@tlgains, @unicornsandrainbows, @Bagsy, @anna_5588 - Thank you, everybody! Those PRs felt pretty good today, even if the 1+ set wasn’t super fast.
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Pervertor, Anchor - c12w3d3
Tuesday - 10 May 2022
Workout: Daily work + hard conditioning, 1425-1450 + 1610-1640 (25 + 30 minutes)
Band face pull - red - 25, 25, 25, 25
1-pump burpees + 24-kg KB swings - 25 + 25, 25 + 25
Tabata DB front squats - 2x35 lbs - 8x20/10
Pwn’s The Last Castle - AMRAP, 20 minutes
a) Farmer’s walk - 25 yards - 2x77 lbs
b) 6 alternating DB snatches - L/R - 35 lbs
c) Farmer’s walk - 25 yards - 2x77 lbs
d) 10 KB swings - 24 kg
Rounds: 8; Time: 20:19
Snuck this in, but it was WAY too close to lunch. Even so, I was able to keep it down easier than I anticipated, haha.
Got 2x10 + 6x9 on the front squat tabata, and the rounds felt better than I thought they would, being the day after heavy squats and all. Only Pwn’s The Last Castle remains, which I’ll edit in once it’s done.
Oh, and I’d still like to cut the grass, but we’ll just have to see how the afternoon unfolds…
Edit: Just crushed The Last Castle: beat last week’s best time for 8 rounds by 1:31, and just missed 8 in under 20 minutes. I fell off the 2:30 per round pace by the end of round 5, but still crushed it. Now for the lawn…
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Damn getting up there in big bench territory now mate. Well done.
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Folks—I’m in need of a new barbell, thinking about one from Rogue or Titan, but I’m open to recommendations. Anyone care to share their opinions?
I have a black zinc coated Ohio power bar that I’ve been using the past couple years. Knurling is good, not super aggressive though, the sleeves hold up well with metal plates and it has minimal rust in an unconditioned space with zero cleaning. It’s pretty stiff, but I have felt some flex in it on squats over 365 ish.
I also have cerakote buddy capp Texas DL bar. Knurling is aggressive as hell on this one. I kind of wish I would have opted to buy a capp power bar instead of the rogue.
Are you just looking for a power bar or something more along the lines of a specialty bar?
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Thanks for the info!
This one caught my eye. I don’t need anything too amazing—the barbell I have now is just the Dick’s house brand, probably 15-20 years old, and technically not rated for more than 300 lbs. Given that I’m now pulling and squatting well above that regularly, I figured it’s (past!) time for a new one, haha.
I’ll check out the Capp one as well.
Thanks again!
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Pervertor, Anchor - c12w3d4
Wednesday - 11 May 2022
Workout: Easy conditioning & calves, 0750-0905 (75 minutes)
1-pump burpees + 24-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 10 minutes
Weighted vest walk - 30 kg - 15 minutes
Belted CR - 135 - 25, 20, 15
Jump rope tabata - 4x40/10, 4x40/10
Fasted. Nothing special to report. Only today’s daily work remains!
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THe wright barbell econ bar is quite nice
A bit stiff for deadlifts but great knurling and really great value
Also, I left it in a humid Florida garage for the better part of a year, not a single spot of rust anywhere
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What function are you wanting the barbell to perform? Things that make a good power bar a good power bar tend to make it a poor weightlifting bar, and vice versa.
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Great question, Pwn, but I’m not savvy enough to understand the difference. I’m just looking to squat, deadlift, press, and bench, with weights above 300 lbs for squat and deadlift, using the same bar. (Apparently my current barbell is only rated for loads up to 300 lbs, and I’ve been loading it much heavier than that recently.)
Power bar for sure. Weightlifting bar would be for snatches and cleans.
Rogue makes a great product. I have used Texas power bars for a decade now.
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I have the Rogue Ohio Power Bar - Bare Steel. Pretty stiff bar, feel essentially 0 flex pulling upward of 400lbs, knurling is aggressive but in a good way. Only complaint is that I went with bare steel, I’m too lazy to put in the upkeep required as frequently as it needs. so there is a bit of rust but it hasn’t impacted anything 18 months in.
If for some reason I need another power bar in the next 10 years I’d buy this again but with a different finish.
I have a bunch of Titan stuff that I love but precision doesn’t seem to be their strong suit, I have 0 experience with their power bars, but I personally would shy away from them for this particular need.
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@anna_5588, @T3hPwnisher, @heretolog - Thank you all for the input. I’m now on the Wright track.
(See what I did there, @anna_5588, haha!)
It’ll be a while yet before I pull the trigger, and these recommendations give me lots of great information to digest between now and then.
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Pervertor, Anchor - c12w3d4
Wednesday - 11 May 2022
Workout: Daily work, 1625-1650 (25 minutes)
Band face pull - red - 25, 25, 25, 25
1-pump burpees + 24-kg KB swings - 25 + 25, 25 + 25
Tabata DB front squats - 2x35 lbs - 8x20/10
Glad that’s done. 2x10 + 6x9 on the tabata. That one HURT today.
Oh, and I did mow the lawn yesterday—so glad I did, too, because I’m really dragging and it’s likely I wouldn’t be doing it right now, even if I had chosen to delay it…
Sometimes the eager algorithm pays off!
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Pervertor, Anchor - c12w3d5
Thursday - 12 May 2022
Workout: Deadlift, 0830-1010 (100 minutes)
Warm-up
Throws + jumps
Begin: 0855; End: 1006; Duration: 71 minutes
Deadlift - 165x5, 205x5 240x5 | 275x5, 315x3, 350x6 (rep PR) | 365x1, 385x1 (lifetime PR) | (275x5)x5
Dip - 60 - 15, 15, 12, 8
Pull-up/chin-up - BW - 12, 12, 11+2, 11+2
Ab wheel - ramp (18) - 20, 18, 12
Push-up - 30
BPA - red - 10 high + 10 mid + 10 low
Deficit reverse lunge - L/R - 2x25 lbs - 20, 10
Assistance totals:
Push - 80 reps
Pull - 80 reps
Single-leg/core - 80 reps
I swear I’m not super-interested in my 1RM, and like all of the other lifts, I’ll say I’ve reached my 4-plate deadlift goal when I walk in and hit it for 5 solid reps because the programming says I should, but I’ve got to admit, pulling 385 felt good today, even if just for one rep!
That brings me one step closer…
I’m now wasted, because that was a lot of work. Really happy with how solid all of the pulling felt, especially 350x6. That tops my previous 1+ PR set of 300x6 in December by 50 lbs. Not too bad. Oh, and for the record, I used straps for everything except the warm-up sets.
Rest moved along just fine, even if somewhat slow. I’ve probably already said it, but I’ll be glad when this Pervertor, Anchor template is over. Managed 11+2 as a rest-pause on each of the last pull-up/chin-up sets, so that’s some additional progress, too.
Daily work and hard conditioning are still on today’s agenda. Might be a just-grind-and-get-it-done kind of afternoon, but that’s what I’ll do: I’ll just grind and get it done!
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congrats
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Damn!!!
Congrats!!!
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Nice PR! Congrats.
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You’re crushing this anchor and getting real close to some (more) pretty sweet benchmarks!
Feel like i’m going to have to get going back on 5/3/1 and run this anchor as penance.
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It’s a PR type of cycle!
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