Built me a squat rack!

Grim/Don

Grim/Don

Joined
Feb 1, 2003
Messages
1,221
I scrounged up some decent 4x4s and had them all cut to size, but hadn't put it together until... Dick's Sporting Goods had a 20% off coupon, good only the Saturday after Thanksgiving. Went up and picked up a 300# Olympic set. I asked if I could use the coupon on the sale price of $99 and they said yes!

Got the rack put together and fastened to the wall and it's plenty sturdy for me for a while. While I was in college, I'd start at 200 and work my way to over 500 (Since I weighed ~150, I was pretty happy!)(The more I went up, the less the knees bent! :D ) My wife's cousin, who's a pipefitter, told me that when I was ready, we'd craft something sturdier.

Got the bar up on the rack and put 2 45's on... Just didn't feel right to me. So I dropped back to 2 35's and the bar (115#) I've decided to slowly work back into it while watching my form. It's been a loooooooong time as I can really feel it up the back on my legs and in my cheeks.

So... Any pointers? I'm a tad disappointed as now I'm benching more than I squat, but after I get used to it, I figure that will change in a hurry.

BTW, Not sure who offered me the tip on doing flys right before I bench, but THANKS! It's worked out quite well for me. Had my wife watch while I tried a max, and got 167 up easy, then 177 with a bit more effort. (she didn't even need to reach for the bar either time). I think I could have set a personal best, but decided to wait for another day. I did up my regular weight by 5 pounds; I think I'll try 187 after I go up another 5. (Soon to hit my 200# goal) Only downside is the wife joshing me about needing a bra as my chest sticks out more than it ever has.:rolleyes:
 
Moving to Gadgets & Gear.
 
Hi Grim/Don-

You're doing barbell chest flys with 187 pounds while only weighing 150 pounds? Wow.

~ Blue Jays ~
 
Blue Jays said:
Hi Grim/Don-

You're doing barbell chest flys with 187 pounds while only weighing 150 pounds? Wow.

~ Blue Jays ~
Click to expand...
NO! (I wish!) :footinmou I'm doing flys with 25# dumbbells, then benching 134 for my regular workout. (The flys tire out my chest to make the benching more effective. Or something like that. I donno exactly, but it works). My 187 was a one-timer as a max. And the 150 was back in college, 20some years ago; I'm at 160 now.

Sorry KV, for posting at Community. I was thinking that, since I asked about tips for doing squats, that would be okay there.
 
Do you have a pic of the rack that you built? I'm curious as to how you made the hooks for the bar to rest on.

As far as doing flys before bench, yep it's a great way to pre-exhaust the prime movers. I've even done supersets that way, flys, then straight to the bench. You'll be amazed at how heavy the bar alone can get.

Do whatever you can to get that squat rack going. Squats are the best single exercise (as far as weights) one can do, IMO. Most people avoid them by making all kinds of excuses. Most are because they are hard.

AL
 
http://pg.photos.yahoo.com/ph/grim_don/detail?.dir=8ccb&.dnm=9177.jpg

http://pg.photos.yahoo.com/ph/grim_don/detail?.dir=8ccb&.dnm=5749.jpg
http://pg.photos.yahoo.com/ph/grim_don/detail?.dir=8ccb&.dnm=88e7.jpg

Here ya go! The pics are a bit dark, but I think you can see what I've done. It's NOTHING fancy! Didn't use any hooks, the bar sits on the wood. I'd be nervous trying to fasten hooks to the wood and having them stay in. I've got a couple nails in to keep the bar from rolling, but that hasn't been a problem so far. If you look real close, you can see some nails in the fronts of the boards about half way down... My 7 year old wanted to try squats too... I'm thinking about adding more nails on the sides to hold some of the extra, smaller plates.

The only real concern I have is safety, as in, if the bar gets too heavy, there's no where for it to go but the floor. I need to come out further with a lower rest to catch the bar in case it gets too heavy. (another reason I'm starting out with light weights) I'm a bit cramped for space now, but in the future I'll add something or re-build.

Once nice benifit of building to my size is I can do calf raises too!
 
The wooden squat racks I've seen were pairs of step type affairs with 3-4 fixed points to set the bar(no safety pins required). They basically look like a giant set of stairs.

On Squats, it changes a bit based on the type you're doing, but basic form is very close.

Bodybuilding type- the bar is carried high on the traps. Your feet are just a bit narrower than shoulder width. Your chest is puffed out a bit. Your head is in a neutral position- looking straight ahead. Plant your feet and push down.

Begin lifting- breathe out while lifting. In while lowering. You want to almost lock your knees out but not quite. Avoid bouncing. Lather, rinse, repete:).

Powerlifting- The bar is carried lower on the traps, and your feet are shoulder width apart or just a very small tad wider. You also might try pointing your toes out a bit(like a duck:)), Some feel this helps them get a bit deeper.

The Powerlifting squat bring a bit more of the posterior chain(lower back, glutes, hamstrings) into the lift than does the bodybuilding type, which use a bit more quad.

There is also the front squat where the bar is carried across the clavicals and front delts. It's a good exercise that involves a lot of quad strength. You might want to try them after you have a bit of experience under your belt.
 
I've enjoyed weight training for a good while now. I've got a high metabolism and my weight is ~160 pounds; it's hard for me to gain weight at all, and especailly lean mass but I still enjoy weight training and especially leg work. I've never squatted over 200 pounds and do sets with much less but still I get a great workout. I also like dumbell 'flies and do sets on decline, flat and incline benches to try to hit my pecs from all angles. I think 'flies work more of your pecs and less tricep and deltoids than bench presses- I'm much happier with the results. It sounds to me like you're doing the right thing with the sqaut rack- squats are so beneficial and work so much more than hanging around the bench all day.

Paul
 
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