https://www.instagram.com/p/B_a_9x_Av1J/?utm_source=ig_web_copy_link
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DUDE! That is fuckin AWESOME. I’ve made a couple shitty implements that’ll get me through this, but nothing like this, haha. Totally sweet.
Diggin the concrete weights too.
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Start selling em online. In this market a couple of grand sounds about right.
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The weights are straight out of Fred Flintstone!
From a town in Bedrock…
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This is awesome dude!! Are those plates calibrated?!
Just realized I hadn’t shared this on here yet. Upgraded my wood monolift to the next level…
Link below to an IG vid of it in action. I have an IGTV video on my page going over all the general design details. Overall, extremely happy with how it turned out.
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That is insane… Well put together. I’ll take one. I love the pulley setup that is brilliant.
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Insane dude! Imagine what you could accomplish and it’s a welder
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Cool stuff!
How do you like squatting against the bands vs using a reverse band setup?
Are you just tap-tapping the pins on the deadlift to knees, or making an effort to pull against them? Like an overcoming isometric?
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Thanks guy!
@wanna_be yeah I actually have a friend’s welder sitting in my garage, but I’m waaaayy more confident building things out of wood than metal lol
@FlatsFarmer against bands vs reverse bands is very, very different, against bands being much harder (even if static tension is the same). I had to think pretty hard about why this before I figured it out… it all has to do with momentum. Think about two statically equivalent scenarios, say… 500 lbs on the bar and 200 lbs reverse bands vs 300 lbs on the bar + 200 lbs band tension. If you hook up a scale to the bar and statically move it from one position to the next throughout the range of motion, you’ll measure the same static load for each setup.
However, that is the static case, not the dynamic (moving) case where momentum comes into play. Out of the hole, pushing against bands you have 300 lbs of mass, vs 500 lbs of mass for the reverse band case. More mass = more momentum, so that 500 lbs has more upward momentum to keep the weight moving, while the 300 lbs has less momentum AND increasing band tension (200 lbs of force with no momentum to help keep it moving up). That’s why lifting against bands always feels harder, like no matter how hard you push you can’t get moving that fast.
Personally, I use normal bands for all my dynamic work, since it forces me to push as hard as possible throughout the whole rep since I can’t rely on pop out of the hole to give me the momentum needed to ride the weight up. Reverse bands I really like for overload going into the meet, putting something at or a little above my goal 3rd and getting that turned in with decreasing band tension each week leading into the meet.
Regarding the pulls… I just had those there as a guide for where to stop. That was my first time messing with pulls to the knee, not sure how I feel about them but I actually think next time I would do them with a slight isometric pull into the pins.
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That’s a great answer, thanks for taking the time. Momentum is the enemy!
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Have you had issues with work against the bands chewing your joints up? If so have you had to cycle your band work or something else?
Just the opposite actually, I feel like especially on the squat they have saved my hips and low back, mainly through the accommodating resistance aspect so I suppose chains would have a similar benefit. I’ve heard plenty of stuff before from other guys that run conjugate style training about needing to cycle out bands regularly because of joint issues, but I’ve never experienced it with myself or anyone I coach. I’ve been running more or less the same protocol for dynamic effort work for well over a year straight now, 3-week waves of around 50-55-60% bar weight (more on bench, less on squat and deadlift) + 25% band tension and had no issues with joint pain from it. Percentages always based on rough corrections to 1RM of whatever variation I’m doing, so I don’t use my wrapped low bar 1RM to calculate my sleeved high bar working weight, I adjust accordingly.
Maybe if you’re running a ton of band tension on max effort work, or if you have the bands set up so that they are preloaded a bunch and don’t deload much at the bottom of the movement. I always set my bands up to have minimal tension at the bottom though.
Anyone else on here have experience with bands beating up their joints?
I find this to be true for me.
Do you always program higher percent on bench? I am thinking most people should use higher percentages and higher reps for bench. This is because the only body mass being lifted is the arms. The squat and deadlift have a lot of BW being lifted effectively making the percentage higher.
You know, I’ve never though about it like that but I can totally see where that makes a difference. Laying on a bench without a bar pumping your arms up and down, vs doing body weight squats there would be no comparison in the total number of reps you could do, because of the body weight being lifted in the squat.
I definitely have always been able to handle higher percentages and volume on bench, not just on dynamic work but all around. I always attributed it to lower range of motion and lower overall loads as compared to squats and deadlifts, but I can for sure see how added body weight in the movement makes a difference.
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I can’t say for certain it was the bands, but when I ran conjugate (using bands on speed day), I did battle a lot more elbow pain than when I stopped. I was very optimistic about the bands helping my bench, but unfortunately I saw no carryover with their use. I haven’t used chains nearly as much, but felt that they may be a better tool for me.