Can't get barbell off rack

**LittleKid** · 01-12-2005, 04:46 PM

Today I was doing inclines, but it's my last exercise out of squats, pc, benchpress, and some auxilarry weights. So my body wasn't quite 100%.

I usually get help from my spotter to get the barbell off the rack and I can lift fine from there, so thats what I was doing until my 3rd set my spotter says "see if you can get it off the rack by yourself" a minute later, my face is red, i'm grunting, and i've only got it half way off the rack. Did 1 rep and my spotter had to help me get it up cause my arms felt so weak.

Just wanted to know if this is normal.

**thatguy** · 01-12-2005, 04:50 PM

Nope. You're definitely screwed.

**LAM** · 01-12-2005, 05:00 PM

why are you doing legs & chest in the same training session ?

**min0 lee** · 01-12-2005, 05:25 PM

Originally Posted by LAM

why are you doing legs & chest in the same training session ?

I only do legs by themselves, I have no energy left after I go heavy on Squats and the leg press.

**soxmuscle** · 01-12-2005, 05:29 PM

don't worry guys. he can squat more than I can, he knows exactly what hes doing.

**min0 lee** · 01-12-2005, 05:38 PM

Thats not the point, why would anyone do legs and chest on the same day?

**soxmuscle** · 01-12-2005, 05:39 PM

I was joking.

**LittleKid** · 01-12-2005, 05:41 PM

Originally Posted by min0 lee

Thats not the point, why would anyone do legs and chest on the same day?

Best ask my football coach, not me.

By the way Sox I have to admit.. your 165 squat is pretty fuckin' impressive.

**Witmaster** · 01-12-2005, 05:42 PM

Originally Posted by LAM

why are you doing legs & chest in the same training session ?

Yea, what he said

Oh, and to answer your question.... yea, I'd say that after you smoke yourself doing squats and multiple other excersizes... it's normal to eventually run out of gas. Guess you should have never cut your hair, Samson.

**LittleKid** · 01-12-2005, 05:45 PM

Originally Posted by Witmaster

Yea, what he said

Oh, and to answer your question.... yea, I'd say that after you smoke yourself doing squats and multiple other excersizes... it's normal to eventually run out of gas. Guess you should have never cut your hair, Samson.

Don't get me wrong I disagree with the rotations, resting a day, and then going back to do the same thing. But I don't really have a choice.

**LAM** · 01-12-2005, 05:48 PM

Originally Posted by LittleKid

Best ask my football coach, not me.

nothing else need be said, that explains everything. I've yet to meet a high school football coach who actually knows anything about resistance training.

**min0 lee** · 01-12-2005, 06:34 PM

I feel for you, it sucks when you have a Boss or a Coach who doesn't know their ass from their elbow.
Read up on what most of our fellow members post up and let it guide you, in fact why don't you let your coach know about this site.

**soxmuscle** · 01-12-2005, 07:00 PM

Originally Posted by LittleKid

By the way Sox I have to admit.. your 165 squat is pretty fuckin' impressive.

Not too bad when you consider I have asthma and am going for reps in the 15-20 range. My legs are are like twigs, I am gaining as best as I can.

Which brings me to another thing. What exactly do you squat?

**P-funk** · 01-12-2005, 07:12 PM

maybe they are doing full body workouts?

**LittleKid** · 01-12-2005, 07:14 PM

Originally Posted by min0 lee

I feel for you, it sucks when you have a Boss or a Coach who doesn't know their ass from their elbow.
Read up on what most of our fellow members post up and let it guide you, in fact why don't you let your coach know about this site.

Really what I think it comes down to is class periods being pretty short (around 47 min) and we're doing cardio on days we don't workout.

**soxmuscle** · 01-12-2005, 07:20 PM

Originally Posted by LittleKid

Really what I think it comes down to is class periods being pretty short (around 47 min) and we're doing cardio on days we don't workout.

30 minutes is enough time to get a good workout in, no less 47 minutes.

**min0 lee** · 01-12-2005, 07:21 PM

Join a gym or buy some weights if you are serious about lifting.

**LittleKid** · 01-12-2005, 07:26 PM

Originally Posted by min0 lee

Join a gym or buy some weights if you are serious about lifting.

Not really an option until summer, guess that leaves me SOL.

**min0 lee** · 01-12-2005, 07:32 PM

OK, anyway train hard be strong!

**RCfootball87** · 01-12-2005, 07:46 PM

Originally Posted by LittleKid

Don't get me wrong I disagree with the rotations, resting a day, and then going back to do the same thing. But I don't really have a choice.

What are you a freshmen? My football coach tried to pull the same shit with me freshmen year. I just started doing my own 5 day split and as soon as I was getting bigger every month he shut up, and he's a freakin psyco. They mainly care that you're there, so you might as well do it right if your gonna do it at all. Don't get mouthy, just explain what you're doing. Coaches never understand, until you help them win, then they do.

**soxmuscle** · 01-12-2005, 07:48 PM

Originally Posted by LittleKid

Not really an option until summer, guess that leaves me SOL.

I don't understand why your SOL. You give me 45 minutes in a gym, and I am going to murder whatever muscle group I choose to do on that day.

**thatguy** · 01-12-2005, 11:08 PM

Originally Posted by LAM

nothing else need be said, that explains everything. I've yet to meet a high school football coach who actually knows anything about resistance training.

I second that.

**Johnnny** · 01-13-2005, 11:15 AM

LittleKid

Today I was doing inclines, but it's my last exercise out of squats, pc, benchpress, and some auxilarry weights. So my body wasn't quite 100%.

I usually get help from my spotter to get the barbell off the rack and I can lift fine from there, so thats what I was doing until my 3rd set my spotter says "see if you can get it off the rack by yourself" a minute later, my face is red, i'm grunting, and i've only got it half way off the rack. Did 1 rep and my spotter had to help me get it up cause my arms felt so weak.

Just wanted to know if this is normal.

You should have a more specific weekly routine training each body part once a week, twice a week at most.

If you train twice a week it would be ideal to have one heavy day & one light day which is the 2nd day for a particular muscle.

But I've always trained each body part once a week & you need to give yourself enough time to rest & recover.

Try something like this

Monday: Chest/biceps
Tuesday: Legs/calves
Wed: rest
Thursday: Back & Triceps
Friday: Rest
Saturday: Shoulders/traps
Sunday: Rest

This type of routine will give your body enough time to recouperate.

Plus there are other factors to take into consideration.

Chest, shoulders, or triceps should not be trained on the same day or on back to back days as they all greatly come into play when you train your chest properly.

I know some ppl here feel that training back & biceps on the same day or back to back days is okay, but personally I've found that after all the pulling & rowing exercises your back requires, your biceps won't be able to have the same type of workout as your biceps come into play with all the rowing & pulling exercises for back.

JMO & some suggestions.

**P-funk** · 01-13-2005, 11:17 AM

If you are an athlete then hypertrophy is not your main concern as much as strength and speed are so I see no need to break up bodyparts like that.

**Johnnny** · 01-13-2005, 11:27 AM

From what I can see LittleKid is just trying to build some size & strength as he hasn't mentioned being an athelete.

But you are right as when I was playing football we'd train several different body parts in one day along with sprints & plyometrics but wouldn't burn our selves out by doing too many sets or reps.

If you're at a point when you're not playing a particular sport than seperating the muscle groupls would be ideal.

**P-funk** · 01-13-2005, 11:31 AM

Oh, he said that the program is from his football coach so that is why I assumed.

**Johnnny** · 01-13-2005, 01:10 PM

P-Funk

Oh, he said that the program is from his football coach so that is why I assumed.

Oh wait you're right, I've been at work so I was unable to provide my full attention.

Here it is

Best ask my football coach, not me.

Than it's moreless okay what he is doing but he still needs to provide his body with enough rest time & enough food/calories to help growth.

Our strength coach was an ex-powerlifter who used to do those strong man competitions who would provide us with similar routines & then we'd go into the plyometric & speed training with our speed coach who was a 100 meter runner.

So it makes sense as LittleKid did not say it was for football in his first post.

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