2-25-11 bench day
warmup- bar, 95, 135
185x1
225x1
275x1 1 board
315x1
335x1
355x1
365x1 2 board
fat bar floor press- bar x a few, 220x15, 240x12
conor press- 2 plates per side x15x2
bb curl- 95x15x2
reverse grip curl bar curls- 5lb per side x25
band pull apart- x20
bench day was good, 355 went up very well and 365 went very easy as well, it’s crazy what can happen when you stay tight lol. i have vid of the 355 that i’ll put up but it looks like my vids don’t seem to be working, hopefully that’ll change.
2-26-11 dead day
rack pulls, mid shin?-warmup- 135, 225
315x2
405x1
495x1 added belt
585x1
635x3
675x2
705x0
straight leg deads- 225x12, 275x12, 315x12
sooooo i went to a very nice commercial gym this morning, cuz my gf works out there(i was out of town visiting her) and i wanted to get my dead day in before taking next week off so i decided to go. i fucking hated it, it was retarded, i don’t know how people can seriously work out at places like this, they had a lot of equipment but in terms of actual real and useful equip had less than the small ass place i work out at. the 705 literally maxed out the bar cuz the plates were so wide, i gave up pretty early on it, i knew it wasn’t there, i feel like had i not been there i would have had a better chance of getting it. it was sooo demotivating there, sooo many dumb machines, i’m just glad the people that worked there just left me alone, i mean i didn’t make a lot of noise and i don’t drop the bar when doing rack pulls but honestly 700lbs makes a lot of noise no matter how you put it down on a rack. and i should say “rack” cuz they didn’t have any actual racks, just some kind of slanted squat rack thing that had moveable safety bars that i was able to put real low to do rack pulls on.
so this being said…for those that read my log, you are prolly aware that i would like to eventually open my own place. and if you read, then i value your input, i know this has been asked on the powerlifting thread but i don’t want everyone’s 2 cents. what are some monthly gym fees ya’ll pay, or what is in the range of what you would pay per month to work out at a not so commercial…commercial gym? monthly fees seem to be so high anymore and i don’t want that, but obviously i would need to make some money, but since where i work out at is only 70 bucks a year i don’t really know where to start, so i was just interested in some other input. if you want just pm me, i’m just curious. thanks.
I train at kind of an underground place in Missoula, Montana. It, and the Gold’s and a few other commercial places here, are $25 to $35 a month with no initiation fee. I think the most enticing thing you can do is not have initiation fees, along with having hardcore equipment and a semi-private atmosphere. I’d think that anyone who would come to your gym for $25 a month would also show up if it was $35 or $40. 3 or 6 month commitments are a good idea.
I pay $35/month with the student discount. That’s not so bad but their normal rate of 55 is too much. It’s a fitness place with lots of cardio equipment, yoga space, women’s room, rackeball. You’d think it sucked for lifting heavy but they have a SSB, racks, box, TPB’s, etc. Plus no limits on chalk or deads.
35-40/month is the most I’d pay for sure. Preferably less.
I said this in another thread but I’ll say it again here. I pay over $100 a month to train at my current gym, but in my opinion my current gym is second to none. I’m getting personalized attention from the owner/coach and I’ve gotten much bigger and stronger.
To answer your question however, I’d say that $50-$70 a month is reasonable rate, provided you have lots of specialized (and useful) equipment- like a monolift, GHR, rev hyper, special rowing machines, belt squat, zercher harness, chain suspended GM rack, bands, chains and specialized bars. However, if you are providing a member with personalized training/coaching, rather than just letting them train at your place, $100 a month would be appropriate. But, I live in CA where the cost of living is probably higher than Iowa, so those prices may be inflated.
Also, “shut the fuck up and lift” is good advice. I remember my high school football coach yelling that at us when we would be dicking around in the weight room. Keep up the good work.
3-2-11 down squat day
straight bar no box- bar, 135, 225, 315x2, 405x1
ghr, inclined 6"?- bw x10x3
reverse grip curl bar curls- 5lb per side x25x2
ytwl’s- 8lb x6 cycles x2
band pull apart- x15
i think that’s all, originally tried to update this on wed but didn’t go through so i’m trying to remember the shit i did that doesn’t really matter on this down week. all squats were done no belt and narrow stance just like my normal warmup stuff, originally was thinking about only going to 315 but then remembered even 405 is still only like 60% so i went with that.
3-4-11 down bench day
warmup- bar, 95, 135, 185x1, 225x1, 275x1
fat bar floor press- 160x15x3
shoulder press on leg press- plate per side x15x2
machine t-bar row- 2 plates x15x2
bb curls- 95lb x15x2
dips- bw x20x2
reverse grip curl bar curl- 5lb per side x25
band ab work- strong band x15x3
think that’s it, worked up to a higher percentage on my bench cuz i’m not really pushing that much weight so i think i’ll be ok especially since it’s still a pretty low intensity and low overal number of reps. did quite a bit of lighter acc work to feel like a did something, got a pretty good pump and i feel really good.
so thanks for the responses guys, looks like i’ll need quite a few members to get a gym going lol. but honestly i don’t care about the money(not looking for this to be main income source), i just want my own place to lift and all i want is to just have the gym be sustainable, as long as i don’t have to put money into it, i’ll be happy with that.
i’ll try this again, hopefully it works. 355x1 1b
3-9-11 squat day
safety bar, box, lowered box height by a plate-warmup- bar, 170
260x2
350x1
440x1 added belt
500x5
540x5 added metal wraps
580x5
640x5 added reverse bands, increased box height by our new 25lb bumbers(little thicker than a plate)
that’s all, had such a low back and back pump that i scrapped the acc work. everything was really easy, my reps went much better than last 5rep week, i def had more in me. got my air put into my stomach and stayed tighter and also brought in my stance by maybe 2 inches per side, think everything is coming together. didn’t take vids cuz i’m just doing the same weights this cycle but with reduced box height but i kinda wish i did have vid so you could see how much easier the reps were this week.
3-11-11 bench day…on new texas strength equipment bench!!!(raised up 1.5in to same height as other bench)
warmup- bar, 95, 135
185x1
225x1
255x1 1 board
285x5 1 board
305x5 1 board
325x5 1 board
345x5 2 board
fat bar floor press- 190x10, 240x10, 260x10
bb curls- 115lbs x10x2
dips- bw x20x2
curl bar curls- 5lb per side x30x2
band abs- choked more- 10x2
that’s all, benching went really well, things were still pretty easy, worked on my breathing and taking my time, def helped out during my reps. my bw was also up today, i’ve been downing food at lunch like it’s been going out of style. my bw tonight 203lbs lol. i def don’t want to go up any more right now.
everyones lifting is going really well and looks like it should be a good meet in april, forgot to mention that one of my training partners did a meet the other weekend, his first meet he went 1223lbs for his total, he’s only literally been lifting a year and a half.
some guys came in tonight and benched, they “warmed up” with 135 and only worked up to like 165-175? i don’t know why people keep doing this shit, they saw me start warming up with the bar.
3-15-11 improvised squat day
safety bar, same height as last week- warmup- bar, 170
260x3
350x1
440x1 added belt
530x1
570x3 added metal wraps
600x3
630x3
knee outs- x15
band abs- choked strong band x15
ummm thats it. sooo normally the building our weight room is in, is normally open during breaks but just has reduced hours, well for some reason they decided just to close it this week. fortunately they opened up the gym for just 5 of us because we are training for a meet. but unfortunately we have to lift tues thurs and we have to be in and out in 2 hours. so i was a little rushed and didn’t have time for a reverse band set and i had an ab cramp when i was gonna do a second set of knee outs so i called it quits then.
squatting was weird tonight, my sets leading up to 630 didn’t feel hard but felt different, then the 630 was real weird, strong but just felt quite a bit different and felt like i didn’t have the groove like last week. oh well.
3-17-11 improve bench day
warmup- bar, 95, 135
185x1
225x1
275x1 1 board
305x3 1 board
325x3 1 board
345x3 1 board
365x3 2 board
fat bar floor press- 230x12, 250x12
that’s all, time was up in the gym. bench went real well again. looking forward to singles and no boards. also i did the same weight as last week on the fat bar, i just miss added last week and counted the bar as 80lbs instead of 70lbs.
went to the track last night and did a little actual running, not the shit that people do on the sidewalks that they think is running but is actually less than a jog. i was trying to stride out a little but i was just to tight to do so, couldn’t get much of a stride going. also did some starts, really wish i had a pair of blocks to practice on. i’m gonna try to do a track meet after this meet, so i’ll be doing more running and shennanigans. i’ll prolly do a 100m race, maybe a 200m, i’d like to do long jump again but i’m so much heavier that it really takes a toll on my body when i do long jump work. i should have been an all-american long jumper, technically i jumped far enough to qualify me but unfortunately i was always a 1/4 or 1/2 inch over the board so they never counted. so i’d like to test my sprint skillz and see how much faster i am now.
side note. i really don’t like any of the posts in that raw box squat thread except for jakerz comment lol. but instead of starting a shit storm in that thread i thought i’d say it here.
3-23-11 squat day
safety bar, same box height- warmup- bar, 170
260x2
350x1
440x1 added belt
530x1
630x1 added metal wraps
670x1
700x1 added a plate to match box height of when i failed on this
740x1 added reverse bands, same box height as 700
ghr- bw x20x2
reverse grip curl bar curls- 5lb per side x25x2
band abz- 20x2
so that’s it. smoked the 670 and the 700. i have vid of the 700 that i’ll put up. the reverse band was weird, so my buddy jakerz put a thin metal tube on our band pegs so it rolls when it stretches instead of just catching. it seemed to not take as much off the bottom as it use to. i’ll have to crunch some numbers on this, all i know is that is was smoother and much harder.
side note- i feel like i would be a good bobsledder and think i’ll email some of my stats to the us team. they have a very well done recruiting section on the us website. looking at all the combine numbers i feel like i’d do very well. hopefully i’ll hear back from them.
[quote]2-SCOOPS wrote:
3-23-11 squat day
safety bar, same box height- warmup- bar, 170
260x2
350x1
440x1 added belt
530x1
630x1 added metal wraps
670x1
700x1 added a plate to match box height of when i failed on this
740x1 added reverse bands, same box height as 700
ghr- bw x20x2
reverse grip curl bar curls- 5lb per side x25x2
band abz- 20x2
so that’s it. smoked the 670 and the 700. i have vid of the 700 that i’ll put up. the reverse band was weird, so my buddy jakerz put a thin metal tube on our band pegs so it rolls when it stretches instead of just catching. it seemed to not take as much off the bottom as it use to. i’ll have to crunch some numbers on this, all i know is that is was smoother and much harder.
side note- i feel like i would be a good bobsledder and think i’ll email some of my stats to the us team. they have a very well done recruiting section on the us website. looking at all the combine numbers i feel like i’d do very well. hopefully i’ll hear back from them. [/quote]
Those little rollers do change things a bit. You are right that it takes off less at the bottom. Glad it felt smoother. Awesome squat!
[quote]2-SCOOPS wrote:
safety bar 700x1![/quote]
Daaaaaaaaaaaamn that was fast.
Where did the bobsledder idea come from?
yea i thought it went pretty good. ummm i don’t really know, my mind really wanders a lot lol. just got thinking about sprinting one day i think, then thought about bobsledding. and they have to be strong and fast, and i thought that was right up my alley so i went and looked some stuff up. they listed heights and weights that they look for and i fit right in there, so what the hell. just filled out the recruitement stuff last night, hopefully i’ll hear something back.
3-25-11 bench day
bench-warmup- bar, 95, 135
185x1
225x1
275x1 1 board
295x1 1 board
325x1 1 board
345x1 1 board
365x1 1 board, vid
385x1 2 board
405x1 3 board
fat bar floor press- 210x15, 250x14
curl bar curl- 25lb per side x20x2
reverse grip curlbar curl- 5lb per side x25x2
band pullaparts- x20x2
that’s all. benching went really well again. the 385 and 405 is the most weight i’ve ever moved on the bench without a shirt on, both still went up really well too. got vid of the 365, the only thing i need to work on, but maybe just a lil a adjustment at the meet, my butt is just barely touching the pad or just barely not touching, i’m not sure which one it is, but i can adjust my setup to change this a little, so no biggie.
one of my training buddies finally hit his 500lb squat on wed, so that was pretty baller, i think everyone is pretty close to that, only if jakerz picks up his sack a little and gets his back healed up lol.
and thanks for the kind words on the under 200lb thread Ty!
Your welcome dude. You are definitely one of the biggest inspirations around here along with MarauderMeat and StormTheBeach…I really wish more people would check this log out and see what you’ve got going on. Keep up the PR’s.