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My main goal is to build strength on the big 3, and hopefully get some newb gains as well.

Workout A Workout B

Squat 3x5 Squat 3x5
Flat Bench 3x5 Military Press 3x5
Dead lift 1x5 Bent Row 3x5

*alternating A,B,A- B,A,B and so on going up in weight each workout for as long as possible.

Workout days are Sun, Tues, Thurs.
*no accessory work for now. Also, I may do some light cardio on some off days.

Day one.
Warm up 5min. treadmill 3.5 mph

Squat warm up 30-50-70x6
work sets 120lbs 3x5

Flat Bench 155lbs 3x5

Dead lift 225 1x5

5 min bike cool down

***Squats were done on smith machine(new gym no rack for about another month). Squat and bench were pretty easy although a little trouble getting out of the hole on squat. Dead lift was too much weight for now and will be dropped down next time. Got all 5 barely.

Diet was pretty good. Fat too high carbs too low.
Cal-2292
pro-210
carb-188
fat-72

BTW I'm 5'9 192 Measurements and a pic comming soon.

Whoa!.. Even being a new gym, I've never heard of a gym NOT having any type of equipment that you couldn't use to unrack the bar to squat with!

I've never seen a gym without this:



If the weight is managable, you certainly won't need an ACTUAL rack with catch bars.

Additionally, if your gym has NOTHING that you can unrack a barbell with for squats, then I recommend that you not bother with the Rippetoe program until you have the necessary equipment (which isn't much more than a barbell and weight).

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Ya, it is lame. New place no squat rack, cage or nothing. No big lifters eiather. What would you recommend I do for the next month instead? Maybe sub leg press and more deadlifts?

Just do a normal routine. Whatever you want. You never want to start off doing squats in the smith machines, and this program (which is a great one) is built around the free squat (which every program should be).

I guess you COULD do the program and substitute leg presses or *gulp* smith machine squats for now just to get used to the program. However, I would use this month as a GUAGE to see where you are in regards to weight selection when you OFFICIALLY begin the program.

Its up to you.. I personally would go find another gym..

I agree. A new gym that gets a smith BEFORE a rack? That's a harbinger of things to come. Unfortunately it's not untypical. In a lot of "gyms" the free weight equipment is tucked away in a dark corner or a whole nother room bout the size of a closet

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

The main reason for picking this gym is cus its 24 hr. I wanted to workout after work (11-12pm) to help keep off the booze. I get my money back if the expansions not done in a month. In which case Ill go back to my old gym. Anyway, I think Ill do whole body work x 3 days and more cardio to loose some fat in the mean time. Thanks