Great plan!
1 workhorse powerrack, heavy duty with no frills. For lifting in the rack.
Then another one with the built in pull down/seated row combo and adjustable cables for all the other stuff.
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Thatās a solid idea actually. I may do that. Also considering doing a power rack and then just a half rack/squat stand, as we wonāt both be pushing heavy at the same time.
Looking at the rep cable tower as well. I dig lat pulldowns, and the dual 1-1 and 2-1 cable system is cool to me
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Yoke! Because then, you also have a yoke!
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hard to carry a yoke out of a basement though
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You just carry it INSIDE the basement.
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forget that you Americans have cavernous basements 
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Well they didnāt take our offer, so back to the drawing board.
where is the dislike button ?? sorry to hear that mate
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Multiple offers, got beat by an all cash
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Seems to be the trend lately in my market too. Not sure prices will go down but when rates fall we should see more houses go up for sale, which is good.
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Americans have many cavernous things, including vehicles and homes, but basements are regional delicacies. Geology determines whether they are viable. For example in Texas where I lived most of my life, nobody had them. I was told it was due to the hydrologic properties of the clay-rich soil of the area.
Does sound nice though - more usable space per roof!
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Little diet change.
Woke up today, felt like I got hit by a bus. Definitely at least partially due to the massive amounts of training Iāve been doing, coupled with inconsistent sleep and pretty steep calorie deficit. So, no velocity diet today. Gave myself two full meals, and a carb up, trying to get my body recovered quick so I can stay performing hard.
Deployment Plan going forward: Velocity diet 7 days a week
- carb up meals on Sunday and Wednesday. This lines up to the active rest days I have off, right before going into some lifting days. Really just adding 1 carb up day mid week. I think the steep deficit can be worked with. The high training load can be worked with. The poor sleep can be worked with. But all 3 have me dead lol
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This is basically a traditional cyclical keto diet. They definitely work. The OG Steak and Eggs diet had a similar pattern to it: 3-4 days on, then carb up and repeat.
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Iām finding myself an expert of learning through trial and error the lessons others have learned through reading haha
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Youāre just discovering WHY we have so many methods out there. They ALL work: itās just a matter of context (WHEN they work). The once a week refeed was a Jamie Lewis Apex Predator diet approach. That worked in context, but youāre not able to get access to the āmeat on the boneā evening meal that was a part of that approach, so now you move toward ANOTHER working approach with the CKD.
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On this note - I know thereās no getting around the inconsistent sleep - but do you guys have a permanent 10-2 watchteam? We did for a while, and it was good for everyone - as a rule the 10-2 folks were left alone for most maintenance tasks, and the rest of us (which were the ORSE watchteams) often got to sleep from 10-2.
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Im perma 2-7, since im not part of any inspection team/senior watch officer. Itās the late night drills, extra watches, evolutions, etc that keep my sleep guessing. Better than having to rotate, but im still hurting lol
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In the UK basements are less common. Most basements or cellars as we may call it were to keep coal in when houses were heated primarily by coal. So they were not very big and certainly not somewhere you would want to train in.
In Australia it is also not common. Most old houses are timber constructions built on stumps with a crawl space underneath to get to the services. More modern houses are on concrete slabs but as space tends to be plentiful out of the cities there isnāt really a need for a basement. Some new build city houses will include a basement for parking but only top $ houses.
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Joining into this discussion, I have not lived in an area that had basements for years, and I am a massive fan. I am REALLY pushing to steal the entire basement of whatever house we get and make that into a gym. This is a much easier sell to the Missus if its an unfinished basement lol.
Question for the group:
Does anyone have any actual PT/S&C certifications? Do you think the process of getting them helped you better in your own training?
Im toying with the idea of trying to get my CSCS. I think it would help me program my āhybridā stuff better, give me some lessons beyond t-nation, and maybe lend some credibility to my own ābrandā if I do enter the fitness industry as a side business. But its also not cheap. I do moderately worry about the reported 38% test pass rate, but tbh, Iāve never in my life gotten below a 99th percentile on any sort of standardized test, I feel confident in my ability to hit the 62nd, even if this wasnt my field of study in college. (Says the PoliSci guy working as a nuclear engineerā¦)
Edit:
Other side note: @QuadQueen I looked into what it would take to be a nutritionist (dietician? The differences between the two still elude me), and wow those programs are a lot more demanding than I realized. I may be willing to do a CSCS side quest, but any nutrition cert would be way too much of an effort for anything short of a complete career shift for me.
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10oct24
No belt RDL: 45x10, 135x6, 205x6, 255x6, 295x6, 335x6, 355x5 (PR), 375x1, 275x8, 275x8
Sissy squat hack squat: 10, 10, 13
Belt squat: 90x15, 90x15, 90x15, 90x15, 180x12
Cable crunch: 70x25, 70x25
Conditioning: 50 min treadmill ruck. 3.3 mph, 4inc, 30lbs
Notes:
- RDL moved well, pleased with the output there. 355 set was solid. 375 for 1 was just to test the weight. 275 sets were rough, was definitely pretty fatigued by then.
- I distinctly remember hitting 365x5 for regular deadlifts a long time ago and feeling like that made me strong as hell. Oh how the times have changed.
- Tried some sissy hack squats courtesy of @simo74 , went alright. Feel like I lack the back mobility to arch like Tom Platz would, but it definitely isolates the quad. Hurt my knee where I had my patella tendon surgery though, so decided not to add load to that.
- Lots of belt squat. Trying to really make this machine feel ārightā. Keeping the weight light, trying to use my actual squat stance and form. Went a lot better today, first time I did this and felt like I understood why people liked it haha. I DID notice that on my set of 180, some of my familiar issues with it came, namely unstable knees and not staying upright. BUT, I also realized something. On heavy sets, I am wanting to sink these deeper than I do regular squats, and I just donāt have the mobility to do so, so I end up in a compromised bottom position and do all sorts of weird things to get out of it. So maybe my issue isnāt belt squat, itās too much ROM on the belt squat.
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