06/09/2020
Comp Bench
barx5
155x3
190x3
200x8,8,6
Larsen Bench
175x10,10
Underhand BB Row
155x12,12,12
Lateral Raises
15Lbx15,15,15
Skulls
70x10,10,10,10
Hammers
35x10,10,10,10
Pullups +5KG
6,6
Planks +10KG
7 min total
1 Like
06/11/2020
Sumo Block Pulls
155x3
190x3
265x3
308x3
355x8,8,8,8
Deficit Pause Sumo Pulls
220x8,8
FFE Split Squat
Holding 20Lb each hand x 12,12,12,12
Pendlay Rows
155x10,10,10,10,10
One Arm Band Lat Pulldown
15,15,15
Pullups
BW+5KG x 6,6
Planks +10KG
7 total min
@guineapig made the decision to run sumo the rest of this prep for the meet in August. soon enough ill be able to call 250KG meme weight like you lol
1 Like
The way
1 Like
06/12/2020
CG Bench
barx5
155x3
175x5,5,5,5,5
Floor Press (3 sec eccentric)
175x6,6,6
Bar OHP Standing
barx5
90x8,8,8,8
Face Pull ss/ Weighted Pullups
30,30,30
BW+5KG x 6,6
Bar Rows
155x10,10,10,10
Band Pushdown
20,20,20
Straight Bar Curl
45x15,15,15
Planks +10KG
7 min total
06/15/2020
Comp Squats
barx5
155x5
200x3
270x8,8,8,8
These high rep sets are brutal lol. Im over it already but i def feel less of a fat shit and out of shape. Increased work capacity and volume = gains coming in a few months.
Front Squat (3 sec eccentric)
190x6,6
These suck as well
GHR ss/ Weighted Pullups
10,10,10,10 / BW+10lb x 6,6
Banded Leg Curl ss/ Planks
15,15,15 / BW+22lb x 4 min over 4 sets
DB Rows
75lbx15,15,15
Did you build your platform?
I did. Its a couple sheets of 23/32 OSB on bottom with stall mats and plywood in the center
Glued and screwed together.
Looks good. I think I’m going to make myself one shortly.
You used OSB instead of plywood for the bottom layer for cost purposes I assume?
What’s the overall dimension and dimension of centre plywood piece?
Did you raise your rack as well?
Thanks
Yea OSB was for cost. It’s 8’ wide x 6’ long. I cut mine to make it fit. If you got space for an 8x8 platform then you won’t have to cut any wood.
The center plywood is just a 4’x6’ piece for mine but could be a standard 4x8 if you can fit it. May check tractor supply to see if they have any 2’ wide strips of horse stall mat. They didn’t have any when I built this thing 4 or so years ago. Prepare to ruin a circular saw blade lol and you’ll likely need two people to cut the mat because it’s super heavy.
Another thing is to make sure your OSB boards are running perpendicular to the top board and stall mats so you don’t have parallel joints.
My rack isn’t flush with the platform. I thought about doing this but I think I’m gonna build a shed in the backyard within the next year for the gym to be moved into.
2 Likes
Thanks, that helps.
I think I’ll do 8 x 6 as well.
Is there any big advantage to having the plywood in the middle? I assume it’s for a harder surface for oly lifts. Those stall mats are pretty dense though and I doubt I could even notice the difference.
Dam I just want a massive slab of rubber to poop down wherever I’m lifting lel
1 Like
I guess it depends on your intent for the platform. I liked the look of a nice piece of plywood in the middle and use it solely for variations of the deadlift. I highly doubt those mats would give under a high point load. They are SUPER dense. If you went stall mat all the way across i wouldnt see an issue. The only thing to keep in mind is that it has small ridges in them (im guessing for drainage if water gets on it) I dont believe that would matter though.
Good luck moving a stall mat around lol. Dude those things weigh so much.
1 Like
Y am stronk if not to do stronk things
1 Like
The 4ftx6ft 3/4inch thick mat weighs 105 pounds haha
I’m bigger than the mat therefore it’ll be intimidated by me and move itself
1 Like
Ya, I had some in my old place. They’re a bitch to move around.
Ply wood definitely looks cooler and would be easier to keep clean (my garage gets dusty fast)
Yea even the mats are pretty easy just to blow off with a blower.
06/16/2020
Comp Bench
barx5
155x3
180x3
200x8,8
205x7
I think Kaleb is trying to kill me. lol
Larsen Press
190x8,8
Underhand BB Row
155x12,12,12
DB Lateral
15lbx15,15,15
Pullups
BW+5KG x 6,6
Skulls
70x10,10,10,10
Hammers
35x10,10,10,10
Planks +10kg
7 min total
1 Like
06/18/2020
Sumo Block Pulls (off bumpers)
155x3
190x3
265x1
335x1
375x8,8,6,10
Bar rolled off on the third set so i just made up for it on the 4th set. Im bout to build some block to use for this. This has happened to me two weeks in a row now lol.
Sumo Deficit Pulls (paused)
245x8,8
Front Foot Elevated Split Squats
holding 20lbx12,12,12,12
Pendlay Rows
155x10,10,10,10,10
Band Pulldowns
15,15,15
Pullup
BW+5KG x 7,7
Planks +10kg
7 min total