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I've started "Starting Strength"
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06-09-2010 11:04am#1
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Hi
Just a few points I would make and I am no expert
You will definately get stronger with the stronf lifts program. Leaner will be diet dependant. You list one of your goals as losing between 3 to 7 lbs. With a program like strong lifts you will gain some muscle. Not in an Arnie type way, but dont be surprised if you lose more than that inch off your waist, but actually weight a littel heavier or the same as you do now. Your weight is just a number on a scales and is not too important in the grand scheme of things IMHO. Your body composition (ration of lean to fat tissue) is a much better guide.
Also IMHO Smith Machines should only be used for inverted rows or hanging your towel on. The next time you are in the gym, please for your own benefit ask that your instructor shows you how to squat in a proper squat rack and bench on a proper bench with the empty bar. The Smith machine negates a number of stabiliser muscles which are used when lifting free weights and also IMHO in the case of squats, forces you to use an unatural technique.
Finally a little dark chocolate now and again will not derail your goals. I would usually have 2 squares of 90% chocolate after my weights sessions (3 days each week). A little of what you fancy will do you no harm. Cutting out the processed carbs will make a BIG difference.
I remember a joke I heard when I was younger about a guy who goes to his GP and asks if he gives up drinking, smoking, sweet things, sex etc, would he live to be a hundred. And his GP's answer was probably not, but it would sure feel like it
M0 -
Serious kudos with the weight loss - well done!!!:D I'm with B-Builder on the Smith Machines, you're better off with a rack for squats. Also, don't be afraid to up the weight once you've got used to the lifts - you'll probably make strength gains pretty quickly if you've never lifted before - which is even more motivating!
Best of luck with it, I'll be following your log with interest 0 -
Hi
Also IMHO Smith Machines should only be used for inverted rows or hanging your towel on. The next time you are in the gym, please for your own benefit ask that your instructor shows you how to squat in a proper squat rack and bench on a proper bench with the empty bar. The Smith machine negates a number of stabiliser muscles which are used when lifting free weights and also IMHO in the case of squats, forces you to use an unatural technique.
Are you sure it’s wise to advise a 36 year old woman who’s given no indication as to her current level of physical preparation (tho it can be assumed to be quite low due to her starting weight) to try and do some potentially complex movements under the advice of a gym instructor who probably can’t even perform the exercises correctly themselves?
We always hear about how we’re not allowed give medical advice, but telling someone to do something which could potentially be dangerous to their health for no other reason than the fact it’s accepted dogma around here is just as bad, in my opinion.0 -
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Thanks for feedback B-Builder, It's hard when one has been "dieting" for a long long time (only some of that time successfully!) to not be a slave to the scales but I do appreciate what you're saying. I am certainly not going to complain if I'm shrinking size wise but not on the scales, as long as I see progress that's the main thing.
Re the chocolate I find that cold turkey is the only way for , I tend to develop a square with every cuppa/sit-down and for me it's a gateway drug to biscuits & other sweet "treats".
I had my doubts about the Smith machine myself. Firstly in my head I was thinking "hmmm...I'm sure I've read something about this in Annoying Gym Behaviour" . I even said it to him that it felt like it made it easier (or at least different) because of the rails but he thought it was a good idea. Tbh he didn't look in the best shape himself! There is another instructor down there who I have more faith in so hopefully I can get his help when I go back on Wednesday
Cheers Hanley, sounds like you have me pegged as old & weak! I'll show you!
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Are you sure it’s wise to advise a 36 year old woman who’s given no indication as to her current level of physical preparation (tho it can be assumed to be quite low due to her starting weight) to try and do some potentially complex movements under the advice of a gym instructor who probably can’t even perform the exercises correctly themselves?
We always hear about how we’re not allowed give medical advice, but telling someone to do something which could potentially be dangerous to their health for no other reason than the fact it’s accepted dogma around here is just as bad, in my opinion.
Not to derail this thread more than it is already, but from the thread in tLL re: the ladies introduction to lifting that g'em and JayRoc gave a while ago I knew that the OP had attended this workshop and they mentioned in this thead that they lift weights in the gym, so I knew I was not talking to a complete noobie.
So no, I do not think advising against the Smith Machine was bad advice. I think that there is more chance of injury with the smith machine or if the OP starts off in the Smith machine and then transitions to free weights and attempts a similar weight to what they use in the Smith Machine.
OP: I would make sure that you are shown the correct technique because as Hanley points out, it is quite easy to do yourself a mischief with these lifts even with moderately heavy weights. Make sure you are happy that your form is good before adding/increasing weight. And from time to time as the weight increases, have someone check your form, just to be sure
M0 -
I wish I had the money to get a personal trainer for a couple of sessions but we're on a major budget drive
I have to rely on what I learnt from G'em & Jayrock at RAW and the bit I did with a p.t back in the new year, and take my chances on finding a decent gym instructor.
I will go back to the proper racks on Wednesday.0 -
Dotcomdolly wrote: »I wish I had the money to get a personal trainer for a couple of sessions but we're on a major budget drive I have to rely on what I learnt from G'em & Jayrock at RAW and the bit I did with a p.t back in the new year, and take my chances on finding a decent gym instructor.
I will go back to the proper racks on Wednesday.
There are loads of videos and stuff online.
Alternatively you could try getting someone to video your lifts and post it up on youtube for somebody to look at.
I'm not gonna speak for people but I'm sure if you sent a PM to someone who you know, knows the know, they would have a look.
Again better than nowt.0 -
hey D, welcome to the world of lifting
There's no need for you to be in the Smith machine, you've got really good form for squatting (it was there naturallytbh, we didn't have to teach you much!) and there's nothing there that a couple of sessions with someone watching you can't fix enough to give you the confidence to go it alone. Why don't you come to RAW on the 18th when we have our gym meet up and there'll be loads of folks (myself and JayRoc included) who can give you a hand?
Don't worry too much about programs and the like jsut yet, we'll get your form nailed with the basics and move on from there in good time 0 -
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Dotcomdolly wrote: »Thanks G'em, that sound a fab idea. Not sure if I'll be able to make it though cos dh is doing the half-marathon that day, we'll see...
Much better session today, quick question though - when I post up my lefts should I be including the weight (20kg right?) of the bar in the lifts? Because I didn't on Monday....
Yep, you always include the weight of the bar as well as the plates.
So in your last workout your worksets were
Squats: 40kg
Bench Press: 35kg
Dead Lift: 50kg;)
M0 -
Ah thanks B-Builder, I was selling myself short, will go back & edit those now.
So today, same instructor, but I was more satisfied with how it went, told him I wasn't happy using the Smith machine so he talked me though the other racks.
Sqauts - 5x20kg, 5x30kg, SETx35kg
Overhead press - 5x10kg, 5x12.5kg, 2x15kg (fail),SETx12.5kg
Powercleans - 5x10kg, 2x12.5kg,SETx15kg
I found the powercleans good but hard, not as bad as the overhead presses - feel very weak at these.
Interestingly the instructor when he was showing me the regular bench press, I tried the weight I did a full set on the Smith machine on Monday & I could not do one! Just shows how much easier it makes it, and I had to come down 5kg on the squats too - but I'd rather stick to reality!
Jaysis Drifter you'll be wrecked after all that! Yes my Oh is Raycun 0 -
Dotcomdolly wrote: »Ah thanks B-Builder, I was selling myself short, will go back & edit those now.
So today, same instructor, but I was more satisfied with how it went, told him I wasn't happy using the Smith machine so he talked me though the other racks.
Sqauts - 5x20kg, 5x30kg, SETx35kg
Overhead press - 5x10kg, 5x12.5kg, 2x15kg (fail),SETx12.5kg
Powercleans - 5x10kg, 2x12.5kg,SETx15kg
I found the powercleans good but hard, not as bad as the overhead presses - feel very weak at these.
Interestingly the instructor when he was showing me the regular bench press, I tried the weight I did a full set on the Smith machine on Monday & I could not do one! Just shows how much easier it makes it, and I had to come down 5kg on the squats too - but I'd rather stick to reality!
Jaysis Drifter you'll be wrecked after all that! Yes my Oh is Raycun
Ah! all makes sense now...i dont intend to do anything at raw cept shout at people and eat so ill be fine! If you get a chance pop down sure! be good no meet you and Raycun0 -
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Well with Starting Strength the lifts are progressively going up all the time, so if you look at the excel (did you fill one in?) it should tell you what you can expect to be lifting or aiming for in a few weeks. I've never done it, but as far as I know there should be an excel you can download where you can fill in your current stats etc.
Are you doing any assistance work with it?
Nope haven't done the spreadsheet, must do that. I just kind of jumped in this week I have my log with me though so I will fill that in..
The fact that I don't know what you mean by assistance work probably means No
I do a 10 min brisk walk on the tm before hand and some stretching after. And the very crucial jacuzzi and sauna
ETA - I can't get the calculator to open in MS Works...0 -
Day 3 Workout A
Squats - 5x20kg, 5x30kg, SET@40kg
Bench Press - 5x20kg, 4x25kg, SET@22.5 (but failed on rep4 of last 5 )
Deadlift - 5x30kg, 5x40kg, SET@55kg
Pleased with today, an extra 5kg on the squats & deadlifts.
Found bench press really hard though.0 -
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Ah right ok. That's still decent though! Sure when I started I couldn't even press the empty bar, I decided I didn't like it and avoided it for a few months(I generally decide I don't like things if I'm crap at them!), but once I started doing it regularly the weight eventually started going up. Just stick with it, I mean sure 29kg is 50% of your bodyweight isn't it - that's a fair bit to be lifting so don't get disheartened if you don't get it straightaway. And sure by the looks of it a bodyweight deadlift's just around the corner! 0
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Ah right ok. That's still decent though! Sure when I started I couldn't even press the empty bar, I decided I didn't like it and avoided it for a few months(I generally decide I don't like things if I'm crap at them!), but once I started doing it regularly the weight eventually started going up. Just stick with it, I mean sure 29kg is 50% of your bodyweight isn't it - that's a fair bit to be lifting so don't get disheartened if you don't get it straightaway. And sure by the looks of it a bodyweight deadlift's just around the corner!
Thanks for that, and yes I hope to hit the 60kg deadlift within the fortnight. I know I can do 1 (did with G'em & Jayroc at the ladies lifting workshop) question is can I do 5??
So very happy after todays workout, loving the progression I have my deadly little fitbook log with me and I have my list and what my working set was last time so it's fun to add on just a little more each time.
Squats - 5x20kg, 5X30kg, SET x 42.5 kg
So another 2.5kg on previous left, yay!, used the cushion today for the first time and it helped. Had an embarrassing moment where I set the bar back too low after a set and I couldn't get it back up A big strong man in a orange shirt came to my "rescue" which was nice. So thanks if you're reading this!
Overhead Press - 5x10kg, 5x12.5kg, SET x 14kg (failed on last rep tho)
that's an extra 1.5kg on last time
Powerclean - 5x10kg, 5x12.5, SET x 15
and then for the heck of it I managed 2 reps at 18kg0 -
Ooh a good day down gym folks! A good good day
Squats - 5x20kg, 3x30kg,5x40kg, SETx 45kg
an extra 2.5kg
Bench Press - 5x20ks, SETx 22.5kg
- no fail this time, so a little progress
Deadlift - 3x20kg, 4x40kg, 3x50kg, SETx60kg
So an extra 5kg, and BODYWEIGHT!! yay, so pleased with myself.
And last night I won a limited edition Fitbook on facebook too. 0 -
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