Been reading more of SS in preparation and I am really ****ing scared of attempting a Power Clean now. Holy ****. Also more nervous than I should be about needing spotters since I obviously won't be starting with super heavy weights and I'll have euro there.

Do you guys just ask randoms to be spotters when you have to? Or do you guys squat within a rack when you don't have any?

Also, thinking about getting a pair of basic flat shoes since I really don't have any flat shoes that are appropriate (lol girl flats). Classic Converse All Star Lo are ok? That's what you guys mean when you talk about chucks? And avoid anything too squishy in the heel is what I seemed to be reading.

Yes, those shoes are perfect.

And you learn to love Power Cleans. It's taken me 6 months, but I wish I never cut them out of my program.

Just ask randoms. Aren't you a chick? That should be easy enough to get a spotter. I'd only be concerned about a spotter on benches.

dbz,

just set the pins in the squat rack/power cage so you can safely dump the weights if you need to, i.e. slightly lower than the bottom of the movement. No need for squat spotters.

A girl asking for a squat spot seems like the perfect lead in for a porno.

The squats I figured I'd just use the power rack if I was alone. I was more worried about the bench and press. I don't know how my bf would feel about me asking random guys in the gym for a spot (my guess is he wouldn't be a fan).

But overall it sounds like I probably don't need to worry for a while as I won't be working with super heavy weights to start.

If your bf isn't a fan, why isn't he at the gym spotting you? Tell him to quit being so insecure and you just don't want to end up like a USC running back. If you know your limits and are remotely worried about failure, stop on the rep before that. Just be prepared in case you can't get the rep up, and don't drop it on your neck, or try to sit up or something.

Press doesn't matter that much. You should be easily be able to hold the weight, and when you fail, the absolute worst case, the weight falls down (assisted) in front of your feet. You really shouldn't be doing something that is so hard you have to just let go of the bar. If you start to fail, just come back down to a clean position, which you should be easily be able to hold since presses are typically pretty low weights compared to everything else, and just put it on the ground.

BP you just are in a vulnerable spot and can get crushed and not really have any out. If it's too big a deal, you can use dumbbells. Especially since a lot of the lower weight dumbbells are 2.5 lbs increments, you might get by fine there.

dbz,

If you are going to bench press alone, never, ever collar the weight. If the plates slide around, work on holding the bar level. It's doubtful you could hurt yourself that badly with the weights you are starting with, but luck favors the prepared.

Most likely he will be with me, as I'm pushing for us to do this together, but I also don't want his lack of motivation to hold me back so I want to be prepared to do this on my own.

Thanks for all the advice guys. Claunchy mentioned to me already about the not collaring the weights. I'm nervous about starting, but I think it'll be good for me. I will be conquering some fears and hopefully getting in shape in a way I've never been before. I think the hardest part will be convincing myself to eat more and not sweat any extra poundage at the start.

Still reading SS to get well acquainted and I've been doing these exercises that istewart recommended to me to prep: http://stronglifts.com/how-to-optimi...te-activation/ . Also been working on my pullups (only doing negatives). Any other suggestions of things I can do at home before I take the big plunge?

You know, you probably won't have trouble finding a spot on the bench, I usually offer if someone looks a little unsure before they bench, and especially if it was a girl about to bench. The hard part will be explaining the proper way to spot you because I'm sure rando guy will try and help with all the reps.

Long-term: Starting Strength, read the FAQ

Short-term: P90x

Just kidding about P90x. Read the FAQ. All questions will be answered.

Question: Newbie starting out on SS doing GOMAD. Is getting a bigger gut standard in the beginning? Will it go away if I maintain the same relative caloric intake? Am I eating too much?

you're gaining weight, your waistline is going to get bigger as well. You probably are eating too much as GOMAD is generally way too much along with a normal diet unless you are a hardgainer or one of those anorexic looking people. You shouldn't dive right into a huge surplus, it'd be better to slowly add calories, monitor the scale, your recovery, and progress in the gym and then adjust accordingly.

Cheers. Is cutting back on milk or food better? Does it matter which? I'd prefer to keep the GOMAD and eat less.

Either way, if you haven't done so, count your cals for a few days so you at least have a baseline to go off of if you start stalling or have trouble recovering.

divides_by_zero,

Your biggest problem is going to be getting force fed bro-science by whatever random guy spots you.

Hey everyone. Had a few comments in my log about how I should do more squatting throughout the week. I am currently doing Jim Wendler's 5/3/1 and with the way I set it up, I am squatting twice a week. My squats are far far far behind my other lifts and I can still make much more novice gains with this exercise. Im happy to just maintain my bench/OHP and just increase some in deadlift, but my main goal right now is get a respectable squat.

should I look into doing SS even though my bench and OHP are pretty good already or look for something that specializes in squats?

SS is pretty much a squat program so it wouldn't hurt. And squatting 3x a week adding 5 pounds each time would sure get your squat better in a hurry. Just make sure to eat well, sleep well, and get videos posted of your form.

Don't do any of the leg work in 5/3/1 like assistance lifts, squat 3 non-consecutive days a week (add weight each time) and DL once.

This will be what I am looking to do. I still have half a week for figuring it out. might try to keep 5/3/1 and do a 3 day routine minus the squats work and just squat SS type on those 3 days. Hopefully the DL days arent too sore

while it's definitely a good idea to have a spot for bench, failing a rep with no spot is really more embarrassing than it is dangerous. i really wouldn't be stressing over it db0. also if your boyfriend won't go with you and also doesn't like the idea of you asking random guys for spots, then lol and tell him to grow up.

it could be a good idea for you to practice moves with a broomstick at home, help you get the motions down. there's no need to be scared - ex a power clean is only as heavy as you want it to be, if you wanna use the bar for a month until you get comfortable with it, do it.

I've failed a number of benches; before I realized it isn't that hard to ask for a spot.

It is somewhat dangerous though, depending on weight.

Yeah, failing reps at the bench with low weights is no big deal at all. I prefer collaring, and if I fail I just put it down on my stomach and roll it down.

Beat: still light enough that I can do that safely :/

I just bench in the power cage, so much easier than dealing with spotters.

Makes it impossible to press your shoulder blades together though.

not impossible but much harder. I normally have to resort to that. I don't mind it, and I've gotten fairly used to staying tight even with unracking it myself.

Just had knee surgery and am therefore just hanging around the house. When I get back:

- after 2 weeks break, what would you reset 5x5x96kg bench press to?

- ------------- 5x5x65 OHP? Should I avoid OHP all together for a while due to the stress on the knees?