For the t-handle there are 5 pieces. All 3/4" so it will fit standard plates.
- 1 x circular bottom piece
- 1 x 12" threaded on both ends
- 1 x t-connector
- 2 x 4" threaded pieces that you will use as handles. I used 5" (couldn’t find the 4") and had to get out the cutting wheel. I may trim them a bit more. Otherwise the handle is too long to swing between your legs
- 1 x $10 tube of Loctite.
Putting it together:
-
use Loctite on the handles that go horizontally into the T fitting
-
use Loctite on the connection between the circular base and the 12" piece
-
do NOT put Loctite on the threads connecting the 12" tube to the T fitting.
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to load weights you will spin the T fitting off of the top of the 12" tube
-
I use a clamp to keep the weights from shifting when swinging.
Loaded up
edit…sorry for the sideways pics. And, damn, they are big.
Snatch grip high pulls
bar x 3
65 x 3
95 x 3
115 x 1
135 x 1
155 x 1
175 x 1
185 x 1
195 x 1
205 x 1…a bit low but at least as good as 200 last week
@ 90% with 10 seconds between reps
+5lbs over last week
180 x 9…last two were low
180 x 5…last one was low
180 x 3…not much pop left at this point.
@ 70-80%
145 x 5+4+3+2+1 x 3 times…felt pretty good compared to 145 last week
- as I was sucking back the last of my creatine and OJ I noticed that I had 10s not 5s on the bar, so…155 not 145. yay me.
Inverted BW rows, feet elevated, hands bench width, chest to bar
x 10
x 10
x 10…got 8 last time
Kneeling hammer curls
17lbers x 101
Overall, I’m very pleased with how this is going.
Git, thank you so much for posting the T-Handle pictures. I found them really useful. I think I know what I will be doing next weekend!
Cheers.
Just on the radio. Great song.
If you haven’t checked out Sharon Von Etten’s album Tramp from last year, you should. You definitely should.
Baroness - Yellow and Green from last year is a great album.
Lower day
Front squats, parallel, deadstop from pins (knee sleeves)
First off, let me say that these are a motherf@cker.
Bar x 2 x 3
95 x 3
135 x 3
155 x 2
175 x 1
185 x 1
205 x 1
215 x 1
215 x 1…trying to decide if I should keep going with this awkward POS movement
225 x 1
235 x 1
245 x 1
255 x 1…that was Max Effort to get it moving off pins
@ 90%
230 x 4
230 x 4
230 x 4
@ 70%
175 x 5+4+3+2+1
2 times…Running short on time and didn’t get third set in. Which was fine by me.
I think it’s a useful movement. Hard as fuck, I know that. We’ll see how I feel tomorrow.
OHP - from pins, adam’s apple height
bar x 3
65 x 3
95 x 3
115 x 1
135 x 1
145 x 1
155 x 1
165 x 1…PR +10lbs
@ 90%…+10lbs, same reps as last time
150 x 7
150 x 5
150 x 3
@ 70%…+5lbs over last time. Felt a bit too light but great for the pumpz.
115 x 5+4+3+2+1
3 times
My paltry press is moving.
The dead stop front squatting looks like a killer. How’s the T-Handle thing going? Somebody gave me some 25 lbs standard plates that should fit but the damn things won’t go on the 3/4" pipe, so I’m pissed.
[quote]gorillavanilla wrote:
The dead stop front squatting looks like a killer. How’s the T-Handle thing going? Somebody gave me some 25 lbs standard plates that should fit but the damn things won’t go on the 3/4" pipe, so I’m pissed. [/quote]
That is strange that they won’t fit. I wonder if there is some paint on the inside of the hole that you could remove to make the opening bigger.
I’ve been really jammed for time lately and haven’t gotten any real swinging in. Was going to today but a conference call got in the way. But it will happen.
Low incline bench
Bar x 3
95 x 3
135 x 2
155 x 1
175 x 1
195 x 1
205 x 1
215 x 1
225 x 1
235 x 1…much easier than last time
240 x 0…such a small jump I should have had it. Next time.
@ 90%
210 x 6…+1 over last time
210 x 5…+1
210 x 4…+1
@ 75%…+10lbs over last time
175 x 5+4+3+2+1
3 times
I was watching the clock because I had a conference call. Short rests. Finished 3 minutes before the call started and took it on my cell phone in the shed. Sweating like a race horse when the call started.
Train is still rolling.
Going to use a file on the 25 lbs plates for slight removal of whatever grime or rust is blocking them from going on the T-Handle. Hope you gave em’ hell on the conference call for hurrying your lifting.
Snatch Grip High Pull
bar x 3
65 x 3
95 x 3
115 x 1
135 x 1
155 x 1
175 x 1
185 x 1
205 x 1…PR + 5lb
215 x 1…PR + 15lb
225 x too low
@ 90% +10 lbs over last time and more reps
190 x 8
190 x 6
190 x 5
@ 77% + 10lbs over last time
165 x 5+4+3+2+1
3 times
I’m up 30lbs on each layer after 2 weeks. Probably some learning going on.
T-handle swings
100lbs x 20…damn these lit up my glutes. My dinky 50lber wasn’t getting it done anymore.
[quote]gorillavanilla wrote:
Going to use a file on the 25 lbs plates for slight removal of whatever grime or rust is blocking them from going on the T-Handle. Hope you gave em’ hell on the conference call for hurrying your lifting.[/quote]
I don’t know how you do 100 x 50 as a warm up.
Sometimes, like today I could only do 2 sets of 25 with 100 lbs for my warm up. I guess it’s just something I made up my mind to do and I find it to be the best total body warm up I’ve tried.
Sorry, I used 110 lbs today.
Lower day - Sumo DLs
First time in maybe a year. No idea really.
Rolling and stretching. Damn my hamstrings and hips are tight.
160 x 3
225 x 2
275 x 1
315 x 1
345 x 1
365 x 1
385 x 1
405 x 1
425 x 1
445 x 0…meh
Had a very hard time getting my legs into the lift. I figured out later that my stance was a bit too wide and my toes were turned out too far. Should make a difference in my max next time. It’s about 50lbs off my conventional max right now.
@ 90%…10 second pauses
385 x 6
385 x 6
385 x 5
Kept making adjustments to hip height and foot position.
@ 74%…15 second pauses
315 x 5+4+3+2+1
2 times…30 reps is lot of damn reps. I think doing this the prescribed three times is a bit too risky for deads, for me anyway, unless the rest periods are a bit longer to make sure it doesn’t get sloppy.
Chest supported DB rows
3 x 15
Kneeling hammer curls
1 x 50
More stretching. Painful but felt good…when it was over.
Slight decline bench from pins
Bar x 3
95 x 3
135 x 2
155 x 1
175 x 1
195 x 1
215 x 1
225 x 1
235 x 1
245 x 1
255 x 0…went for a PR but knew it would be close. Need to stop doing that. Should be maxing but not failing.
@ 90%
225 x 6
225 x 4
@ 74%…+ 10lbs
185 x 5+4+3+2+1
3 times
That was that bright light today. My form didn’t feel right all day until about rep 16. Need to remember what I did.
One arm, standing band rows. Loop the band high and pull to the hip.
1x20 each arm…these were pretty awesome
Solid work Git. Is it safe to assume that you like this program so far?
james
