I would love that! I am not the craftiest guy out there. I have build a number of things but the work division is usually: Dad is the brains, I am the muscles, haha.
I think jerk blocks would prevent a lot of wear and tear, if they allow you to drop the weight from overhead.
Ok, hold on. I’ll look for a blank piece of paper. How high do they need to be?
1 Like
Difficult question! My usual unrack-height should be aroung chest height. That would be about 150 cm give or take. We would also need to factor in the plate diameter, which is 45 cm, so we have 150 cm - 22,5 cm. But we also need to calcute the dip in.I just measured that my collarbones drop to approximately 140 cm (from 160 cm). 140 cm - 22,5 cm would be 117,5 cm. It’s probably safer to air on the “too low” side, since I can stack mats on top but can’t do much about it, if the blocks are too tall for a good dip and drive.
Is there anything I’m missing in those calculations? I don’t have much experience with jerk blocks to be honest.
Let’s call it 1150 high then to be safe.
The cutting list is as follows (all lengthxwidthxthickness)
Top 2@750x650x24
Bottom 2@750x650x24
Sides 4@1102x750x24
Ends 4@602x1102x24
Ribs 6@1102x702x24
External top rail 4@750x50x24
5 Likes
The other option is to build seperate boxes that stack on top of each other. If you google it there are plenty of simple designs with measurements.
This way you can use the blocks for jerks but also for variations of block pulls.
2 Likes
Thanks mate! I am about to fall asleep right now but I am sure I’ll have some questions that I’ll be coming back with in the followeing days. Really nice of you to take the time 
1 Like
It took maybe 10 minutes lol
Well… Still!
I had to do something while eating breakfast…
1 Like
Do the spotter “arms” on your half rack go up high enough to jerk off of?
13.04.
1 deadlift (beltless)
5 x 5 @ 132,5 kg
2 good mornings off pins (beltless)
2 x 12 @ 60 kg
3 pendlay rows (no straps, belt from set two on bc. I could better focus on my upper back witht the belt)
3 x 8 @ 100 kg
4 back extensions (weighted)
2 x 25 @ 20 kg
Hamstrings and glutes on fire! Also now realizing that I messed up the order (supposed to do that before the rows)
5 plankes
1 Min @ 20 kg
2 x 1 Min (unweighted)
Notes:
- the focus was again full body tension, not rushing my setup and making every rep the same. Right now this feels weaker than what I have been doing before. That doesn’t surprise me because I am focusing on different things and not just pulling the weight. It does feel like I am maximizing my leverages without comprimising in my upper back, with my current setup
I am not sure what to think of the video footage, I just document it. All in all it doesn’t look bad but I can’t seem to prevent that buttwink at the end (when returning to start position). Is that a problem? - good session. I like the variety of this plan and feel like the exercise selection is thoughtful. @Markko: Is there a point where I should reintroduce the belt or is it a good idea to do the full plan without it?
3 Likes
Also 13.04. (10 minutes later)
Interval runs:
50 meter @ 70% intensitiy. Walk back.
6 runs.
Sucks. I move like a bulldozer (I filmed a run and it is literally funny to watch).
My goal is to increase my endurance and athleticism because my endurance fucking stinks. It begins to affect my strength sessions because my recovery rate is too slow and I tire out to quick.
So for everyone: If you don’t see me do SOMETHING at least once a week along the lines of conditioning, feel free to give me a boot up the ass.
Notes:
- this is probably better to do on an off day rather than after a leg day. And a lot better on anything but concrete given my running technique.
3 Likes
Yes they do but I don’t trust my rack to handle the impact well enough. Even if I bolt the rack down tightly, I think it would either be the end of the barbell or rack pretty soon.
Use the belt throughout
Pretty sure anterior pelvic tilt is normal in the start position.
Oh wow good thing I asked. I thought the low percentages didn’t justify a belt.
Thanks, I never thought too much about it until recently tbh. It seems to look different for different people, so I won’t obsess about.
1 Like
Weight used doesn’t dictate whether or not to use a belt. Generally anything over two plates is where I would use a belt.
1 Like
What’s your reason for that? Just for practise? What’s your take on it for secondary exercises or acessories while were on the topic?
This isn’t necessarily right, but I’d think it’d be a “Treat 135 like your max and your max like 135” kinda thing. I never felt like I had to have my belt choking off half my body, I think it should only feel super tight when you’re bracing properly, which reinforces technique without you having to use it as a crutch. Just my opinion - Mark would definitely know better, haha.
2 Likes
Two parts. One, the belt is a tool. The more you use it, the better you get at using it. Second, when used correctly - ie with proper bracing - it is protective, reducing wear and tear on the spine over time. The idea that the belt is a crutch and that some beltless work is necessary is a misnomer. To make sure your midsection is strong, you do specific exercises rather than using beltless work.
For accessories and assistance, I generally only use a belt where the load dictates. The vast majority of assistance work will never be heavy enough to require a belt. Accessory work will occasionally require one, when it is at a load above two or so plates.
In a case like the Pendlay rows I would not use a belt, and lower the weight to where I can feel my upper back without needing a belt. If, specifically to Pendlay rows, you find your lower back being the main part you feel the weight is likely too high. Same would apply to barbell rows.
What this does suggest is that your lower back is very definitely a weak link, and this would certainly explain why it has been subject to so many issues. You should not find your lower back a distraction during any rowing, and if you do, the weight is too high.
Just as an example, for sets of eight it is unlikely I would go above 80 kilos. For barbell rows I would probably stick to around 80 kilos as well. For comparison, my heaviest barbell row is 160 kilos for four or five, and I didn’t need a belt for that either, while I would definitely wear a belt to deadlift 160 kilos.
1 Like