I've started "Starting Strength"

I don't think the smith machine offers much more safety to a beginner than a squat rack or power cage with rails set up, other than the restricted bar path, which I myself would agree actually imposes an unnatural form on squats at least. I started out trying to squat in a smith machine and in retrospect they felt so horrible even with the comparatively small weights I was using then. I think I'd have been much more likely to hurt myself if I stayed in the smith machine. Put that down to bad technique if you will but if the OP's gym instructor can't show proper form for free weights, there's every chance he won't do it for the smith machine either, though 'less' technique may be required there.

I don't mean to even try to advise you here, OP. Best of luck whichever way you go about it.

Hanley wrote: »

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

M

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.

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

;)

M

Out of curiosity Dolly, When you type SET, do you mean 3 sets of five or just a single top set of 5?

Can I ask what were you shown as a power clean ?

This is my understanding of what a power clean is and what I do




M

Dotcomdolly wrote: »

The very same video I was looking at last night.
The way I was shown was like a combination of a deadlift and an overhead press, so from floor quickly up & then over head. No shrug, little jump, or crazy wrist going on.....

So today..
did my squats, got up to set at 55 and even managed a (wobbly)60kg one, and my crappy overhead presses.

Then I saw one of the trainers, who has been there since it opened, and I have a lot of respect for, so I grabbed him to ask about the powerclean....20 minutes later, I am having a crisis!!!

So we chatted for ages, he thinks the "starting strength" programme is too advanced for a beginner, and that I should keep it simple with a program of opposing muscles, groups etc. That it takes years to get these lifts right. He also checked out my squat & said it wasn't deep enough (which I kinda suspected).

I am just so confused now....the opposing advice (and he argued it well) is doing my head in. I'm thinking now maybe dropping teh SS and doing this workout from stumptous

Ok, well in my unqualified opinion SS is a beginners program and you are well able for it You will IMHO make better progress, quicker with SS than the program you linked to on Stumptous.

Power cleans are a technical move, and yes it takes a little while to get the hang of it. However IMHO your instructor is incorrect in telling you it takes years. It will take years to get to competition standard but to get acceptable technique purely for recreational lifting will not take nearly as long.

Tbh, looking through you logs you are making decent progress, so if you are enjoying SS then keep with it. Alternatively have a look at Strong lifts 5x5. This routine is similar to SS with no power cleans. It's laid out with 5 work sets as opposed to 3, but you could just modofy it to suit.

Best advice I can offer is maybe drop g'em a PM and ask what she thinks. I think she would be someone best placed to advise and she has seen you lift.

For me as I said you seem to be doing well on SS. Don't get stressed about it. If you are finding power cleans tough swap in an alternative. Maybe do inverted rows instead. You can spend some time after a session working on your clean technique with an empty bar, or at home with a brush handle. Search for power clean progression videos on youtube, which will show you how to break the move down into its component parts and tehn build it up into the complete move.

Also if you knocked out your "Wobbly" 60 kg squat after doing your warm up and work sets, then I would think you are not far off a 70kg 1RM if you are off it at all So look at the positive things you are doing and simply work around any sticky parts.


M