nice back shot josh. i look forward to seeing what my back looks like when I diet down. it’s one of my stronger features.
have you ever tried doing the split squats with a barbell? I used to do them with dumbells and I feel like focusing on the balance and grip took away from the sets a bit, so I switched the barbell and I got better more solid reps and could handle more weight. For what it’s worth.
h4m, gettin’ strong man! Our deadlifts are pretty comprable… we’ll see who gets to 5 plates first!
Honestly I was giving them a shot for the first time in a long time and I think I’m going to drop them for a traditional lunge or maybe front squats. For some reason they always cause one of the tendons around my left knee to hurt, its the reason I stopped doing them a long time ago.
Thanks for the compliment on the back shot, my back is definitely my strong point. That and my delts. Everything else pretty much sucks, but I’m working on it. I spent the first 2 years of my lifting doing squat that are probably 1/3 the ROM I now use, so my legs suffered greatly thanks to that. Plenty of time to correct it tho, seems to be going up quickly now that I’m squatting properly.
Josh I’ve gotten by with a squat rack just fine the last 3 years. I made safety bars out of iron pipe and they work fine. I’ve loaded them up with 400+ lbs and they didn’t budge.
It cost me about 60$ total but took 10minutes to put together you can see them in the pic i posted earlier.
If the price is right I would jump on the guys offer, cheap, good equipment is hard to come by.
Found another set, this guy has pics of his setup and it is actually a power cage like I’m looking for. Comes with flat/incline bench, oly bar, weight tree, about 400lbs in weights, ez curl bar, few light dumbbells and should be able to get it for about $300 for all. Hopefully hear back from him tomorrow. And it all looks super clean. Wish me luck! haha
edit: Just found someone selling a set of dumbbells complete from 5-105lbs. Hopefully they aren’t trying to sell them for too much, that would kick ass!
[quote]josh86 wrote:
Found another set, this guy has pics of his setup and it is actually a power cage like I’m looking for. Comes with flat/incline bench, oly bar, weight tree, about 400lbs in weights, ez curl bar, few light dumbbells and should be able to get it for about $300 for all. Hopefully hear back from him tomorrow. And it all looks super clean. Wish me luck! haha
edit: Just found someone selling a set of dumbbells complete from 5-105lbs. Hopefully they aren’t trying to sell them for too much, that would kick ass! [/quote]
Thats awesome bro, great price and pretty much all the basic equipment you’d want. Its so hard to come by used equipment in the UK and the price is still crazy if you find them. $300 would barely buy a used power cage here
C)weighted hyper
5 sets with 25plates and some with bodyweight about 50 reps total
D)Cardio
1 minutes on bike/followed by 10bodyweight squat for 6 rounds total.(less boring then regular cardio)
Comments; cannot go for 5 reps max on squat and deads,on squat my lowerback said no and on deads my left hamstring…considering my 1rep(pr) on deads is 375…im far behind.
Diet been shitty last few days…to many carbs but hey…im gonna have a 4 packs on the beach…not 6!!! When i get back im gonna eat so much it wont even be funny!!
[quote]Ad B wrote:
josh86 wrote:
Found another set, this guy has pics of his setup and it is actually a power cage like I’m looking for. Comes with flat/incline bench, oly bar, weight tree, about 400lbs in weights, ez curl bar, few light dumbbells and should be able to get it for about $300 for all. Hopefully hear back from him tomorrow. And it all looks super clean. Wish me luck! haha
edit: Just found someone selling a set of dumbbells complete from 5-105lbs. Hopefully they aren’t trying to sell them for too much, that would kick ass!
Thats awesome bro, great price and pretty much all the basic equipment you’d want. Its so hard to come by used equipment in the UK and the price is still crazy if you find them. $300 would barely buy a used power cage here
Lucky bugger ;)[/quote]
Well now I just have to hope I am able to get it all. Should be going to check it all out Friday night or sometime Saturday. If its all exactly how it looks in his pics I’ll def be buying it.
Glad you got to fix your problem Josh. This is from this weeks happy go lucky fun. I have had some pain in my left patella that has been causing me concern. It was happening every once and a while when I was lifting but appears to have crept into real life. I am working on some hip activation as well as release techniques and hope this will prevent injury. Does anyone else have experience with an apparantly inflamed patella tendon?
The following are 5x5s with 90sec of rest between sets.
Monday - 7/14
BB Back Squat - 225 (knee pain started 2 set)
Pull Ups - BW - 185
DB Press - 50s/100(2)
DB Row - 100
Calf Raises - 450
Total - 29000
Wednesday - 7/16
DB Bench Press - 75s/150 (this was depressing but the weight just would not move)
Leg Press - 540 (heel focus curbs knee discomfort)
Lunges - 135
Leg Curls - 160
Extenal Rotation - 20
Total - 25625
[quote]josh86 wrote:
Found another set, this guy has pics of his setup and it is actually a power cage like I’m looking for. Comes with flat/incline bench, oly bar, weight tree, about 400lbs in weights, ez curl bar, few light dumbbells and should be able to get it for about $300 for all. Hopefully hear back from him tomorrow. And it all looks super clean. Wish me luck! haha
edit: Just found someone selling a set of dumbbells complete from 5-105lbs. Hopefully they aren’t trying to sell them for too much, that would kick ass! [/quote]
Have you started designing your logo yet? With all that gear you should make some money on the side.
I will concur with our friends across the pond. Lucky Bugger!
[quote]josh86 wrote:
Lol, tell people for 5 bucks a visit they can use my hardcore setup! hahaha[/quote]
All you gotta do is find me a place to stay…
Im hopefully moving to the US after my undergraduate course finishes (sport exercise science) to study in a more specialised field. The UK is just not that focused on This sort of learning path
Haven’t seen Dark Knight yet, but planning to check it out this weekend at the IMAX theater.
I just finished CW’s ABBH earlier this week and I’m planning on starting his “Outlaw Strength and Conditioning” program to lean out a bit (I think I ate a little too much while doing ABBH, lol)while maintaining or gaining strength.
In order to do OSC, I needed to check my 5-rep maxes on a few things, so I basically did every lift in OSC once through to find my 5-rep maxes on stuff I haven’t done in a while. I will sleep well tonight, no doubt.
I wormed up on some stuff, but nobody really gives a shit about that stuff. Here’s the meat of it:
45 degree incline DB press: 70’s x 5reps
Decline BB Bench: 195 x 5, 205 x 4 (PR)
Bent-over BB row (underhand grip): 185 x 5
Front Squat: 185 x 5
Push press: 135 x 5
BB standing Military Press: 115 x 5 ( i think I was worn out here. I know I’m stronger than that)
BB Partial Mil press (to top of head only): 135 x 5
weighted dips: bw of 177 +10lbs x 6
weighted chins: bw of 177 + 25lbs x 3/ bw +10 x 5
My overhead pressing is pretty weak, but there’s plenty of volume for that in the upcoming program, so that should help bring that up over the next 7 weeks.
Any of you guys done the Outlaw Strength & Conditioning program? I have a feeling that, if it doesn’t kill me, I will come out the other side of the next 7 weeks in the best physical condition of my life.
T-Bar Rows
1 plate x 15
2 plates x 15
2 plates x 15
Notes:
I took some advice and switched in the snatch grip DL’s. I feel more comfortable doing these as opposed to regular DL’s. The lift it self forces you to stay upright and have a good arch. I will be doing these for awhile asnd see where I can get them.
I’m incorperating the hang cleans now to get prepped for full cleans from the floor. I will stick with these for the next 2-3 weeks then start doing heavier cleans from the floor. The reason for having these in the hang position is to get me used to flipping my elbows under the bar.
