oh yea, i forgot that the racks got bars to block the weigh from dropping on me .....

switch for a change awhile,totally different feel ! fresh !
more variations
I dont use it everyday,err twice a week just to replace some wrist curl and forearm work
i really dont like to do forearm actually hence my arm looks long and lanky

This post has been edited by theCrab: Jun 15 2012, 01:14 PM

I never need a spotter when I'm I do squat, and yes my gym just have the squat rack, no safety at all. These are several tips if you got no safety and no spotter.
1. Never go to failure. If you fail, the floor is there to catch you.
2. Listen to your body. If your body says 50/50 on the last rep, don't do the rep.
3. Learn how to throw the bar behind you. There is a video on how to bail if you fail on squat. They even suggest to try to bail purposely in order to bail successfully when it is needed.
4. Do box squat. This technique kills two bird with one stone. This technique is always being used by the Westside Barbell and it works very well. It also acts as 'safety' when you fail to get out of the hole, provided there is someone to help you get up. If not, throw the bar.

---

Added on June 15, 2012, 1:25 pmso it has safety and yeah

This post has been edited by alien9: Jun 15 2012, 01:25 PM

I need supporter for my squat =="

yesterday i did 4 plates for squat and went to deep below, cant get up. So just left the barbell on the safety bar.. is too friggin heavy

do you have those leg wraps? imo with weight that heavy you're gonna need them.

Usually if I feLt like last rep 50/50 I will go do it, if sucesss, it feels damn good hahaha

Well, if you don't have a safety or a spotter, you got 50% chance of failure. But you can do what ever you want to do.

yes, only start using for 2nd week because kinda sked if go so heavy. Thanks to the bar or else the bar still on top of me right now.. I try to go really heavy but is not the time yet...

A bit phobia ade lol hhaha..

He has safeties.

I agree with your statement though. Explains why my bench is stagnant lol. Squats and deads are going up nicely. I think I'm gonna setup my bench on the power rack next time lol, need to figure out how to put safeties in place though hmm

it is ok doing squat using this smith machine?...

I phobia on average 3 to 4 times a week, haha. Especiallly lifts with no safeties. You never failed on squats before this?

God if u guys see me in a gym you would think I'm some sort of a chicken, lol.

weh... ur strength is incredible.. I cant even lift as heavy as you.. Previously, i dont go that heavy, 3 plates is still an ok for me but 4 plates without spotter, i failed lol..

Failing on squats, lol. I failed once on squats, set the safeties too damn low, I'm stuck right underneath the bar and the safeties. Embarrassing as hell. And the roll of shame on bench. lol.

---

Added on June 15, 2012, 2:59 pmu up plate by plate, i up 5lb by 5lb only -__- .

agree on your statement that mike is strong, he is strong as fuuaaaarrrrrrkkkkkkkk

This post has been edited by razorboy: Jun 15 2012, 03:01 PM

guys, im losing so much of size... not getting leaner.. any guide?? sigh.. being depress haha.. fail at cutting again..

Twice roll of shame, once squat bailout for me.

Mike is strong, He is in the 400 lbs deadlift group

macros? training split?

@alien9 - yeah, strong mofo, I'm only deadlifting 1/4 of my BW. sad

This post has been edited by razorboy: Jun 15 2012, 03:10 PM

What's your bodyweight? 800 lbs? lol

right around there. lol

im surprised you guys arent seeing the irony in this. Mel is soo much stronger leh wtf. who the hell here has the balls to squat 4 plates tell me, i give present.

he probably not posting deadlift numbers because hes not doing them, and his warmup would probably be my max (like chris, grrrrrrrrrrrrr)

bailed out twice on flat bench, once on smith bench (yeah, i couldnt even lock it in lol), once on squats

4 x 5 lbs plates counted? lol