Safety Squatting At Home?

[joshh1984]

Hi all

I am looking in getting something for the future in case I miss a rep on the squats, I doubt I will ever lift more then 500lb for 5 reps my goal is to get to 450 for 5 reps at less then 185lbs 10% bodyfat
so maybe something Like a CFF squat stand?" Bodymax CF415 Squat and Dip Rack With Spotter Catchers "
maybe even build something, I have seen people using sturdy wooden boxes to catch a missed rep!

I live in a very small annex so space and the ability to fold up benches and stuff is very important a full on squat rack is out of the question.

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I have also decided to get the
Bodypower
170Kg TRI-GRIP Olympic Weight Set
"cheapest I can find, I also have 2x10kg plate to add to that which I had from years ago."
and I figure I would get about the cheapest bench possible around £40-£80 that looks half way sturdy for incline presses, bench presses etc

[AttyGuy]

How much space do you have?

[joshh1984]

it would have to go right in the middle of the living room, the weight would have to be packed away under desks and behind stuff and the squat stand would have to be packed into a corner after. The space in the middle of the living room if about 8.5 ft by 8, the living room is actually bigger then that but there is furniture in the way. The squat stand may have to go outside after use and covered up if it cannot fit in the hall which is about 4ft by 3.5 ft "probably just enough room to fit a squat stand if adjusted to smallest size after", its a pain in the backside and the girlfriend isn't too happy about it, but I really don't want to go to a gym due to getting buses everywhere, the monthly fee, waiting in line and the smell of sweaty nuts, the stands may even have to go outside by the front door after use with a cover over them.

[AttyGuy]

You're in a tough spot. Have you thought of bodyweight exercises? TRX? Maybe just a bench and some powerblocks? I don't think you have the room necessary to do it right. Too many compromises and an unhappy girlfriend. Get a new place, or a new girlfriend. . . .

[Stasher1]

You're in a tough spot. Have you thought of bodyweight exercises? TRX? Maybe just a bench and some powerblocks? I don't think you have the room necessary to do it right. Too many compromises and an unhappy girlfriend. Get a new place, or a new girlfriend. . . .

This^^^

But we really need pics of the girlfriend (from all angles) to give the best possible advice.

[KBKB]

Consider doing trap bar deadlifts as a squat replacement, at least until you get a bigger place. A trap bar is relatively compact and can go under a bed or against a wall when not being used. If you use small diameter plates or stand on a low platform when using 45s, you can get a range of motion comparable to that of a squat.

[ironwill2008]

my goal is to get to 450 for 5 reps at less then 185lbs 10% bodyfat.........


................... a full on squat rack is out of the question.

Your goals are extremely lofty, OP.

Without trying to rain on your parade, you're not going to get anywhere close to them with just a few pieces of basic equipment in your living room.


Join a gym.

[joshh1984]

I don't mind having to pack the stuff away to much its easier then going all the way to the gum, I a pretty sure its do-able and would only take 15 minutes tops if i get a fold up bench and stop smallish squat stands the weight can easily be put under the desk area along with the barbell.
don't really want to keep doing bodyweight stuff, I am currently but weights give much better results IMO.
the girlfriends said its ok to get the squat stuff but she wasn't thrilled understandably as-long as its not sitting in the middle of the living room after you workout she says, it is her place after all, in her parents house as a joint annex " cheap rent " it would have to be packed away as you wouldn't really be able to get to the toilet, or kitchen area with.

the Bodymax CF415 Squat and Dip Rack With Spotter Catchers
ok
if I unscrew the squat rack middle joiner "6 screws it looks like would only take 3-5 minutes to do and could fairly neatly be placed behind the sofa.

I guess it would be strong enough for a missed rep it says it support 250kg??

[dragon360]

This^^^

But we really need pics of the girlfriend (from all angles) to give the best possible advice.

Had to rep that - made me laugh out loud!


I mean we do need all information to be of any help right?!


joshh1984 - I know you're pain but you're not going to want to pull in and yank out some stands (especially if they are half way decent) everytime you need them.

[joshh1984]

lofty goals too low on the bodyfat???
450 for 1 rep maybes, I can only hope anyway.
I'd be happy with 375-400 for reps and 225 on the bench for reps
I don't see why lifting in barbell in a gym would make me stronger then lifting a barbell at home, am I missing something?

I have squatted 142kg before and deadlifted 180kg 92kg bench
I did weights years ago these results with 5 months of training at about 175lb with 20+% bodyfat maybe even more according my those scales you get that measure body fat I was 31%.
I did this with no bench just a elevated peace of wood with bricks under for benching and 200kg weight set with some wood saw stands that I used for squat stands. all of which I had to sell when I moved into a live in job.

[joshh1984]

Thanks for your concern
but trust me I will get the weight set up even if it kills me, besides it might only be for a year until we move out.
I have had to do the same kinda thing in a previous situation so I am not completely oblivious to how much of a pain it is.

[bpatel82]

Hi all

I am looking in getting something for the future in case I miss a rep on the squats, I doubt I will ever lift more then 500lb for 5 reps my goal is to get to 450 for 5 reps at less then 185lbs 10% bodyfat

Strong goal.

[joshh1984]

too ambitious do you think goal wise?
I was thinking 25-30lbs on lean mass in 3 years
then maybe 5 lbs after that for the next year etc
would be nice get get 15 inch biceps within a couple of years is this likely?

[ironwill2008]

lofty goals too low on the bodyfat???
450 for 1 rep maybes, I can only hope anyway.
I'd be happy with 375-400 for reps and 225 on the bench for reps
I don't see why lifting in barbell in a gym would make me stronger then lifting a barbell at home, am I missing something?

I have squatted 142kg before and deadlifted 180kg 92kg bench
I did weights years ago these results with 5 months of training at about 175lb with 20+% bodyfat maybe even more according my those scales you get that measure body fat I was 31%.
I did this with no bench just a elevated peace of wood with bricks under for benching and 200kg weight set with some wood saw stands that I used for squat stands. all of which I had to sell when I moved into a live in job.

Okay.














Good luck meeting your fitness goals for 2013.

[joshh1984]

I don't have any goal this year i wont even be getting the weight until another few months.
this is a long term goal 175-185lbs as in 4-6 years.
it would be nice to put on 30lbs in 3 years and i am guess after 3 years gain would only be like 5 lbs a year I am an ecto I think.
so gaining 8-15 a year for the first year atleast "including beginner gains"
and another 15-20lbs for the 2 years following I should be realistic shouldn't it??

[thedickus]

You can try something like this: http://shermworks.com/ The Free Spotter. I've never really heard too much bad about it. From what I hear Sherman is pretty easy to deal with and backs up his product, when he's not busy spamming message boards. I'll admit I'd be wary of trying it but I've seen videos of it in use. I can be suspended from ceiling joists. All you would need then is a bench for pressing. If you decide you like it and move into a larger place you can always use it inside of a rack for added safety. You could put a couple of J hooks in the ceiling to hold the bar when not in use.
There's been a few people on here lately making a good point for high quality collapsible equipment. There are benches made that will collapse and fit under a bed. I'd just have a hard time trusting something like that.

[AttyGuy]

you can try something like this: http://shermworks.com/ the free spotter. . .

lmao.

[Keetman]

I think by "lofty goals" Ironwill means you have some pretty serious lifting goals and pretty pathetic equipment choices (I realize I'm taking some liberties by speaking for Bill, but I'm guessing this is close).

Anyway.....the point is that a 450lb squat isn't exactly chump numbers area....its gonna take some time and effort to get there. Whether you think it will or not, moving that kind of weight around a living room for setup and takedown (plus the equipment itself) is going to be a pita. In order to reach your goal, you're going to have to do this 3 or 4 times a week religiously for some time (like 2-4 years depending on where you are now, your work ethic, and your natural abilities)....so 3 or 4 times a week getting the weight out from under your couch, setting up the equipment, working HARD in an environment that isn't conducive to working hard, then putting it all away when you are busted and there's nothing left in the tank (and if you're going to lift 450lbs...you're going to have days when there's nothing left in the tank....or you aren't going to lift 450lbs.)

Anyway, the whole thing is obnoxious.....sure you can do it, but you'll have to have incredible determination to do it....and training like this is hard enough. What you're wanting to do is like saying "I want to play a full court basketball game in my garage...but I have to work around the cars....and I want to do it a couple times a week".

Ok, maybe that's a stretch...but your environment sucks and reaching a goal of squatting 450lbs takes a lot of willpower under the best circumstances. I think you should concentrate on staying in shape until your conditions/opportunities change.

I'm guessing you're going to protest some more and say "I got this".......so press on, my friend. Get you some sawhorses and some iron and get to sweating all over your girlfriend's furniture. I wouldn't want to stand in the way of a man and his dream

[dragon360]

I think by "lofty goals" Ironwill means you have some pretty serious lifting goals and pretty pathetic equipment choices (I realize I'm taking some liberties by speaking for Bill, but I'm guessing this is close).

Anyway.....the point is that a 450lb squat isn't exactly chump numbers area....its gonna take some time and effort to get there. Whether you think it will or not, moving that kind of weight around a living room for setup and takedown (plus the equipment itself) is going to be a pita. In order to reach your goal, you're going to have to do this 3 or 4 times a week religiously for some time (like 2-4 years depending on where you are now, your work ethic, and your natural abilities)....so 3 or 4 times a week getting the weight out from under your couch, setting up the equipment, working HARD in an environment that isn't conducive to working hard, then putting it all away when you are busted and there's nothing left in the tank (and if you're going to lift 450lbs...you're going to have days when there's nothing left in the tank....or you aren't going to lift 450lbs.)

Anyway, the whole thing is obnoxious.....sure you can do it, but you'll have to have incredible determination to do it....and training like this is hard enough. What you're wanting to do is like saying "I want to play a full court basketball game in my garage...but I have to work around the cars....and I want to do it a couple times a week".

Ok, maybe that's a stretch...but your environment sucks and reaching a goal of squatting 450lbs takes a lot of willpower under the best circumstances. I think you should concentrate on staying in shape until your conditions/opportunities change.

I'm guessing you're going to protest some more and say "I got this".......so press on, my friend. Get you some sawhorses and some iron and get to sweating all over your girlfriend's furniture. I wouldn't want to stand in the way of a man and his dream

Well said.

[Cleveland33]

I think by "lofty goals" Ironwill means you have some pretty serious lifting goals and pretty pathetic equipment choices (I realize I'm taking some liberties by speaking for Bill, but I'm guessing this is close).

Anyway.....the point is that a 450lb squat isn't exactly chump numbers area....its gonna take some time and effort to get there. Whether you think it will or not, moving that kind of weight around a living room for setup and takedown (plus the equipment itself) is going to be a pita. In order to reach your goal, you're going to have to do this 3 or 4 times a week religiously for some time (like 2-4 years depending on where you are now, your work ethic, and your natural abilities)....so 3 or 4 times a week getting the weight out from under your couch, setting up the equipment, working HARD in an environment that isn't conducive to working hard, then putting it all away when you are busted and there's nothing left in the tank (and if you're going to lift 450lbs...you're going to have days when there's nothing left in the tank....or you aren't going to lift 450lbs.)

Anyway, the whole thing is obnoxious.....sure you can do it, but you'll have to have incredible determination to do it....and training like this is hard enough. What you're wanting to do is like saying "I want to play a full court basketball game in my garage...but I have to work around the cars....and I want to do it a couple times a week".

Ok, maybe that's a stretch...but your environment sucks and reaching a goal of squatting 450lbs takes a lot of willpower under the best circumstances. I think you should concentrate on staying in shape until your conditions/opportunities change.

I'm guessing you're going to protest some more and say "I got this".......so press on, my friend. Get you some sawhorses and some iron and get to sweating all over your girlfriend's furniture. I wouldn't want to stand in the way of a man and his dream

Well said.

This is now my favorite thread in this genre because it includes not only lofty lifting goals, but very specific body composition goals as well.

[Detrus]

Threads on this compact home gym topic

http://forum.bodybuilding.com/showth...hp?t=155596223
http://forum.bodybuilding.com/showth...hp?t=148569283
http://forum.bodybuilding.com/showth...hp?t=149619643

I think the most reasonable option for now is just a bar and plates. With front and zercher squats I think bumper plates are a somewhat safer option, except for rubber smell issues indoors. Econ V2s or Rogue/Pendlay elites smell least. Hi-temps and cheap Yorks are not options.

Learn to deadlift, power clean and rack it on your shoulders for heavy front squats. Maybe 200 lbs in 1-2 years. Zercher squats with fat gripz are doable off floor too. Your 450 lb squat strength goals will have to wait. It will be more convenient to do large volume with low weight (135-200 lb) than stuff crazy take apart equipment in various corners. Benching can be done on floor with elevated wood. Either way for starters you can get a bar and plates and see how much of a pain they'll be before you get any yokes, trap bars or take apart stands.

[Keetman]

Well said.

This is now my favorite thread in this genre because it includes not only lofty lifting goals, but very specific body composition goals as well.

....and he'll able to watch t.v, read a book, and take a break on the couch between sets..... all while his girlfriend makes him a sammich only a few short feet away.


I'm going to rethink some things in my house.

[Cleveland33]

....and he'll able to watch t.v, read a book, and take a break on the couch between sets..... all while his girlfriend makes him a sammich only a few short feet away.


I'm going to rethink some things in my house.

careful he has a gf, you have a wife

[Keetman]

careful he has a gf, you have a wife

Couple of things....

1) I chose to have a wife.

2) She's a great wife.....she still makes me sammiches.....and does other stuff

3) Your implication is that I don't have a girlfriend.....wait, wut?

[Cleveland33]

Couple of things....

1) I chose to have a wife.

2) She's a great wife.....she still makes me sammiches.....and does other stuff

3) Your implication is that I don't have a girlfriend.....wait, wut?

What did I watch the other day that had a line about this? I think it was Rip's vid about checking bars. I think he said something about the younger kid had a gf so he had to care how he looked, but Rip is married so he doesn't. Something to that effect

[joshh1984]

ok scrap my goals then sounds like am being too ambitious.
I can atleast aim for this i'm sure

I will just aim for 10-12lbs muscle gain next year
and cut so my bodyfat is about 8-12%
weight lifted
300lbs squat
225 bench
400 deadlift "<----which I have already achieved in the past"

and then see where I get from there.
I will buy the equipment as in a year time we will probably be moving out anyway I hope so I will have more room. May a swell make a start its not going to hurt starting on rippetoes starting strengh for a year, 3x a week 200-240g protein, 400-500g carbs, 70g-80fat!
but more to the point the "SQUAT STAND"! will it be strong enough for missed rep it says it supports 250kg but I would imagine 150kg dropping on it form an inch or 4 would cause alot of strain as possible break it?

[ProtienandIron]

OP, have you got a garden?

[Detrus]

Bodymax CF415 Squat and Dip Rack With Spotter Catchers is not the most convenient or reliable setup. Find some reviews, annoying to bench for some people because it's narrow. As far as that thing catching heavy drops on spotters, it depends on what it's made of. Usually manufacturers post drop tests, if not ask them. The 250kg number is how much it can hold, if you load the bar on it. Not drops. I know Rogue tested their stuff with 500-700 lb drops. Their static hold ratings are 3000+ lbs.

Of course your main concern with such spotters is not if they'll hold it, because usually people don't drop, they do a controlled slam down. Main concern is landing on 10-20 length and not the floor.

[AttyGuy]

I'm guessing you're going to protest some more and say "I got this".......so press on, my friend. Get you some sawhorses and some iron and get to sweating all over your girlfriend's furniture. I wouldn't want to stand in the way of a man and his dream

Aren't you Debbie Downer. . . .

OP, a unicycle, unitard, shake weight, and pair of dirty Chucks. All u need, brah, to get swole.

[Wildtim]

too ambitious do you think goal wise?
I was thinking 25-30lbs on lean mass in 3 years
then maybe 5 lbs after that for the next year etc
would be nice get get 15 inch biceps within a couple of years is this likely?

The USA national record for a squat at 180 pounds is right around 500 depending on the federation. To hit 450 at 180 you would be competitive in a National level championship meet here in the states. At least RAW and without drugs. In England I would guess you would be close to placing with a 450 squat, at least in this lift, at a National championship power-lifting event.