How do you feel about this machine? I’ve really been eyeballing them to add to the home gym. My hams and glutes are fairly lacking…
Mine is sort of a basterized version, more like a back raise at 90° rather than a 45°. I found it for $12 a thrift store, and I really like it for back raises and sit-ups. In terms of a more traditional GHR, I’ve rarely used one as intended. I never liked the pressure and sliding/rubbing friction along the quads when extending and retracting the legs.
1 Like
9/16
Pull up
Bwx5x2
+25x3
+50x3
+75x3
+100x3x3
Switch to chin up
+25x8x4
Cable pulldown
12x5
Ab wheel and side plank variations
9/18
Back squat, bare knee
135x2x2
225x2x2
275x2x2
325x1x3
225x4x2
Snatch grip RDL
135x10
205x10
275x10x2, 275x8
50 McGill style “Curl ups” on GHR, slow tempo
9/20
20 minute heavy bag warmup
SSB squat to parallel box, bare foot, bare knee, belt
135x5x2
185x3x2
225x3x2
275x3x2
Add belt
315x3x6
295x12
10 3 minute rounds on heavy bag, 1 min or less rest
3 light 3 min sparring rounds, 1 min rest
9/23
Bent over row ss/w neutral grip push ups
Barx10/bw x 10
135x10/+45 x 10
135x10/ +45 x 10
185x10/ +45 x 10
225x8/ +45 x 10
Add straps
245x8/ +45 x 10
275x6/ +45 x 10
225x12/ +45 x 10
205x12/ +45 x 10
185x15/ +45 x 10
Remove straps
155x20/ +45 x 10
155x20/ +45 x 10
135x20/ +45 x 10
135x20/ +45 x 10
Chin up, fully supinated
+40x8x4
Sprained a rib on 9/24, which was a new one for me. Felt a weird pop right at attachment point. Still somewhat sharp pain when sitting up. Took it easy for a few days.
9/28
8 3 min low intensity heavy bag rounds
100 lb medicine ball
1 min carry, bear hug
50 throws at various angles
3 min carry, bear hug x 2
100 KB swings, 60 lb bell
25 KB cleans per arm, 60 lb bell
25 KB snatches per arm, 60 lb bell
5 30 yard overhead walks with 60 lb KB per hand
100 KB swings, 60 lb bell
Dude I was deadlifting today and had something similar happen! At first I thought it was an ab but it’s the very bottom of my rip cage. Weirdest thing I’ve wver experienced. It’s like something moving that shouldn’t be moving, but it’s not broke. Pretty weird
Weird, were you twisting? Mine was from being in a position kind of like a full Nelson, but the applier was in front of me.
10/2
SSB front squat
Barx5
Barx5
95x3
115x3
135x3
155x3
185x3
225x3
245x3
275x3
Add belt
295x2
315x1
335x1
345x1x5
Remove belt
225x20
225x10
KB clean and press
60 lb bell, 100 total reps alternating hands
10/7
Log clean and press, clean each rep
Up to 220x3
Clean and press away
140x7x3
Snatch from hang
115x3x10
10/9
Low bar squat
100 singles with 275
Trying to get used to the movement again.
10/12
SSB box pause squat, no belt, no shoes, bare knees
10 ct pause on box
Up to 365 for 12 singles
Shorten pause, just long enough to settle, exhale, and re-brace
275x6x6
Sandbag carries, bear hug
220 x100ish ft x 4
220 x 300ish ft
1 Like
Sound brutal. Is this for upper back or do they torch the posterior chain more than rdl’s as well?
Mostly the extended ROM pushes the posterior chain in a different way, but bracing/keeping back neutral is also quite difficult.
10/14
Pull ups
Up to +90x3x3
+40x12
Barbell row
135x10x5 supinated
185x25 pronated
10/16
Barbell bench
Up to 325x1x3
Narrow grip, slingshot knockoff
245x10x3
Supinated tricep extension, single arm
1 set warm up, 1 set to failure. 30 lb setting
Cable pec fly
1 set warm up, 1 set to failure. 50 lb setting
Front raise
1 set warm up, 1 set to failure. 45 lb plate
10/22
power snatch from hang
155x2x8
Chin ups
+30x7x3
+30x16
10/23
Power snatch from hang
160x2x6
Dips
Bw x 5
+25x5
+50x5
+75x5
+100x5
+135x5
+45x22
10/27
KB deadlift
60 x 100
KB swing
60 x 300
Airdyne sprints
3 x 2 minutes
Farmers carry
60 per hand for 2 minutes
60 in one hand, alternating as needed without rest for 10 minutes