where can you get that hamstring attachment?
Power Liftās website is where I found it.
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Haha, if she could like this post, she would!
Thanks, this will likely be an upgrade I try and make before too long.
I really do need to just go ahead and do this. Then drilling some holes for some movable band pegs will be next.
I did go ahead and make this, so thatās cool:
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Week 3 - Day 4
PUSH PRESS
95 x 5
135 x x 5
185 x 3
215 x 5
215 x 5
215 x 5
215 x 5
215 x 5
MILITARY PRESS
155 x 6
155 x 6
155 x 6
155 x
HIGH INCLINE DB PRESS
70 x 6
70 x 6
70 x 6
70 x 6
Got this workout in late evening after building the plyo box so I didnāt add anything to the main work. The first set of push press was the toughest, but after form started clicking the weight moved well. Wrists and shoulders are still not a fan of holding that front rack position though. The strict presses at 155lbs werenāt too bad; the 70lb DBs werenāt bad either just focusing on a good MMC throughout each set.
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I echo the sentiments on the Texas power bar. I love mine; it has the perfect amount of spring when you load it down.
And regarding the rack with the cable/pulley: I donāt know how tall you are, but my setup is similar to the one you pictured, and it is too short for me to get a good stretch when doing seated rows or lat pulls. Make sure you get one that has a lot of ROM before it bottoms (or tops)-out. If I could do it over I would get a full rack like yours and get a dedicated cable tower with movable pulley points and a stack. Also, when doing heavy pulls my bench gets pulled around on the floor. I wind up needing a partner to sit on the end of the bench to prevent it from scooching closer to the rack with every pull. Iāve tried stacking plates on the feet of the bench, but it hasnāt helped much. If you work out solo, this can be a pain. Just My 2 Ā¢.
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I used a horizontal back raise for the first time today and have been using a 45Ā° before. For me there is a major difference. When using the 45Ā° back raise, I pretty much only feel my glutes working. Hamstrings a little bit but back not at all. With the horizontal one I feel mainly my back and hamstrings, glutes only a bit.
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@FatKidfromFL - Thanks man, itās sitting in my shopping cart on Amazon right now. Just 1 click away from owning it! (I always take a long time to mull these purchases over since I change my mind so damn often).
I have been looking for a plate loadable pulldown/row machine for some additional assistance, but good point on the height. That would be annoying!
@Koestrizer - Thanks for the comments man, good to know!
Well a buddy of mine is in town for a couple days (lives across the entire country), so cut this one short and will be having some pints with the boys! This looks a lot like @ActivitiesGuyās workouts!
Week 4 - Day 1
FRONT SQUAT
135 x 5
185 x 5
225 x 5
255 x 3
295 x 6
295 x 6
295 x 6
295 x 6
Didnāt break a sweat, but better than nothing.
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I find that with the 45 degree what you feel depends on pad height, both for feet and hips.
Lee Boyce had a tip or video that talked about hand placement and how it affects the muscles trained. I used to put my hands behind my head and felt all low back. He suggested putting them near the waist line to change the center of gravity and wouldnāt you know it, I can feel it in my glutes and hams more.
I know a lot of people use resistance but try changing the placement to see how it affects you.
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Week 4 - Day 2
Joints are feeling a little beat up at the moment so I wanted to take the rest of this week pretty light and make sure I was warming up plenty.
Little 10min AMRAP Crossfit (ish) WOD thing:
45s AirDyne
5 Burpee Box Jumps (20" box)
12 Ab Wheel Rollouts
I ended up getting 3 full rounds and then finished it with ~1:20 on the AirDyne to hit the 10mins. Wow, quads were blown up going from AirDyne to Burpee Box Jumps. Did my first 3 jumps on the 24" side and almost took a dive so dropped it down to 20". I can easily jump the 30" side when fresh, but quads are not conditioned at the moment! This also served as a good warmup for the chest.
PAUSED BENCH PRESS
135 x 10
185 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
Quick rests between sets. I didnāt even sit up on the bench for a couple of these just to get through them. Very good chest pump. It seems Iām one of the few that REALLY feel flat barbell bench press in my pecs? I donāt think I have an awesome chest, but it has some decent size from primarily doing just regular old bench.
CLOSE GRIP FLOOR PRESS
135lbs x 25
135lbs x 20
I just did a couple AMRAP sets here.
DB SLIGHT INCLINE BENCH
50lb DBs x 8, ,
I used a technique I saw mentioned in a TNation post somewhere to start with your hands neutral (palms facing each other) and finish the ROM with a standard grip. They felt alright. Pecs didnāt have a ton left in them by the time I got to this movement, so I went nice and light.
BANDED TRICEPS PUSHDOWN - Red Mini Band (Doubled)
A whole bunch, until I couldnāt. Twice.
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Iām the same way man. Regular BB Bench Press seem to work my chest just fine. I think itās just due to leverages. Iām a short guy with short arms. So bench press really works all my pressing muscles well. Good thing for us though is we can probably be good just benching without all the variations taking up more of our time haha!
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Yep, youād be one of the few. BB bench does very little for my chest. How you described the DB incline is pretty much how I do all DB bench variations. Iāve recently learned that to get my chest pumped I need to squeeze the DBs together at the top instead of flaring them out.
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Some food pics from yesterday and today. Buncha meat, Sleeman Clear, beats, potatoes and onions, and butternut squash baked in maple syrup and cinnamon.
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Delicious
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Looks damn good
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Damn looks good
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Good damn looks
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Canāt go wrong grilling the classics! Looks good man!
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@duketheslaya @j4gga2 @Irishman92 @timetoball123 - Haha thanks guys! That little back and forth actually made me laugh lol I donāt mind cooking, but I definitely enjoy sticking to the basics. Keeps cooking much more enjoyable for me. If I have to measure, Iām out.
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Morning weight 213.2lbs.
Now I know my diet has been pretty loose, and Iāve been recently enjoying more adult beverages than usual but I didnāt think I was going to see this!
15 days ago I weighed in at 207.8lbs, but 28 days ago I weighed in at 211.4lbs after a high carb day.
Iāll be asking Santa for a decent bathroom scale this year, anyone have a suggestion for one? One that reads bodyfat would be cool, but not completely necessary. I know they are inaccurate, but as long as they are consistent then I could potentially see some trends.
I saw Brian talking about one on his youtube channel, but that is $70 USD so approximately $1,000,000 CDN. Hoping not to drop that kind of money on a scale, but it might be time to a better one.
The current one Iām using is a $10 Canadian Tire scale that one leg has broken off. So I have to set the leg under it to get a reading, likely skewing its accuracy.
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