help new with ? and comments

[erindj]

hi! so i have worked out with a trainner before and she got me totaly hooked to weight training. Was in the best shape of omy life=) got prego and it all went out the window! anyway im back and have started this program on my own. I am worried maybe i not pushing myself like i did when i had a trainer. I am still having trouble making it to the gym for weights 3X but always manage at leat 2 day of weights and i run on others. here is the lay out
smith machine- 35lbs plus bar?
step ups 12.5
push up 30 deg on smith machine
upright row 60lbs
seated row 45lbs
swiss ball hold 10lb plate.
lunges 12.5
shoulder press 7.5
dead lift bar plus 10lbs..
im on week 6 i think dont have my log here. But i am on the stage where it went to ten reps each 3 sets
Does this sound right on target? some times i dont feel challaged with the ab part.
any adv or comments?

[missjane]

OK, first off, I wouldn't begin learning to squat on the Smith Machine. It's just plain bad for you. Use the squat rack. The oly bar in the squat rack is 45 lbs.
Smith Machine or no Smith Machine? Holy War!

For step-ups, make sure you are not pushing off with your non-working leg. How high is your step? Make sure it is high enough that you are getting full ROM for this movement.

The Smith Machine IS good, however, for your pushups! (but not squats!)

Deadlift - if you are using the oly bar, it weighs 45 pnds.

You should be working so hard that the last rep for each exercise is HARD.

[erindj]

hmm no smith machine ..thats gonna throw me. What do i use ..there is another one where the bar is attached but moves. Then just just a plan rack? is that it? Step up i use a bench and i really try not to use the other leg. Also in the room where there are classes there is a nother bar but looks thinner and lighter is that an oly bar? the one i use is heavy! ok thanks=)

[Aoife]

well, your "other one" sounds like a smith. Ideally you want to squat in a squat rack or power cage. If your gym no has one, and you can't change to one that does, and they don't want to get one, you prolly just wanna grab some dumbbells. You're not squatting that much anyway, and it'll help with your grip strength.

At 10 reps, you want to have about 1 more left in the tank, maybe, but not more than that. It should be hard, not impossible, and form shouldn't suffer. Sometimes it's easiest to just take the weight up till you *can't* do the reps needed, falling short by a couple, and then lower it. *shrug*

Welcome

[Bytsi]

Originally Posted by erindj

hmm no smith machine ..thats gonna throw me. What do i use ..there is another one where the bar is attached but moves. Then just just a plan rack? is that it? Step up i use a bench and i really try not to use the other leg. Also in the room where there are classes there is a nother bar but looks thinner and lighter is that an oly bar? the one i use is heavy! ok thanks=)

The machine where the bar is attached but moves - that sounds like a description of a smith machine to me... What you want is a squat rack.

In a squat rack or power cage, the bar sits on/in it but isn't attached in ANY way. It has safety rails (these can vary depending on the brand/design). Basically, you want to be able to set the bar (yes, the heavy one) to a reasonable height to step under, and then you take a step or 2 back (so the bar is now on your back). Safety rail (or if you're in a rack) would be set to catch the bar at the bottom of the squat if you got low and couldn't stand back up... but otherwise you are completely in control of and holding the bar until you're done squatting, at which point take a step or 2 forward and put the bar back where you got it from.

Also, dumb question maybe, but I don't recall upright rows being in NROLW...

[erindj]

k! thanks gonna try the squat rack. Gonna be intresting i tell you. But There is another cage thing that you can stack the bar and step back but still attacheted? but i will go hard core! =) i didnt mean up right rows ..ment over head lat pull.

[my4misfitz]

Wow, this thread has been very helpful to me. I did all of stage 1 using the Smith Machine. Didn't really realize I was supposed to be using the squat cage. So... should I continue on to stage 2 or redo some of stage 1 to correct my squat form.
Thanks in advance for your opinions.

[erindj]

Yes now i am unsure what to do..i did all with a smith machine. I am going to try to day to do it with out it, but i am pretty sure i am not going to be able to squat well or as much at all! gl

[missjane]

It wouldn't hurt at all to review the squat rx series for proper form and technique:

Squat Rx update

[erindj]

I have reviewed the videos and there are helpful so thanks! But in all the videos he has a very large wide stance. Is that the norm? i usually do a little more than hip with and squat as if i was try to sit in a chair. does that sound right? ok thnnaks

[missjane]

You need to unlearn the form you were using in the Smith Machine. Here's another good series on squatting properly:

Squat