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 Squats/Deadlifts/BenchPress/WeightedPress 101, By Mark Rippetoe

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kshen
post Dec 17 2014, 07:02 PM

If only these stars are edilbe
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QUOTE(Masamune @ Dec 17 2014, 03:49 PM)
Guys, i cant seem to find a gym around me that has a squat or power rack. Am going to CF now at shah alam and they only have a smith rack. At first i started with the smith rack but recently i just used the ez bar/straight bar rack as a squat rack but its still hard to put the bar back down after a set.

Should i just continue on the smith rack?
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I feel your pain. I had to train my legs for almost 6 months without the squat rack. You can still squat with the smith machine, but the variation/form will be different from the free weight squat, and of course the free weight squat has better "effectivity" compared to smith machine. Both have their own goods.

Here's what I did , I used the smith machine on the early stage . Then , I "made" my own squat rack. You know those weight-hangers ? I placed them in the proper width (to support the babell) and some equal weights on both side (so that they won't fall to one side or the other). Works as good as a squat rack , but with a risk of course, it's dangerous lol ( had my fair share of embarrassment before).

PS: Don't do it lol. If you want to , why not sweat.gif
kshen
post Dec 18 2014, 08:17 PM

If only these stars are edilbe
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QUOTE(manapergi @ Dec 17 2014, 08:57 PM)
chief follow this form ok?

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Honestly, I have no say in this . since I've never done this variation of squats before . Heck I didn't even know this exercise even exist lol
kshen
post May 19 2015, 10:59 AM

If only these stars are edilbe
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From: Malaysia , KL , wangsa maju


QUOTE(-kytz- @ May 19 2015, 02:42 AM)
I've just started gym like one week ago, in total been to the gym for 3 times. Never been to gym before that sad.gif

Here are the equipments I can do. I know I'm quite weak sweat.gif

Pec Fly 35kg
Diverging row 22.5kg
Chest press 20kg
Leg press 82.5kg
Leg extention machine 35kg
Dumbells 8kg on right hand, 6kg on left. My left hand is much weaker than my right sad.gif

Hope in about 3-4 weeks time, I can do much heavier weights, around 20-30% more smile.gif

Any other nice equipment for me to try?
*
Squats and Deadlift ? Overhead presses ? Weighted dips and pull ups? (Bodyweight/weighted)
kshen
post May 21 2015, 09:22 PM

If only these stars are edilbe
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From: Malaysia , KL , wangsa maju


QUOTE(-ccy- @ May 21 2015, 02:00 PM)
Never tell darklight that high carb is bad lol...
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I'm waiting for DL to appear :/ I know he's lurking here somewhere !
kshen
post Jun 15 2015, 02:58 PM

If only these stars are edilbe
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702 posts

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From: Malaysia , KL , wangsa maju


QUOTE(-kytz- @ Jun 15 2015, 02:13 PM)
Probably off topic but do gyms such as Celebrity Fitness/Fitness First give out trial periods like 1 month to try the gym facilities for potential new members?
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They do have a 1 week trial , but it's really vague , it really depends on how you and the salesperson make a deal . It can be 1 month, maybe even a few days lol .
kshen
post May 29 2017, 08:17 PM

If only these stars are edilbe
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QUOTE(FreedomDream @ May 28 2017, 06:44 PM)
Is it okay to squat everyday?
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There's something called the Bulgarian Method covered by Omarisuf, it's mostly squatting everyday. I don't think this is the same as the original Bulgarian system though.
kshen
post May 30 2017, 11:19 PM

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QUOTE(Wolger @ May 30 2017, 11:49 AM)
I'd recommend Smolov for squat

The key is Volume guys..if you want progress for all your lifts.
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Yup, heard of it. But have never tried neither of these programs, Im too much of a pussy to do it lol

 

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