The Spud Inc set up is about $210. I’m in it for about $100. I made some mistakes, but I’ll fix them. My rack isn’t really built for a pulley system. I googled a few things and then pieced it together.
If you ever decide to build your own setup then look at various ideas online and see what fits your rack/space. If you’re modifying an existing plan then bounce it off us. You always learn a better way to do things after you’ve done them.
That’s pretty brilliant, man. I am jealous of all the DIY know-how and willingness.
ELLIPTICAL
10 min interval
POWER CLEAN
135 x 3
185 x 2
205 x 2
235 x 1
245 x 1 x 6 sets
PULL UPS
BW x 9 x 3 sets
SHOULDER PT
Some
DEADLIFT
275 x 3
325 x 3
375 x 5 x 3 sets
BAND TWISTS
Purple x 10 ea x 3 sets
SA CABLE ROW 21s
35 x 10F/10T/10B
60 x 5F/5T/5B
REV DB FLY
25 x 15, 10
And lastly, half a gun show.
SA REV CABLE PRESS DOWN
25 x 20, 10+5
Lifting Time: about 50 minutes. I just crushed two massive cheeseburgers and now I’m sitting outside the tattoo shop waiting to get some more work done on my shoulder. 
Nothing like a food coma before a tattoo session.
Keep controlling yourself
Thanks to Covid we can’t have any snacks in here. I figured I’d force feed myself since it was my first meal of the day.
Are you getting a tattoo of two cheeseburgers? Because that would be cool.
No. I have the Thin Blue Line flag on my shoulder and we’re adding some more ink to make it pop and extending it to my elbow.
We’ll add the spartan I shared a couple weeks ago to my forearm and eventually I’ll have a full sleeve on my left arm. It’ll take awhile. The sessions are scheduled for four hours and I’ll come in every 3-4 weeks.
Before
After today’s touch up
It may not look like it, but this took three hours. I go back in two weeks for more fun.
It is a clear improvement, regardless of how long it took.
The goal is for people to know what it is without having to squint and turn their head sideways.
I’m glad there’s a distinct difference on top of my shoulder. He didn’t do any work there which tells me the next round of shading should make that stand out more.
More yard work today. Sorry, but this is the best “before” picture of the yard that I have. Ignore me.
And after some help from dad and his skid steer and plenty of shovel work from me…
Next steps are to put down landscape fabric, put in the fire pit, and then fill the area with gravel.
I might do some more digging. I don’t like how high the 2x6 is above the ground on my “low” side.
Glad to see you safe from the riots, J. Speaking of shoulder, how does your shoulder feel these days?
My shoulder is still really tight. It loosens up but I get a sharp tug if I do something without stretching out first.
My strength still isn’t symmetrical and I haven’t exactly been working on it. I kind of figure it’ll come back when it’s ready or it won’t. I busted my tail working on it and it just kind of stalled. It’s mostly my external rotation strength.
ELLIPTICAL
10 min, 0.77 mi
AB WHEEL
4 x 10
DB OHP
45 x 5
55 x 5
72.5 x 5 x 3
SQUAT
135 x 5
185 x 5
225 x 5
275 x 2
300 x 1
RFESS
135 x 5 x 3
DB INCLINE
82.5 x 5 x 3
DB OHP 21s
50 x 8F/8T/8B
50 x 7F/5T/5B
CABLE CURL 21s
30 x 10F/10T/10B x 2
Lifting Time: 42 minutes
So, as usual, I’m thinking about my training. I hate squats but I also hate sucking at squats. I secretly wish I was decent at them. Why do I care?
Two thoughts have come to mind today - do SGSS for squats instead of sandbagging or switch to a four day split similar to 5/3/1 where there’s a dedicated day for each lift. The second thought was also spawned by squats. Perhaps I’d be able to give more to squat training if I didn’t have to do so many other things?
Deadlift day would have cleans and clean pulls but not much else. Bench day would be incline day and I would super set with rows. OHP would be super set with pull ups and pull downs.
When I can commit to 4 days training a week, this is my go to because it allows you to just focus on one thing per day, and completely focus each session around making that one lift better. It makes programming easier for me, because I only have to think of each session in isolation (even though we all know that the stuff you do on bench day will help your press and vice versa). No more trying to jigsaw pieces together.
Well, I’m pretty good at Frankensteining programs and that’s exactly what I’ve done. It’s turned into an upper/lower split. It’s 5/3/1 with the reps and progression of SGSS.
On deadlift day, I’d do 5x5 (the high volume day) on deads, power cleans, clean pulls, and then 3x5 on squat (the low volume day with a new weight).
Squat day would be 5x5 on squats, 3x5 RFESS, 3x5 on deads and some other stuff.
I’m at my part time job where I just stand here so I had time to write it out. I can still do super sets and keep my heart rate up.
I’ll still train every other day because I like it. I don’t think my body can tell the difference except I feel a bit less beat up and sore.
With an every other day approach, I’m hesitant to do the old school 5/3/1 split that does all deadlifts one day, all squats the other, and so on. It could wind up being 8-9 days before I train the same movement twice.
Bummer. Well, at least it hasn’t stopped you from lifting. I hope it gets better over time, even if it takes years of work
I’m really not doing well with nutrition. I weighed 233.0 this morning. I guess I need to suck it up and go hungry for a few days.
Sounds like you’re ready for an Alsruhe-style template?
@Frank_C because I can’t tell who this forum is responding to anymore
