Looking for overall guidance

[BassBomb]

I just tested it out, its high enough for me to lift off, starting from a sit on my bench... the only thing is I won't have any safety net

 

[HomerX]

Dumbbell Squats?

Without a power rack i wouldn't do Barbell Squats.

 

[SociallyChallenged]

Dumbbell Squats?

Without a power rack i wouldn't do Barbell Squats.

DB squats just aren't the same strength developing stimulus as BB squats. The OP should practice his clean and work on some front squats if he has no available rack. Or perhaps, he should just join a gym and make it easy on himself

 

[BassBomb]

DB squats just aren't the same strength developing stimulus as BB squats. The OP should practice his clean and work on some front squats if he has no available rack. Or perhaps, he should just join a gym and make it easy on himself

So you don't think it is a good idea to lift it from sitting on my bench (normal back squat) ?

 

[SociallyChallenged]

So you don't think it is a good idea to lift it from sitting on my bench (normal back squat) ?

No, because you don't have any power from that position. When you start a squat from standing, you are then able to load your muscles eccentrically as you squat down. The stretch-shortening cycle allows you to generate much force in the bottom of the squat because of that. However, if you start squatting from a seated position, you have very little power. On top of that, as a beginner, you may feel safer with an actual power rack for support until you get the hang of it. I think that starting a squat from a seated position is going to severely limit the amount of weight you're squatting sooner rather than later.

 

[VulgarDisplay]

I am going to do the 5x5 in addition to my biking which I do regularly... So I therefore will try to get a pull up bar...

How can I do inverted rows without a squat rack?

On the stronglifts website check out pendlay rows. If you have a barbell you can just do them. Just make sure you've got your back straight.

 

[BassBomb]

No, because you don't have any power from that position. When you start a squat from standing,...QUOTE]

So loading myself and then standing is not the same as loading when standing?

 

[PingSpike]

I did the same kind of thing for awhile for squats with a bench. It was pretty awkward actually...and I don't really think it was safe. But my squat has always kind of sucked and it really sucked back then. I pretty quickly bought a walmart bench with a separate adjustable rack. It works pretty good, but I think I might just buy a power rack this Christmas.

 

[jlee]

No, because you don't have any power from that position. When you start a squat from standing,...QUOTE]

So loading myself and then standing is not the same as loading when standing?

Correct.

 

[brikis98]

So if I understand you correctly, you are sitting on your bench, getting under the bar, and then standing up with it? If so, do you then walk forward or backwards so the bench isn't under your legs for the actual squatting? Are you re-racking the weight by then walking back over the bench and sitting back down?

All of the above sounds pretty dangerous. For one thing, you are effectively doing a bizarre box squat, which is a somewhat advanced exercise that requires very good squat technique. As a beginner, you're likely to hurt yourself trying. Moreover, you run a good risk of losing your balance, tripping on the bench, etc, which is never good with a heavy weight on your back. Also, you have to understand that whenever you lift, you run the risk of using too much weight or going for too many reps and being unable to finish one. It's a normal part of training and if you had a proper power rack with safety rails, it's not an issue: you just leave the bar on the rails. Without one, you'll have to dump the weight, which is a bad idea if you don't have bumper plates and an even worse one if there is a bench near you (or worse yet, under you).

Finally, depending on how low your bench is, this is going to make it tough to lift heavy weights. Due to the stretch reflex in your muscles, you are quite a bit stronger going from standing -> full squat -> standing than you are going from full squat -> standing. The part of the squat where you descend into the hole stretches your muscles out, storing energy in them that can be re-used when you rebound back out of the hole. If you start from a dead stop at the bottom of the squat, you don't have any of that. Not a big deal with light weights, but it'll make life tougher as things get heavy, especially if you ever wanted to max out (which I wouldn't recommend without a power rack anyway).

I strongly recommend getting a power rack. It's a very versatile tool, as you can use it for squats, bench press, OH press, pull-ups, inverted rows, rack pulls and more. Moreover, it makes all of these exercises safe to do on your own. You can often find them on craigslist for dirt cheap.

 

[BassBomb]

dirt cheap and canada never mix sadly..

http://toronto.kijiji.ca/c-buy-and-...RAINING-SYSTEM-CAGE-4-P90X-W0QQAdIdZ217586245

best thing ive found, but no idea if it is legit

not sure if my bar is long enough to fit in a power rack since it is a standard non olympic style

 

[VulgarDisplay]

dirt cheap and canada never mix sadly..

http://toronto.kijiji.ca/c-buy-and-...RAINING-SYSTEM-CAGE-4-P90X-W0QQAdIdZ217586245

best thing ive found, but no idea if it is legit

not sure if my bar is long enough to fit in a power rack since it is a standard non olympic style

You can quite easily build your own power rack too. Google will give you lots of plans for building one. Something along the lines of 4 4x4's a few 2x4's, and some pipe. You'll need a drill and some drill bits and screws too.

That would be much cheaper than buying one.

http://media.photobucket.com/image/diy%20squat rack/sheets90g60/WoodenPowerRack.jpg

 

[BassBomb]

http://toronto.en.craigslist.ca/search/sss?query=squat&srchType=A

Anything here look good? The notable I saw was the Northern Lights bench with squat rack attachment, or a Wieder home gym that has a power rack pretty much in there

 

[brikis98]

http://toronto.en.craigslist.ca/search/sss?query=squat&srchType=A

Anything here look good? The notable I saw was the Northern Lights bench with squat rack attachment, or a Wieder home gym that has a power rack pretty much in there

Craigslist isn't exactly a store with a constant inventory: deals come and go sporadically/randomly and you just have to be patient. For example, here are a few racks/benches/weights/etc of varying quality and prices:

power rack and bench
squat rack
squat rack with weights
squat rack

 

[BassBomb]

definitely, just looking for some options that are there right now

I like the first one you linked if I just buy the rack, since I already have a bench for my other stuff

How is this?
http://toronto.en.craigslist.ca/tor/spo/1851724397.html

 

[brikis98]

definitely, just looking for some options that are there right now

I like the first one you linked if I just buy the rack, since I already have a bench for my other stuff

Yeah, the first one looks excellent. Get it if you can.

How is this?
http://toronto.en.craigslist.ca/tor/spo/1851724397.html

I'm not sure what the "squat attachment" is and it doesn't look like it has any way to setup safety rails, so I wouldn't recommend it.