Midwest Madness

It’s my honey hole…everyone forgets it exists. They also dont know what stuff is worth. One day you will see them price a marcy bench for like $1000 then the next time you go in they are selling powerblock dumbbells for $150. It’s wild, like going to garage sales.

Another good one to watch out for is CrossFit Gyms going out of business.

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I hope it’s a Sale price!

A for-real, gym quality back raise could cost $1000. The top of the line home gym model from Rogue costs $700. A cheap one from Wal Mart might cost $100.

Ideally this is a pretty good one that I’m getting for a deal.

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Yeah, it should be showing up next week. I’ll let you know soon.

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It looks pretty legit. I cracked the board underneath the pad on my pos second hand one trying to do barbell work with it. Haven’t bothered to fix and just use it more carefully with a band.

I would be drilling holes in this one to insert band pegs. Bands on back extension are great!

Seems like the weak points on these generally are in one of two places:
1: whatever bracing holds pads in place…is it strong enough or can you make it stronger.
2: foot pad works or not

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Do you do any/much mobility work?
I had the same problems a couple of years ago to the point where I wouldn’t deadlift or squat 1st thing in the morning. I’ve been incorporating daily mobility and foam rolling as part of my morning routine and it’s been a game changer for me.

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No I don’t and that’s a good point. Maybe I am finally at a point where I need to do some of that type of stuff.

I don’t know much about it other than static stretching. I used to be very flexible back when I did martial arts. Gave all that up but I think you are right that mobility should become a goal of mine.

I just hate the idea of spending 20 mins rolling around on the floor before a workout.

I think some people take it to an extreme in order to avoid the workout.

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Mines 5 mins tops. Honestly, the payback has been huge. I spent hundreds on osteopath, physio etc but doing this regular is the only thing that’s made a sustainable difference.


Thanks! I will read this in detail and give them a try. If I get to workout today I plan to do some front squats so I will start with this protocol.


Saturday: Chest, Biceps & Abs

Exercise Sets Reps Weight (lbs) x Rep
Front Squats 3-4 10-12, 6-8, 6-8 125x10, 175x8, 215x6, 265x4
Incline DB Press 3 10-12, 6-8, 6-8 65x12, 90x10, 105x12
Bench Press 3 10-12, 6-8, 6-8 135x12, 225x6, 275x3, 315x5 (failed on 6 again)
Incline DB Fly 3 10-12, 6-8, 6-8F 35x12 45x8, 65x8
Incline DB Curl 3 10-12, 6-8, 6-8F 25x12, 35x8, 55x4+1* (*rest pause)
DB Hammer Curl 2 6-8, 6-8F 55x8, 65x7
Hanging Leg Raise 1 15-20 20

Going into a few stressful weeks at work ahead. Expecting to put in some long hours, travel, and likely a few sleepless nights on some occasions.

Planning ahead here I am going to idle back on my workouts. Multiple easy sets, hypertrophy style workouts, and nothing to failure. Keep more or less the same structure and exercises but just doing them at an easier level. Hoping to keep the frequency at what I have now and not miss any workouts unless I really need a break.

If I do it right, I should come back with a rested lower back and elbow/tendon.


I got the back raise, it seems totally legit.

There is a steel plate that attaches to the 45 degree column that the hip pads anchor to. The pads sit on top of the plate, so they should be sturdy.

The foot plate works and is sturdy. Its only about shoulder width, so not super wide. Should be easy to add on too if I get the urge to do sumo stance back raises.

I hope to try this MF’er out soon!

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Nice! Sounds pretty sweet

Monday: Shoulders, Triceps, & Traps

Exercise Sets Reps Weight (lbs) x Rep
Walk 1 2.5 Miles Zone 1
Smith Machine Seated Press 3 10-12, 8-10, 6-8 75x12, 125x10, 145x8
DB Lateral Raise 3 10-12, 8-10, 6-8 25x12, 30x10, 35x8
One Arm Cable Lateral Raise 3 10-12, 8-10, 6-8 10x12, 20x10, 25x8
DB Rear Delt Fly 3 10-12, 8-10, 6-8 20x12, 25x10, 30x8
Smith Machine Shrug 3 10-12, 8-10, 6-8 115x15, 225x10, 275x8
Tricep Pushdowns with Rope 3 10-12, 8-10, 6-8 35x12, 35x12, 35x12
Tricep Pushdowns with straight bar (reverse grip) 3 10-12, 8-10, 6-8 25x12, 25x12, 25x12

Wednesday: Back & Rear Delts

Exercise Sets Reps Weight (lbs) x Rep
DB Pullover 3 10-12, 6-8, 6-8F 50x12, 75x8, 110x6
V-Grip Lat Pulldown 3 10-12, 6-8, 6-8F 90x12, 135x8, 155x12
BB Rows (elbows back and tight) 3 10-12, 6-8, 6-8F 60x12, 110x6, 130x6 (will drop weight next time on these and focus on controlling the negative/eccentric)
DB Reverse Fly 3 10-12, 6-8, 6-8F 115x12, 160x8, 205x13
Hyperextension 2 6-8, 6-8 305x8, 355x8

Thursday: Chest, Biceps & Abs

Exercise Sets Reps Weight (lbs) x Rep
Incline DB Press 3 12-15, 10-12, 8-10 45x15, 60x12, 90x10
DB Bench Press 3 10-12, 8-10, 6-8 60x12, 75x10, 90x8
DB Fly 3 10-12, 8-10, 6-8 25x12, 35x10, 45x8
DB Curl 3 10-12, 8-10, 6-8 30x12, 40x10, 50x8
DB Hammer Curl 3 10-12, 8-10, 6-8 35x12, 45x10, 55x8
Hanging Leg Raise 1 15-20 20