First a bit of background - about 3 years ago I developed lower back problems, a trapped sciatic nerve I think - caused by a combination of sitting on a hard bench to work on the pc, a lot of jogging and the huge amount of emotional stress I was going through at that time.

Gradually it got better thanks initially to massage and swimming, then at the end of last year I joined a gym and started using the machines (with no real program) and doing yoga and pilates.

For some reason I've had a break from the gym over July but went back today - I've decided to follow this program - as recommended by wlfdog http://www.startingstrength.net/workouts/ I'm new to using free weights so I watched a few youtube videos to learn the form.

So today I did

Workout A

    * Squats: 3 x 5 - at my gym they have an apparatus where the bar slides up and down a rail - I couldn't see anyway of doing this freestyle. Does it make much difference? I managed 30kg on this.
    * Bench Press: 3 x 5 - 15kg
    * Deadlift: 1 x 5 - 30kg
    * Dips (weighted): 2 x 5-8 - even not weighted I could only manage 1 x 5 followed by 1 x 2

It seemed a very short workout - but I followed the instructions and did nothing else....


a question about workout B

Workout B

    * Squats: 3 x 5
    * Press: 3 x 5 - could someone link me to a video showing the correct form for this - there seems to be several versions
    * Power Clean: 3 x 5
    * Chin-ups: 3 x 8

   

El Cog,
Tu nombre traducen al "The Worm" en Ingles?

Just checking... my Spanish is only good enough to get me around in the Cuban parts of town ("chucharrones sin sal, por favor")

I agree with the above poster - smith machines are not very good as they limit you to an unnatural plane of movement and that prevents your stabilizers and balance from benefiting from the movement.

That being said, bodyweight squats can be fairly challenging if done properly... with added resistance of a pair of dumbbells (one in each hand) you will also include *more* of your body into the lift, while also improving your coordination. Your body is one piece, so train it that way.

Starting Strength is a great program, and I strongly recommend it, that being said - I think it should be approached with a baseline strength level (I understand it is in opposition to the title of the book) that might be prohibitive for you right now. Finding a trainer can potentially help as well.   

I'd go so far as to say Smith Machines can actually CAUSE damage, as you have to contort you back in strange ways to make the squat work

In the long term they inhibit the development of stabilizer muscles.

On the plus side they are great for inverted rows and make very expensive clothes racks.

so - I've done a few more sessions of this programme but using hand weights instead of the long bar - is this ok? It feels ok - I've handed in my notice at the gym for the end of the month. Later when I start at the karate club I'll post details of the gym there and maybe someone can suggest a good simple routine.

I'm doing a sea swim of about 1km 3 times a week.