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Just started week 5 of BB. For strength I'm doing Fighter (BP, SQ, and pull-ups with a 2 set finisher of sit-ups (30) and pushups (20).

1. For BP and SQ I'm using a Smith Machine. I tried ascertaining the barbell weight, but was unsuccessful. Is it fine to just estimate it at 20lbs?

2. For bodyweight Pull-ups I planned on doing 3 sets of 10. However, I can barely do 1 now. Is it fine to use an assisted pull up machine and do the 3 x 10 or should I lower the reps and do it without the machine?

3. I know the finisher is meant to be done at the end of the workout, but the pullup machine is sometimes occupied so is it ok to do the finisher after BP and SQ then go to the pull-up at the end? I just don't want to lounge around and wait for the pull up machine after BP and SQ.

I've always noticed that whenever I do BP or SQ, especially in the past, I'm prone to getting kinks/very mild strains or feeling like I may get one randomly even if its an extremely light load. For example when lifting the barbell on my back during squats, I can feel the stress on my shoulders even on a light load. I've made sure to follow proper technique but nothing seems to help. All this training is relatively new to me so I'm thinking over time it will get better.

First of all, regarding your last point, you are exactly correct. If you stick with it, things will get better. What I mean by "sticking with it" is years. Don't give up after a few months if you are still frustrated. It may be a year or more before you get comfortable with squats. You didn't say how old you are, but this is not an easy movement to perfect for some people, especially middle age or older.

Don't be in too big of a hurry to add too much weight until you are happy with your form. You're far better off doing 95 pounds with good form than more with shitty form. The weights will go up when you think of your time frame in the sense of years, not weeks. And frankly, I think you might want to consider ditching the Smith machine and doing the squats and bench in the power rack with a free bar. The standard bar weighs 45 pounds, so I assume the Smith machine bar weighs about the same. You may be fighting the bar path of the Smith machine, and most folks around here would probably tell you to ditch it unless you have no other choice, or if you simply do not have the confidence to work with the free bar. You can set safety pins in the power rack for both squats and bench so you won't kill yourself.

I hope you are doing warm-up sets, and not going directly to your work set weight? The warm-up sets not only get you prepared for the weight, but you can pay especially good attention to your form, since the weights are more manageable.

Regarding the question "is it OK to use the assisted pull-up machine?" Of course it is. If you can't do bodyweight pull-ups, you have to do what you can to strengthen yourself, if your goal is to eventually be able to do pull-ups. In addition to the assisted machine, you could try the lat pulldown machine, and/or standing overhead presses.

Regarding the "finishers", you could do the sit-ups any time you like. I never did like the phrase "finisher", but that's just me. I get it that people do their 2 or 3 or 4 "big" full body lifts, then do "accessory work" as "finishers". If you do the pushups directly before your pull-ups, fatigue may limit your pull-ups, but if you rest for a few minutes you may be OK. You could try it.

Stick with it, and you will be rewarded!

WallBilly wrote:First of all, regarding your last point, you are exactly correct. If you stick with it, things will get better. What I mean by "sticking with it" is years. Don't give up after a few months if you are still frustrated. It may be a year or more before you get comfortable with squats. You didn't say how old you are, but this is not an easy movement to perfect for some people, especially middle age or older.

Don't be in too big of a hurry to add too much weight until you are happy with your form. You're far better off doing 95 pounds with good form than more with shitty form. The weights will go up when you think of your time frame in the sense of years, not weeks. And frankly, I think you might want to consider ditching the Smith machine and doing the squats and bench in the power rack with a free bar. The standard bar weighs 45 pounds, so I assume the Smith machine bar weighs about the same. You may be fighting the bar path of the Smith machine, and most folks around here would probably tell you to ditch it unless you have no other choice, or if you simply do not have the confidence to work with the free bar. You can set safety pins in the power rack for both squats and bench so you won't kill yourself.

I hope you are doing warm-up sets, and not going directly to your work set weight? The warm-up sets not only get you prepared for the weight, but you can pay especially good attention to your form, since the weights are more manageable.

Regarding the question "is it OK to use the assisted pull-up machine?" Of course it is. If you can't do bodyweight pull-ups, you have to do what you can to strengthen yourself, if your goal is to eventually be able to do pull-ups. In addition to the assisted machine, you could try the lat pulldown machine, and/or standing overhead presses.

Regarding the "finishers", you could do the sit-ups any time you like. I never did like the phrase "finisher", but that's just me. I get it that people do their 2 or 3 or 4 "big" full body lifts, then do "accessory work" as "finishers". If you do the pushups directly before your pull-ups, fatigue may limit your pull-ups, but if you rest for a few minutes you may be OK. You could try it.

Stick with it, and you will be rewarded!

I appreciate the advice WallBilly. I'm in my early 30's, but don't have any real experience with lifting or "training" per se. Played sports throughout high school, but thats the extent of my activity. I'll admit I get frustrated with the issues I mentioned, but in no way am I going to quit. I'm absolutely determined to meet my goals. I may just try lower weights and perfect my form even more and hope things get better. I've watched plenty of youtube videos on form and feel like my form is good. I'm pretty sure I hit 90 degrees on squats but ill have to record myself to be certain everything is right.

In regards to the smith machine, I really have no alternatives at the moment. To be clear, my current goal is to pass a PFT consisting of pushup, situps, sprint, and 1.5 mile run, so the amount of weight I can lift is not as important. I'm more focused on just strengthening myself enough to be able to achieve a passing score. However, with that said I do understand why free weights are preferred. Hopefully if all goes well with the job, I'll be moving and have access to free weights. I could be wrong but I'm under the assumption that I'll still be able to receive adequate training and build enough strength to increase my scores with a smith machine.

For warm up sets, I do about 5 reps with just the bar before I get into my actual sets. I've been following BB to a T so haven't touched any other machines, but during the first recovery day I may include a few sets of lat pulldown machine in addition to 2 sets of pushups and situps and still keep the workload light.

Again appreciate the input.