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.
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.
Yeah, it should be showing up next week. I’ll let you know soon.
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
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.
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.
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!
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 |
Monday: Shoulders, Triceps, & Traps
| Exercise | Sets | Reps | Weight (lbs) x Rep |
|---|---|---|---|
| Walk | 1 | 1 Mile | Zone 1 |
| Smith Machine Seated Press | 3 | 10-12, 8-10, 6-8F | 120x12, 150x10, 170x5 |
| DB Lateral Raise | 3 | 10-12, 8-10, 6-8F | 20x12, 30x10, 40x12 |
| One Arm Cable Lateral Raise | 3 | 10-12, 8-10, 6-8F | 15x12, 25x10, 35x10 |
| DB Rear Delt Fly | 3 | 10-12, 8-10, 6-8F | 20x12, 30x10, 40x8 |
| Smith Machine Shrug | 3 | 10-12, 8-10, 6-8F | 120x15, 230x10, 280x10 |
| Tricep Pushdowns with Rope | 3 | 12 | 3x12 (50lb) *Tricep tendon is still messed up. |
| Tricep Pushdowns with D-Handle (reverse grip) | 2 | 10-12 | 2x12 (20lb) |
Thursday: Back & Rear Delts
| Exercise | Sets | Reps | Weight (lbs) x Rep |
|---|---|---|---|
| Chin-ups Neutral Grip | 1 | 18 | BW |
| Pull-Ups | 1 | 12 | BW |
| V-Grip Lat Pulldown | 3 | 10-12, 6-8, 6-8F | 90x12, 135x10, 180x8 |
| Reverse Grip Lat Pulldown | 3 | 10-12, 6-8, 6-8F | 90x12, 135x10, 180x8 |
| Wide Grip Lat Pulldown | 3 | 10-12, 6-8, 6-8F | 90x12, 135x8, 160x8 |
| BB Rows (elbows back and tight) | 3-4 | 10-12, 6-8, 6-8F | 125x20, 175x12, 215x10, 265x6 |
| DB Reverse Fly | 3 | 10-12, 6-8, 6-8F | 30x15, 40x8, 50x8 |
| Meadows Row | 3 | 10-12, 6-8, 6-8F | 50x12, 75x10, 100x6 |
Saturday: Chest, Biceps & Abs
| Exercise | Sets | Reps | Weight (lbs) x Rep |
|---|---|---|---|
| Incline Bench | 3-4 | 10-12, 6-8, 6-8F | 135x12, 185x8, 225x8, 275x4 |
| DB Bench Press | 3-4 | 10-12, 6-8, 6-8F | 50x15, 75x8, 100x8, 125x7 |
| DB Incline Fly | 3-4 | 10-12, 6-8, 6-8F | 35x12, 45x8, 55x8, 65x6 |
| DB Incline Curl | 3 | 10-12, 6-8, 6-8F | 25x12, 40x8, 60x6 (oof!) |
| DB Hammer Curl | 3 | 10-12, 6-8, 6-8F | 40x10, 50x8, 60x9 |
| Decline Sit-Ups | 1 | 15-20 | +45lbx20 |
Work settled back down to normal this week. Was definitely a slog for about 2 weeks. Time away from heavy squats / deadlifts seems to have worked and I don’t have any pain in my lower back. Will probably ease my way back into those being extra careful. Back pain ruins my disposition on life and it’s better without pain 
Only ache is my left tricep tendon down by the elbow joint. It’s not terrible just annoying like it feels I am risking an injury if I push heavy weights. Hoping it will go away in a week or two more if I take it easy on the triceps work. I dunno maybe I need to do more reps less weight or something.
Drank some good bourbon last night…seemed to help also 
Do you do band pushdowns at all? Might help with doing some light high rep sets