Couple questions about the SS program

I'm starting tonite. I have read up on it, a couple questions.
I have chosen the "practical programming" program from the SS wiki
I have a problem with which days I can get the gym, so I found in the SS wiki a version that allows 2 days in a row.



Thurs
3x5 squat
3x5 Press / Bench Press (Alternating)
chin up 3 sets to failure or add weight if completing more than 15 reps

Sat (body workout)
Chinups 3x10
dips 3x10
hyperextensions 3x10
abs 3x5

Sun
3x5 squat
3x5 Bench Press / Press (Alternating)
1x5 deadlift

Questions: First of all, I know this is not the perfect version, but for I'm think I can progress awhile with it as is.

I have a squat rack and workout alone. I read that they don't want me to use the rack. I would hate an accident if I fail. Rack OK?
I watched the videos on how to do dead lifts. one said touch shins all the way up, the other not to. Opinions?
I looked up hyperextensions, I'm guessing no weights? How about ABS?, dips?
It takes me 20 minutes to get home from the gym, is that too long for food?
One last question, I play tennis every Monday night pretty hard for about 4 hours, ok?
Thanx

just start training and practice the tequnique your form will get better with
time...

stop thinking about it too much and get to lifting what you have here is good

keep at it

I think you should switch the saturday and sunday around. Space out the bench days a bit.

Originally Posted by dave1234

I read that they don't want me to use the rack.

Don't use a rack?

The program you listed can work just fine if you really focus on adding weight to the main lifts (SQ, BP, DL). Also eat alot of food. If you aren't gaining weight, eat more.
Squat in the rack so you don't kill yourself if you miss.
Keep the bar as close to your legs as possible the entire way up in the DL, just don't drag it so much it makes the lift more difficult.
Start the Sunday assistance work with just bodyweight. When the prescribed sets and reps get easy, slowly start adding some weight to the movement.

Thanx Nicky, I agree. I edited it to fix that and another error. By rack, I mean using the squat machine vs standing in the middle of the floor. What I read said that the rack forced unnatural body form.
Thanx Sean as well, though my edit kinda changes the critiqued workout. sorry.
dave

Use the rack, as in power rack...avoid the machine, as in Smith Machine.

Originally Posted by Off Road

Use the rack, as in power rack...avoid the machine, as in Smith Machine.

YES this. through and through.

Ok, just googled power rack and smith machine (I'm here to learn, remember)

Turns out what I have available is a smith machine. No power rack at my gym. So I guess, out in the floor is best?
I work out alone...

why is the smith machine so bad?

Originally Posted by YeahMan21

why is the smith machine so bad?

Its easier...which is bad.

And it puts your knees on a single track, which is really bad.

Basically, they don't count.

Originally Posted by YeahMan21

why is the smith machine so bad?

I found this while checking it out:

From another poster on OT:

the smith machine inhibits the hamstrings from contracting. this is bad because you want the antagonist muscle to work to help balance the joint against the agonist...

FACTS:
1. The machine locks the body into the machine's groove, and prevents the body from determining its groove.

2. If you stand with your feet pretty much underneath the bar, the knee flexion will be exaggerated, and stress there exaggerated too.

3. If you put your feet forward, to reduce knee flexion, the lower back is put in a weak position, with rounding of the lower back likely. In addition, there is additional stress on the knees as the feet want to slide forward but don't because of the friction from the floor surface.

"In a poor attempt to mimic the barbell squat or barbell lunge and the idea that it will take stress off the low back the Smith Machine allows you to lean back against the machine pushing your weight up against the bar. This causes the hamstrings to become deactivated and uninvolved in the movement. The problem with this is that the hamstrings dynamically stabilize the Anterior Cruciate Ligament (ACL) and Patella (kneecap). When the hamstrings shutdown, the knee joint will encounter extreme shearing or shear forces. Shear forces are high levels of friction or force in the knee joint that are attempting to pull the knee apart. This puts a considerable amount of stress on the ACL and back of the kneecap because the lower portion of the leg (tibia) is fixated to the ground and the upper portion of the leg (femur) is forcing itself forward."

Originally Posted by dave1234

Ok, just googled power rack and smith machine (I'm here to learn, remember)

Turns out what I have available is a smith machine. No power rack at my gym. So I guess, out in the floor is best?
I work out alone...

No squat rack either?

Originally Posted by Nicky

No squat rack either?

No. It does have a nice leg press, but I know that's not the same.

Time to buy a rack and stick it in your garage

Did my first SS last night, squats out on the floor. I could tell that my supporting muscles were weak as, even though the
weight did not seem that heavy, I really had to concentrate a lot on the form and balance. I guess if I get in over my head, just let go and run forward? There is nobody else there to see or get hit.

After warming up, I tried one with just the bar on the smith. I see what you guys mean, no way to hold the form that I learned from watching the videos while on the smith. It felt quite ackward. You would think whoever made it (smith, i'm guessing) would have thought that out better.

Good news. googled some pics of squat racks and got a welder that is going to build me one for the gym. My squat weights are low since I just started. Hopefully the thing will be done by the time I get to challenging weights.
Thanx for the good advice.

Originally Posted by dave1234

Good news. googled some pics of squat machines and got a welder that is going to build me one for the gym.

After all that good advice, you are still going with a machine?

Originally Posted by Off Road

After all that good advice, you are still going with a machine?

typo! a squat rack!!!!!

Originally Posted by dave1234

typo! a squat rack!!!!!

Now you're getting it