IronOne's Strength Journey

Training Logs
1029

Is the Ethos rack the one sold by Dick’s? Is it a full or half rack?

I bought the Fitness Gear half rack a couple years ago and I wish I’d bought the full rack. I fear that my rack will tip over if I dropped 300+ lbs on the safety arms during a squat because I don’t have much weight remaining on the rack itself.

I bought my 45 lb bumpers from Wal Mart! Diamond Pro. They’re usually $45-50 a piece and work just fine for home use. I see no reason to buy anything name brand for my purposes.

https://www.walmart.com/ip/Diamond-Pro-45-lb-Black-Bumper-Plate-Single/47935287

Looks like they went up a few buck but still better than everyone else’s prices. If you wait and keep an eye on them then they might drop back down a few bucks.

1 Like
1030

Ha, I’m good. Heart has been acting properly the last 2-3 weeks. Actually cancelled my ablation procedure. Probably short lived, but giving it one more chance to improve on it’s own with the lifestyle changes I’ve made. If I start up again, I’m getting the ablation. 3 strikes.

1 Like
1031

Yeah the dicks ethos 1.0 is a full rack. It’s on sale for 599 right now, absolute bargain. This rack from rogue with comparable options will be 900+. Pretty sure it would need to be a monster rack.

Rogues echo bumpers are actually quite reasonable, but I’ll look at those too. Thanks!

Edit, that fitness gear half rack is a great value as well. I’m intrigued by the low cost and space it requires, but would rather get something for long term.

2 Likes
1032

Here it is:

2 Likes
1033

I like my rack. It was $100-150 less than the Fitness Gear full rack (they didn’t have the Ethos stuff yet). I figured they’re about the same footprint in my space but I wish I’d gone with the full one now. I don’t feel confident doing rack pulls on the half rack.

I could always bolt it to the floor but it’s concrete.

I just looked at Dick’s and I think they replaced the FG full rack with the Ethos one. The new FG half rack also let’s you move the pull up bar down to make a dip bar. Mine is bolted in place. I hate it when they make improvements after you buy something!

2 Likes
1034

I think I found your bar.

Screenshot_2018-10-29-10-16-48
Screenshot_2018-10-29-10-16-481080×1920 434 KB

4 Likes
1035

C1W1D2

Warmup

Deadlift
135x5, 165x5, 180x5, 205x5, 235x5, 180x5x5
-with-
Pushups

Circuit Assistance
Standing DB OH Press 40x5x10
Rack Chin 5x10
Lunge 20x5x10

Weights are low, but they’re about to get lower. Forgot to take 90% for the training max on the first 2 workouts. Weight is still light and I’d be fine to continue as is, but I want everything to be super easy for awhile while I get my body right.

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1036

Love that bar… and the story :joy:

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1037

I can say investing in quality equipment for my garage gym has been one of the best decisions ive made as far as lifting goes. Saves alot of time and money in the long run.

Also, I went with a monster lite Rogue squat rack from the start. I bought the upgrade to convert it to the flat foot monster lite rack and I love it.

1 Like
1038

Saw my sports PT this week, I have a pretty clear case of hip impingement. I’ve had issues with my hips for some time now. I think all the swings and TGUs have actually made it worse, bc I have not taken care of the tissues while hitting the movements with high frequency.

PT gave me 5 exercises. At least 2 of them didnt agree with my hip and inflamed it more. Spent the entire day hobbling yesterday.

Spoke with him and he said to drop the 2 painful moves and we’d reassess at the next apt. That’s not this Monday, but next.

I’ll continue to work on the adductors, tfl, high hip. Not doing really any stretching right now bc my hips dont tolerate it well. Too much inflammation.

Also, stopped the 5/3/1 while I sort this out. I will come back as soon as things start to clear up. Will start so light, it’ll be rehab in itself. Which I’m fine with.

Did do an upper workout yesterday:

Incline DB Bench
10x20, 30x20, 55x20, 65x12, 75x6+60x6, 60x10
1 notch down on incline: 60x9
Flat: 60x4x5 (20 sec rest)
-with-
KB Row
44x2x20, 62x2x15, 80x2x10

Lean Away Lateral
10x20, 15x2x15, 15x2x10

Arms

Today:

BB Deadlift
135x5, 155x5, 175x5, 195x5, 215x5, 235x5, 245x5, 190x5x5
-with-
Pushups and BPAPs
5x20

Box KB Squat (lol)
BWx20, 18x20, 44x3x10

Wallbugs x 2

Pretty much pain free on all movements, which surprised me. Just glad to get something done. Hate being broken. It’s been a rough 3 years. Have to get out of this long ass cycle. Told my sports PT I’m committed and will take as long as needed.

1039
1 Like
1040

Pretty much spot on @FlatsFarmer

:joy:

1041

That kind of looks like my hip before surgery.

1042

11/4/2018 - Track

Foam rolling stretching/PT

400 #1 - walk
400 #2 - jog
400 #3 - walk
400 #4 - run @ 75%
400 #5 - walk
400 #6 - walk
400 #7 - run @ 85%
400 #8 - walk

Cool down, stretching.

I’ve found some stretches that have significantly reduced the hip pain. Not getting too excited about it, but I’m pretty sure I had super tight glute med/max and hip flexors. Probably from the million swings and no mobility work. Hope this is the fix. Running was pain free.

2 Likes
1043

A year or two ago I started doing the Third World Squat. Squat down like a child and just sit there.

I also started doing some hip stretching. Assume the push up position, bring your right foot up and put it just outside your right hand. You should now be stretching your left hip flexor and right glute/hamstring. Repeat for the other side.

I only hold each one for a few seconds and repeat a time or two for each side. These simple movements have improved my hip mobility.

You might have to be careful on the hip flexor stretch with impingement but I still enjoy it. I have FAI and I’ve had a surgery because of it. I’d like to think I’m ahead of you in the hip problem category.

1 Like
1044

Spill the beans!

Which 5 exercises did the doc give you? Which ones hurt?

Which stretches did you like?

2 Likes
1045

Here’s the 5 the doc gave me:

  1. Foam Roll TFL

  2. Inferior Hip Mobilization - KEY: your hip doesn’t have much mobility this way. You can over crank it and make it a posterior tilt of your pelvis / rounding of back. Get the band on then lightly bring knee up towards chest. If you can get past 100-110 degrees you are going too far

  1. TFL Down Training 3x15
  1. Adductor Side Plank 3x fatigue
  1. Quadruped Hip CARs 3x3

I dropped the hip CARs. They did not agree.

Since I have added the elevated external hip stretch

Upon doing this, I had immediate relief.

I’m also doing a internal hip stretch:

Also, getting on a foam roller and lacrosse ball in figure 4 and hammering the glute med and max. Absolutely devastating pain, but after I do this EVERYTHING opens up and I have literally zero pain. It’s also a great external stretch in the figure 4 position. Also rolling the adductors, quads, tfl, hips etc.

Progress is being made.

1 Like
1046

11/5/2018 Upper

Warmup with PT

OHP
45x10, 65x10, 85x10, 105x10, 115x5, 125x5, 95x5x5 (30s rest)
-with-
Chins
5x6

Seated OH Pin Press (forehead)
65x5, 95x5, 115x5, 125x5, 95x5x5 (30s rest)
-with-
Band Row
5x10

Band Pressdowns
5x25
-with-
Barbell Curl
4x25

Pin presses are hard!

1 Like
1047

Great post, great info, great videos.

Its cool to see moves and stuff from before, only applied better and used smarter.

The captain Morgan side plank was too much for my groin /adductors on the “top” leg. Cramming a bench into the crotch “shortening” the leg and making the position easier makes it way more useful.

The elevated external hip stretch is glorious too. The hip PAILs/RAILs on the floor fucking annihilated my hips.
12141844_1134399059911561_826702973_n
Elevated, with the back leg hanging and not having to externally rotate so far makes that actually useful.

Even the hip internal rotations laying down instead of sitting up, to limit the hip flexion and focus on the rotation!

Every video was like, Duh! Why didn’t I think of that? Also, does it seem like the girl doing the TFL down training really wants to get pounded on?

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1048

Dude, the 90/90 pails/rails absolutely ruined my hips too. It’s just way too advanced for my/our hip mobility obviously. My hips HATE to be stretched. Never have. If I overdo it, I pay for it with sharp pain and soreness for days. Yeah, that women is enjoying that way too much haha.

I’d like to think one day we will be supple leopards, but it may not be in the cards for our structures. Some progress has to be possible though. At least enough so basic exercises like squats, benches and deadlifts dont cripple us!!!

1 Like