Bought the power cage and a bench. The guy gave me a pretty good deal. The bench is a heavy duty commercial job, and pretty low, so I can really get my legs under me. With my old setup, I could barely get my stubby little mathineer legs on the floor.
I guess I can only put in one pic per message. Following is the post-assembly pic. As you can clearly see, the feng shui of the room is all wrong. I moved it around to the other side of the room, but it still ain’t right. Lucy, you got some arrangin’ to do!
[quote]mathineer wrote:
I guess I can only put in one pic per message. Following is the post-assembly pic. As you can clearly see, the feng shui of the room is all wrong. I moved it around to the other side of the room, but it still ain’t right. Lucy, you got some arrangin’ to do!
[/quote]
man - that is an awesome score! I’m afraid that my plans for a power rack in the basement are on hold for a while.
[quote]mathineer wrote:
I guess I can only put in one pic per message. Following is the post-assembly pic. As you can clearly see, the feng shui of the room is all wrong. I moved it around to the other side of the room, but it still ain’t right. Lucy, you got some arrangin’ to do!
[/quote]
I soooooooooooooo have ‘rack envy’. Hell, my regular GYM doesn’t even have a power rack. DAAAAAAAAAAAAMN YOUUUUUUUU!
Today - Conditioning Workout: 4 rounds of
Pushups 20
Ab Rolls 15
Step ups 15 each leg
Inverted rows 10
Knee ups 10
Yeah, I can do inverted rows now that I have the power rack. I used to try 'em with my previous setup, but it really didn’t work too well.
I kind of wish I’d gotten the long base rack now. I could have added a cable attachment to it later on. Can’t do that with the rack I bought. What was I thinking? Anyway, I could do a lot of similar exercises with a set of blast straps or rings. Has anyone tried the Blast straps from Elite?
Treadmill: 2 miles with 4 x .2 mi intervals at up to 12%/3.4mph, then .5 at 8%/3mph (.1 mi rest intervals at 2%/3mph).
Food: Kept to V-Diet style diet M-Th 1300 to 1500 Kcal/day. This weekend has been an orgy of gluttony, er I mean a refeed/carbup. Yeah. That’s it. That’s the ticket. Actually, if I’d have kept the beer out of the equation, it would have been a fairly reasonable refeed. Work sucked a big one this week. Moreso than usual. Way moreso. That’s my excuse, and I’m sticking to it! Gettin’ back on it come Monday…
[quote]mathineer wrote:
Today - Conditioning Workout: 4 rounds of
Pushups 20
Ab Rolls 15
Step ups 15 each leg
Inverted rows 10
Knee ups 10
Yeah, I can do inverted rows now that I have the power rack. I used to try 'em with my previous setup, but it really didn’t work too well.
I kind of wish I’d gotten the long base rack now. I could have added a cable attachment to it later on. Can’t do that with the rack I bought. What was I thinking? Anyway, I could do a lot of similar exercises with a set of blast straps or rings. Has anyone tried the Blast straps from Elite?
Treadmill: 2 miles with 4 x .2 mi intervals at up to 12%/3.4mph, then .5 at 8%/3mph (.1 mi rest intervals at 2%/3mph).
Food: Kept to V-Diet style diet M-Th 1300 to 1500 Kcal/day. This weekend has been an orgy of gluttony, er I mean a refeed/carbup. Yeah. That’s it. That’s the ticket. Actually, if I’d have kept the beer out of the equation, it would have been a fairly reasonable refeed. Work sucked a big one this week. Moreso than usual. Way moreso. That’s my excuse, and I’m sticking to it! Gettin’ back on it come Monday…
[/quote]
I bought a set of power rings that I used on my last rack. I’m going to bring them out again for stuff that one would do with blast straps.
[quote]mathineer wrote:
I guess I can only put in one pic per message. Following is the post-assembly pic. As you can clearly see, the feng shui of the room is all wrong. I moved it around to the other side of the room, but it still ain’t right. Lucy, you got some arrangin’ to do!
[/quote]
Oh I think your feng shui is just fine! 'Course, that’s coming from someone who has a toilet three feet away from her squat rack! No walls, just … um, a working toilet. Yeah, go figure! I’ve somehow managed to balance the toilet energy with the ambiance of bare light bulbs and lots of cobwebs.
[quote]skidmark wrote:
I bought a set of power rings that I used on my last rack. I’m going to bring them out again for stuff that one would do with blast straps.[/quote]
Do you have any more info on these? Sounds interesting.
[quote]Capacity wrote:
Oh I think your feng shui is just fine! 'Course, that’s coming from someone who has a toilet three feet away from her squat rack! No walls, just … um, a working toilet. Yeah, go figure! I’ve somehow managed to balance the toilet energy with the ambiance of bare light bulbs and lots of cobwebs.
OK, so maybe it’s an acquired taste …
Nice score! Looks good to me!
Cappy
[/quote]
No, a toilet near the weight room makes a lot of sense. That way you can deal with skidmarks as they arise!
“There is iron in your words of toilets and cobwebs. No toilet paper can hold the iron. It is good that lifters such as we meet in the struggle of toilets and cobwebs.”
Okay, that’s weird enough that I feel it necessary to mention the Outlaw Josey Wales reference…
“There is iron in your words of toilets and cobwebs. No toilet paper can hold the iron. It is good that lifters such as we meet in the struggle of toilets and cobwebs.”
Okay, that’s weird enough that I feel it necessary to mention the Outlaw Josey Wales reference…[/quote]
[quote]sfp wrote:
skidmark wrote:
I bought a set of power rings that I used on my last rack. I’m going to bring them out again for stuff that one would do with blast straps.
Do you have any more info on these? Sounds interesting.[/quote]
There are a couple of links on that page that show more exercises. Also, the Crossfit folks do a lot of exercises with rings, which are pretty much the same thing. You can check out the Crossfit site for some of those (if you dare to risk flirting wih the darkside). My understanding is they make a lot of exercises harder, like dips, chins, pullups, pushups, etc, because you’re working against an unstable surface so you bring a lot of “stabilizer muscles” into play. Don’t forget to put your feet on a bosu ball!
Did the squats to a chair 18.5". Not box squats - just touch the chair as a depth indicator - keep me honest!
My original plan was to alternate (squat 5x5, deadlift 3x3) with squat 3x3, deadlift 5x5) so I’d get quads and hammies in each session. Then I decided maybe that’s really too much, and I’d just alternate squat 5x5 with deadlift 5x5 every other session, but get more aggressive with the intensity. Comments and suggestions welcome !
18" is a high box for me when I sit on it and I’m 6’ with long legs. If you’re just touching an 18.5 inch chair then you are definitely high.
This is okay as long as that’s what you’re training for. I’ve seen it recommended for jumping sports to do 1/2 and 3/4 partial squats since that’s the place in the movement where most of the power comes from.
Did the squats to a chair 18.5". Not box squats - just touch the chair as a depth indicator - keep me honest!
My original plan was to alternate (squat 5x5, deadlift 3x3) with squat 3x3, deadlift 5x5) so I’d get quads and hammies in each session. Then I decided maybe that’s really too much, and I’d just alternate squat 5x5 with deadlift 5x5 every other session, but get more aggressive with the intensity. Comments and suggestions welcome ![/quote]
Alternating days between squats and deads sounds good to me.
You are squatting high because of the limited bending ability of your knees - right? That range will probably get you good strength for mountain climbing. Do you incorporate step-ups in your training?
