ST1 with no spotter -what to do?

ctester · 10-28-2006, 01:47 PM

Just finished HT1 and 2. Best workouts I have ever done. I am moving onto ST1 and noticed several 1rep lifts. How do I do the ST programs with no spotter? Too dangerous with free weights so I am considering smith machine squats and nautilus bench press. or should I skip the 1 rep lifts all together.

Also, Lou, I would really appreciate your thoughts on this.

Lost Dog · 10-28-2006, 02:34 PM

Do you access to a power rack? You can do both in there without fear of failing.

Move the bench into the power rack and adjust the safety bars so you can do your bench without being crushed.

I would never rely on a spotter for squats at a commercial gym. No one at any of the gyms I frequent knows squat.

Bill2380 · 10-28-2006, 02:39 PM

I did S1 by myself in my basement, just was a little conservative with the bench 1 rep sets. Squats I never considered a problem, just drop it if absolutely necessary. If you feel safer you could use the Nautilas bench press for the singles.

Ogedei · 10-28-2006, 04:24 PM

We promise we won't point and laugh at you on the Nautilas....

Ok we might.

LD has a good suggestion there.

Og.

eltipo · 10-28-2006, 04:42 PM

About doing the bench presses on the power rack, should I set the support bars as low as I can so that I can barely slide under the bar? Or is it recommended to set them a little higher? If so, how much?

Will the excercise be less effective since the bar probably won't touch my chest?

Thanks

RobLL · 10-28-2006, 06:37 PM

As I have finished breakin/Fatloss I have decided my next will be Strength, so appreciate these suggestions. If I don't find them working is there any serious problem with using dumbbells. They will adequately fit my current weight needs.

Lost Dog · 10-28-2006, 10:17 PM

I do them low enough so that the bar actually rests on my chest, just a bit, when possible. I slide under it.

Some cages end up with the bar too low that way, so I have to bump it up more. But, I just deal with it.

ctester · 10-29-2006, 01:48 AM

Thanks for the feedback. I guess it boils down to Smith Machine vs Nautilus. Do a Smith squat and smith bench press or Leg press and nautilus press.

To clarify, I do not have access to a cage or squat rack. I usually use a barbell bench for squats - I sit under the bar, stand up, walk a few steps and then squat and return. I know, not the safest of methods but it works with medium to light weights. I have access to both smith and nautilus besides the free weight bench press. I heard some safety issues regarding Smith given the linear restricted motion.

Matthew · 10-29-2006, 09:15 AM

Where is it that you're working out?

Lost Dog · 10-29-2006, 10:58 AM

Do you have Hammer Strength machines in your gym. I'd use those before a Nautilus machine.

Also, if you're just trying to stimulate the body with a 1RM lift, you could use a squat machine, I suppose.

No matter what you end up using, you can't use the number as your 1RM, as these machines do not have a direct correlation to free weight lifting. They use levers and counterbalanced weights and the lack of stabilization allows you to lift "more." So the numbers will not match up at all.

If the program uses percentage of your 1RM, later, you'll have to estimate this number based on other times you've lifted (or guess).

ctester · 10-30-2006, 09:16 AM

Thanks Lost Dog. What do you think is better for squats and bench press the Smith machine or the Nautilus (no access to Hammer)