelly!!!) that its another reason not to go....
Will attempt to adjust the squats, but it is a problem for bench presses as well... I don't think I can continue the program like this!
Will a kettle bell workout do me as much/nearly as much good??
as much, no. nearly as much... maybe but probably not. Especially if you're looking for similar results to a program like stronglifts.
A
B
Curious why it matters?
Even the olympic bench will only be safe for the early parts of the program without a spotter or safety bars unless OP feels like gambling that failure will only come towards the bottom of the lift, or will be something she can semi-control on the way down.
I don't know. I think it's pretty easy to figure out when you are closing in on 1-2 reps from failure when it comes to bench press. Some sort of safeties are good but IMO a person can go for quite a while before the second type of bench (without safety bars) isn't okay.0 -
I don't have any advice, but I really would mention to the staff that a rack would be great for the women's section. Maybe they just think no one would be interested, but I'll bet if they got one you wouldn't be the only one making a move for it. It's worth a shot!0
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I've just changed from a women's only gym because the lack of a rack. I had been doing SL 5x5 with db doing goblet squats and db shoulder squats up to 14kg db, benching with db again to 14kg, we did have a bar for deadlift but plates to small which meant lifting from floor. It is doable to keep going but above the 15 kg weight I found it really hard to get weights into position, and even with barbell cleaning it into position at 30kg was tough. Three weeks now of using rack and already up to 50kg front squat. There is no way I could do that with db.
There is a post in Eat, Train progress thread on doing a barbell prog with db.
Another option is to change the number of sets and reps you're doing. If you drop your weight and change range to 8 or 12 per set then you are still getting progressive overload. That would also increase the length of time your programme could extend.0 -
Wow, a lot happened whilst I was asleep!! Thank you for all your responses!
I have a regular bench but without the rack on top so I do the bench presses on it... If there is someone there to pass the bar to me, I can increase my weight on bench press, however getting it into position is where I struggle.
I mentioned it to a PT yesterday, how unfair it is that we don't have same equipment and she rolled her eyes at me...
Does anyone have a link for a kettle bells workout? that could be something I work on for the time being..
As for Mr Sexist - I'm sorry to hear you are having issues coming to terms with the different options out there! feel free to attend Speakers Corner in Hyde Park and air your views (google it...)0 -
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nakedraygun wrote: »Go diy early.
More than just squat stands
Though these stands have been posted online before, I aim to improve upon existing internet plans to combine the squat stand and the bench press. It's more like a portable power rack at this point. Whatever it is, it's only about $50 and is strong enough to support a quarter ton, or even more.
Cost: approx. $50
Project Time: 1 day (plus drying time)
Difficulty: You have to be able to cut 2x4s, drill into 2x4s, put glue on 2x4s, drive screws into 2x4s, and mix and pour cement into a bucket containing the bottom of said 2x4s. If you can handle that, then you're good to go.
Tools Needed:- Drill
- Saw (any kind that can cut a 2x4, your choice)
- Sander (either electric or get a rubber sanding block to use by hand)
- Trowel or small shovel of some kind to mix cement
- Container in which to mix said cement
- 2x4 studs (you'll need about nine)
- Box of 2 1/2 inch deck screws (I like T25 star bit)
- 5 gallon buckets (two of them)
- 120 lbs. of ready to use cement (Quikrete)
- Wood Glue
- Metal Backing Plates (more info in elaborate list below)
- Twine (or some form of pliable strong rope/thread)
- Sticky Foam or Cork or something similar, and Duct Tape (optional)
- Paint / Stain (optional)
- 2 big metal "L" brackets (optional but recommended for bench press, see video at bottom)
- 2 bolts, washers, and nuts that fit the holes in your saw horse (optional, see video)
- Scrap plywood or OSB (optional, see video)
- 5 ft. length of 1 x 6 board (optional, see video)
SOURCE
I am so going to make this.0
https://www.youtube.com/watch?v=V5eKgpZobA4
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