[quote]UpScale wrote:
cool! so what is the weight total with the 45 plate?[/quote]
Not very heavy. The assembly without added weight is likely only about 20lbs. But I found there was a ton of friction on grass. I would be surprised if I ever used more than +90lbs. Just as well, saves me from loading and unloading a pile of plates.
I bet my kids will use it too, which is cool.
[quote]giterdone wrote:
[quote]UpScale wrote:
cool! so what is the weight total with the 45 plate?[/quote]
Not very heavy. The assembly without added weight is likely only about 20lbs. But I found there was a ton of friction on grass. I would be surprised if I ever used more than +90lbs. Just as well, saves me from loading and unloading a pile of plates.
I bet my kids will use it too, which is cool.
[/quote]
Yea ok, same with when i put the plate pushes out, it grabs the floor sometimes and I swear it doubles the weight.
Bench 5/3/1 day
Son came down with me to do some lifting stuff with DBs and drag the sled a bit (vid). Such a pleasure to be his Dad.
bar x 5
95 x 5
135 x 5
155 x 3
…
185 x 5
205 x 3
220 x 4
205 x 3,3,3,3
T-bars alternating with CG (index edge of smooth) bench to pins
T-bar
90 x 8,8
135 x 8
180 x 8
225 x 8
Daughter pops in to work on her chins (mostly jump up and hold the negative for time). She is very keen to get her first chin-up.
250 x 8…that was hard.
CG bench
205 x 8,8,8,7
Then did some sled dragging with daughter. Forward is going to awesome for my lagging calves. Backward hits the quads pretty damn hard.
I had a busy and fun Father’s Day. I hope all the Dad’s had a great one. Or, if it sucked, tomorrow is another day.
Work on some weaknesses and get the hell out of the office workout at the commercial gym.
Calf press on leg press
4 x 20…that hurt
Cable curls alternating with OH cable extension
4 x 20ish
Abs on swiss ball
4 x 20
Seated calf alternating with cross-body hammer curls
3 x 20ish
Happy Father’s Day, Git!
[quote]cavalier wrote:
Happy Father’s Day, Git![/quote]
Thanks Cav!
When I reminded my son that he had a soccer game and a baseball game. He responded with “Why would they do that? It’s Father’s Day. What Dad wants to drive their kids around and watch them play sports? That doesn’t seem right”. Cracked me up.
But it is completely true some days.
homemade sled is very cool
kids sound sweet 
regarding the underwear conversation, I’m all for what doesn’t hang loose regardless of leg length.
I love the sled. because I am lazy I just bought one of elitefts sleds.
You going to do any sprints with that?
[quote]JoeGood wrote:
I love the sled. because I am lazy I just bought one of elitefts sleds.
You going to do any sprints with that?[/quote]
Probably. I have enough space in the backyard for a 20-25 yard run. But mostly I’ll be doing heavier drags and so on. I fiddled around with some other stuff…rows, chest press, flyes, external shoulder rotations, face pulls.
My wife, the workaholic, has a hard time finding time to exercise. I can easily design an entire program around the sled. We talked about it a bit. This appeals to her a lot more than lifting in the shed with the rack. This could be good.
[quote]giterdone wrote:
[quote]JoeGood wrote:
I love the sled. because I am lazy I just bought one of elitefts sleds.
You going to do any sprints with that?[/quote]
Probably. I have enough space in the backyard for a 20-25 yard run. But mostly I’ll be doing heavier drags and so on. I fiddled around with some other stuff…rows, chest press, flyes, external shoulder rotations, face pulls.
My wife, the workaholic, has a hard time finding time to exercise. I can easily design an entire program around the sled. We talked about it a bit. This appeals to her a lot more than lifting in the shed with the rack. This could be good.[/quote]
yeah, I think if I had to I could do nothing but sled work and farmer’s walks and get a ton out of it.
[quote]JoeGood wrote:
[quote]giterdone wrote:
[quote]JoeGood wrote:
I love the sled. because I am lazy I just bought one of elitefts sleds.
You going to do any sprints with that?[/quote]
Probably. I have enough space in the backyard for a 20-25 yard run. But mostly I’ll be doing heavier drags and so on. I fiddled around with some other stuff…rows, chest press, flyes, external shoulder rotations, face pulls.
My wife, the workaholic, has a hard time finding time to exercise. I can easily design an entire program around the sled. We talked about it a bit. This appeals to her a lot more than lifting in the shed with the rack. This could be good.[/quote]
yeah, I think if I had to I could do nothing but sled work and farmer’s walks and get a ton out of it.[/quote]
Yup. With enough load it would kick anybody’s ass.
Your kids are so cute. Your daughter working on some pull-ups. Your son dragging the sled around. As well as the daughter.
Which reminds me… happy late Father’s Day.
But every day is Father’s Day =)
I didn’t know you could do that much with a sled. Cool.
[quote]Nikki9591 wrote:
Your kids are so cute. Your daughter working on some pull-ups. Your son dragging the sled around. As well as the daughter.
Which reminds me… happy late Father’s Day.
But every day is Father’s Day =)
I didn’t know you could do that much with a sled. Cool.[/quote]
Hi Nikkers!
My daughter was killing it on the sled last night. Got me to add some weight (10lbs) and she did some sprints.
She was very excited to instruct my wife on how to do it and then she rushed into the shed to show off her chin up skills. She likes to chalk her own hands.
She is blond, blue-eyed and cute. All I need is for her to be a teenager with a crossfit physique. Pretty sure I’m going to have to get in some boy’s face at some point.
Squats etc.
Box Squats 5/3/1 day
bar x 5
135 x 3
185 x 3
…
225 x 5
275 x 3
315 x 2 + fail…damn, box squats are harder than free squats. Also, I should have thought ahead on how best to dump a box squat. As I sat there with the bar I was like hmmm…well…shit. Also, I forgot to put on my knee sleeves. I knew something felt weird.
275 x 3 x 3
RDLs
135 x 5
225 x 5
315 x 5
365 x 5
Sled drags
3 x 20 metres each forward and backward drags…it burns.
Looked like a well-orchestrated box squat failure to me.
Luckily you have a shed full of weapons.
Pull out some plates or oly bars when guys ask your daughter “Do you play soccer?”
Just start swinging from then.
Did you have music playing when box squatting or did you add that to the video?
It was very climatic.
Good lifting. I think the reason you missed that 3rd one was the song ran out. Next time start the song from the beginning the go straight to the bar and lift. I’m no expert or anything just FWIW. (tongue firmly in cheek)
[quote]Nikki9591 wrote:
Luckily you have a shed full of weapons.
Pull out some plates or oly bars when guys ask your daughter “Do you play soccer?”
Just start swinging from then.
Did you have music playing when box squatting or did you add that to the video?
It was very climatic.[/quote]
Maybe I’ll grow a goatee and just wear wife-beaters all the time
My girl was cute yesterday. She asked me if I could set up the camera. When I turned it on she introduced herself and then did an instructional video on pushups, squats and sled dragging. She cracks me up.
I’m not tech savvy enough to add music to videos. That was purely by accident.
Dday I wish I could blame it on the end of the song (oh no! It’s too quiet. My CNS just shut down!). Actually I blame it on not wearing knee sleeves. And being too weak.
Push Press 5/3/1
w/u with band ext. rotations, face pulls, OHP with bar
3 rounds
95 x 5
115 x 5
…
135 x 5
155 x 3
170 x 4
160 x 5,5,5…up from x 3 last session
1 arm DB flye
30 x 10
36 x 10
42 x 10
CG bench…lowered pins from last time
135 x 5
155 x 5
175 x 5
195 x 5
205 x 5
In case you weren’t aware, Andy Bolton has a thread over in Powerlifting. I get his free newsletter which is well worth the read.
This quote re: DL is interesting, “I dont train too close to max off season i will go to 900/950 from low boards and 800 max floor,i will change around as i feel is needed and i never test my max thats for competition day”.
Reinforces that sub-maximal for reps gets you stronger.