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Old 10-24-2013, 12:12 PM    (permalink
Rob S
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Don't allow form to drop off, but on a true 5RM you are never going to have perfect form. If your form is money on most of the build up sets, if the max set gets a bit wonky, it is not a big deal IMO. As long as it isn't a major/dangerous dip in form, I'd focus on going heavier for the time being.
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Old 10-24-2013, 12:13 PM    (permalink
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Also, I find form on bw squats way harder than back squats. Especially with low bar, the weight helps me a ton.
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Old 10-24-2013, 12:18 PM    (permalink
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Yeah my form is good for the first 3 sets then it'll drop off a little in set 4, then on set 5 I catch myself not going all the way down and I won't push off with my heels.

Also keep in mind I'm using the dreaded Smith Machine for squats bc my gym doesn't have a squat rack. I really hate using the Smith Machine but what choice do I have? I can't go to another gym, they're all too far away.

I try to be extra careful with form bc Smith Machine squats can be very dangerous if you're not careful.

After I'm done using the Smith Machine I do 3 sets of 10 rep body weight squats on a bosu ball to try to strengthen my stabilizer muscles since I don't get that with the Smith Machine.

I really wish I could use a squat rack. I feel like I'm losing gains by using a Smith Machine.
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Old 10-24-2013, 12:55 PM    (permalink
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I would personally not squat at all vs. squatting inside a smith machine.
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Old 10-24-2013, 01:01 PM    (permalink
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I'm inclined to agree with you but I will say ever since I started squatting I've seen and felt much better results in all of my workouts, not just leg day.

So I feel like it's working. Maybe not to the same effect as barbell squats, but it's still working.

I've been very careful with form bc I'm aware of the dangers of smith machine squats. You need to use different form in the smith machine to do it properly.

I really wish I had a way around it but I really don't. The next closest gym is like 20 minutes away and when you drive 3 hours a day, you don't want to add another 40 minutes to that.
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Old 10-24-2013, 01:31 PM    (permalink
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Are there no free barbells at all in your gym? Like even for bench press?
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Old 10-24-2013, 01:34 PM    (permalink
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Nope. It's awful. Just treadmills, lat pull down machine, bikes, ellipticals, low row machine, dumbbells, and a smith machine.

I initially signed up for this gym bc it's literally a block away from me, and it's 24 hours so it gave me motivation to go out and workout.

But now as I learned more about exercise I realized how terrible it is, but again, I can't leave bc the closest gym is 20 minutes away, and I already drive 3 hours a day. I really don't want to add another 40 minutes to that.
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Old 10-24-2013, 02:52 PM    (permalink
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I assume you live in an apartment?
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Old 10-24-2013, 03:27 PM    (permalink
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Na I live in a home.
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Old 10-24-2013, 03:41 PM    (permalink
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Na I live in a home.
Like a home-home or a if-im-left-alone-too-long-i-am-legally-a-danger-to-society-and-myself home?
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Old 10-24-2013, 03:42 PM    (permalink
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Like a home-home or a if-im-left-alone-too-long-i-am-legally-a-danger-to-society-and-myself home?
Home home. It's not big enough to throw a home gym in there though. And I really don't want to spend that kind of coin either.

It's a multi unit so it's kind of like an apartment I guess.
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Old 10-24-2013, 03:46 PM    (permalink
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I'd be more inclined to join a gym if I had someone to go with.
Most of my friends would do it for a week or two then fizzle out.
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Old 10-24-2013, 03:49 PM    (permalink
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My situation isn't ideal. I pay too much for my gym and the smith machine sucks, but as long as I'm getting results I think I should stick with the plan and keep going.

I know it's not ideal, but it's working so **** it.
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Old 10-24-2013, 05:19 PM    (permalink
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Wow. Squatting in a smith is horrible and incredibly dangerous. I'd almost just do heavy lunges and step ups with dumbbells.
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Old 10-24-2013, 05:20 PM    (permalink
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It's working though. Should I stop if it's working?
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Old 10-24-2013, 05:22 PM    (permalink
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It's working though. Should I stop if it's working?
Probably. Definitely once you start doing actual heavy-ish weight. It is pretty dangerous. How about going to the gym right after work? Is there something by your office building?
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Old 10-24-2013, 05:25 PM    (permalink
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Probably. Definitely once you start doing actual heavy-ish weight. It is pretty dangerous. How about going to the gym right after work? Is there something by your office building?
You know, that's a good point. I haven't looked into that. I should look into that.
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Old 10-24-2013, 05:27 PM    (permalink
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You know, that's a good point. I haven't looked into that. I should look into that.
You'd miss the rush hour coming home as well.
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Old 10-24-2013, 05:33 PM    (permalink
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You'd miss the rush hour coming home as well.
I'd just need to make my preworkout before I leave work, and bring my gym bag with me so I can change right afterwards. And maybe grab something I can eat quickly so I don't go on an empty stomach.

It's doable. I'm gonna look into that now. Thanks.
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Old 10-24-2013, 06:54 PM    (permalink
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I'd just need to make my preworkout before I leave work, and bring my gym bag with me so I can change right afterwards. And maybe grab something I can eat quickly so I don't go on an empty stomach.

It's doable. I'm gonna look into that now. Thanks.
You never considered a gym close to work?

Also, the apartment assumption was because I thought you lived in the city. But if you drive 3 hrs a day maybe you commute? Having a home gym might not be so expensive as you think. But yeah, if you have a decent gym close to work, go for it. The logistics of your workout clothes and shake are easily dealt with.
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Old 10-24-2013, 07:46 PM    (permalink
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Intermittent fasting (still keto) for a week or 2 would likely do the trick.
I am 61 200 and have been doing 1,800 to 2,500 calories a day while working out. If I try this intermittent fasting, which sounds like a punk, do I need to cut my calories further to see the results? Or is it the fasting that is making the difference?
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Old 10-24-2013, 09:05 PM    (permalink
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Wow. Squatting in a smith is horrible and incredibly dangerous. I'd almost just do heavy lunges and step ups with dumbbells.
Or even get a sandbag for squats. Sandbags are so much fun, especially with halos.
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Old 10-25-2013, 01:02 AM    (permalink
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Old 10-25-2013, 07:16 AM    (permalink
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Originally Posted by BamaFalcon59 View Post
I am 61 200 and have been doing 1,800 to 2,500 calories a day while working out. If I try this intermittent fasting, which sounds like a punk, do I need to cut my calories further to see the results? Or is it the fasting that is making the difference?
I wouldn't bother counting calories. Especially while on keto, eating over 2,400 cals is pretty hard.

I'd give it a go for a week and see if it helps.
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Old 10-25-2013, 08:01 AM    (permalink
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