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Thread: Equipment Crew- Part II
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01-31-2012, 03:32 AM #6871[]---[] Equipment Crew Member No 7
()---() York Barbell Club #7 ()---()
[]---[] Ivanko Barbell Crew #13 []---[]
-!!!---!!!- No Excuses Homemade Equipment Crew #9 -!!!---!!!-
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01-31-2012, 07:47 AM #6872
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01-31-2012, 08:05 AM #6873
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01-31-2012, 08:29 AM #6874
- Join Date: Oct 2004
- Location: Flint, Michigan, United States
- Posts: 8,920
- Rep Power: 21476
i use knee sleeves from elitefts. my knees are pretty injury prone, these keep them warm and feeling better. i don't know if they give any extra "bounce" from the bottom like a good knee wrap does, but they keep my knees happy. i can definately tell the difference if i don't wear them- i'm in pain the next day if i don't.
"If there must be trouble let it be in my day, that my child may have peace." -Thomas Paine
[]---[]Equipment Crew Member No.3[]---[]
()---() York Barbell Club #2 ()---()
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01-31-2012, 08:53 AM #6875
- Join Date: Apr 2010
- Location: New York, United States
- Age: 34
- Posts: 382
- Rep Power: 875
Anyone here ever made deadlift ramps?
check these out
http://www.flexcart.com/members/elit...d=295&pid=3571
If not I know you can weld so you can make a deadlift jack
http://forum.bodybuilding.com/showth...hp?t=141825571My Home Gym
http://forum.bodybuilding.com/showthread.php?t=652376&p=769215813#post769215813
...WW
../___\
.| OO |
(|_()_|)
..\___/
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5/3/1 Workout
Squat ATG 365 x 1
Deadlift 405 x 1
Bench 275 x 1
Standing Press 185 x 1
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01-31-2012, 11:38 AM #6876
- Join Date: Nov 2008
- Location: Brentwood, Tennessee, United States
- Age: 56
- Posts: 5,290
- Rep Power: 30386
Update:
I intend to attempt a double body weight squat on Saturday. Although I've made some great progress on the squat in the last couple of months due to a form/style change, I may have hit a plateau on the last one (don't have a lot of confidence going into Saturday). My most recent PR made it up, but that is the first time in recent memory that a squat has been that slow and shaky. I plan on hitting legs hard (volume) tomorrow with some leverage squats (regular and front) as well as some heavy leg extensions. Wish me luck.
I guess I also owe my recent squat success in part to a shoulder injury. The injury has forced me to concentrate on something other than my Bench.
I was asking about the knee supports due to the fact that my knees have felt sore (joints) after recent workouts. So I'm not looking for any kind of assistance (rebound), but more peace of mind that I won't get injured.▪█─────█▪ Equipment Crew #39 ▪█─────█▪
▪█─────█▪ Ivanko Barbell Crew #2 ▪█─────█▪
▪[[[[────]]]]▪ York Barbell Club #93 (DD) ▪[[[[────]]]]▪
▪[M]====[6]▪ Mech6 Crew #10 ▪[M]====[6]▪
186lbs in Avatar
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01-31-2012, 12:16 PM #6877
- Join Date: Nov 2008
- Location: Brentwood, Tennessee, United States
- Age: 56
- Posts: 5,290
- Rep Power: 30386
Last edited by dumb.bell; 01-31-2012 at 04:26 PM.
▪█─────█▪ Equipment Crew #39 ▪█─────█▪
▪█─────█▪ Ivanko Barbell Crew #2 ▪█─────█▪
▪[[[[────]]]]▪ York Barbell Club #93 (DD) ▪[[[[────]]]]▪
▪[M]====[6]▪ Mech6 Crew #10 ▪[M]====[6]▪
186lbs in Avatar
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01-31-2012, 02:04 PM #6878
Slick.
Here's the video:
He's the same guy that makes the Pit Shark.▪█─────█▪ Equipment Crew #35
-!!!---!!!- No Excuses Homemade Equipment Crew #14
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01-31-2012, 06:24 PM #6879
I have a question for those of you that do pullups. How long did it take you before you felt like you were making progress?
I've been doing them, kinda, for about 6 mos. I didn't get serious until about 2 mos ago when I brought them routinely into my rotation 1-2 times each week. I finally feel like I'm getting somewhere with them and it feels really good. I'm interested in everyone else's experience.If God had wanted us to be weak, He wouldn't have given us iron.
[]---[] Equipment Crew #28 []---[]
()---() York Barbell Club #28 ()---()
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01-31-2012, 06:25 PM #6880
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01-31-2012, 07:03 PM #6881
I started doing pull-ups in late spring of last year. When I started, I could barely manage one set of 4 bodyweight pull-ups. If I tried another set, I could only do one or two reps. Within a few weeks of starting them (twice a week), I could do multiple sets of 5. After a while, I decided that I'd do at least 30 reps total or five sets, whichever came first. So, in those early days, I'd do five sets of some low number of reps, say 5, 5, 4, 3, 1, for a total of five sets with 18 total reps. After a while, I was able to do 5 sets of 6, giving me 30 reps total. And, later on I was able to do 4 sets of 8 for 32 reps total. Anyway, now I'm doing 3 sets of 10 for 30 reps total. Sometimes I add an extra rep or two to one of the sets, usually the first one. And, sometimes, I'll miss getting 10 on the last set, forcing me to add a fourth set. I just go to failure on that set, so I might end up with a total of, say, 34.
I'm thinking that I should revise my goals again, but my right elbow is hurting. I'm hoping that doing pull-ups on rings will be less stressful on the elbow; if so, I'll probably bump the total up to 40, but still keep the "no more than 5 sets" rule. (I still have to hang the rings though - the challenge is finding a spot in the small space that I have available that won't interfere with overhead work with dumbbells or kettlebells.)
I'm also thinking of starting weighted pull-ups. That might be better than increasing the volume.▪█─────█▪ Equipment Crew #35
-!!!---!!!- No Excuses Homemade Equipment Crew #14
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01-31-2012, 07:18 PM #6882
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01-31-2012, 08:01 PM #6883
- Join Date: Jun 2005
- Location: Edmond, Oklahoma, United States
- Posts: 14,066
- Rep Power: 63263
Months
My log for my world record weighted pullup
http://forum.bodybuilding.com/showth...hp?t=132720373Last edited by ExtremistPullup; 01-31-2012 at 08:06 PM.
Pullups Max reps: 40 reps
Max weighted pullup:
206.2 lbs x 1 rep
165 lbs x 6 reps
135 lbs x 8 reps
100 lbs x 14 reps
Bench: 365 lbs
Squat: 405 lbs
Deadlift: 505 lbs
Press:225 lbs
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01-31-2012, 09:12 PM #6884
I got the idea from this article:
http://www.t-nation.com/free_online_...ps_in_5_months▪█─────█▪ Equipment Crew #35
-!!!---!!!- No Excuses Homemade Equipment Crew #14
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02-01-2012, 04:14 AM #6885[]---[] Equipment Crew Member No 7
()---() York Barbell Club #7 ()---()
[]---[] Ivanko Barbell Crew #13 []---[]
-!!!---!!!- No Excuses Homemade Equipment Crew #9 -!!!---!!!-
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02-01-2012, 04:48 AM #6886
Bros...
What's your ab routine look like? Looking for ideas.[]---[] Equipment Crew Member No 7
()---() York Barbell Club #7 ()---()
[]---[] Ivanko Barbell Crew #13 []---[]
-!!!---!!!- No Excuses Homemade Equipment Crew #9 -!!!---!!!-
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02-01-2012, 05:16 AM #6887
- Join Date: Oct 2004
- Location: Flint, Michigan, United States
- Posts: 8,920
- Rep Power: 21476
"If there must be trouble let it be in my day, that my child may have peace." -Thomas Paine
[]---[]Equipment Crew Member No.3[]---[]
()---() York Barbell Club #2 ()---()
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02-01-2012, 05:23 AM #6888
- Join Date: Oct 2004
- Location: Flint, Michigan, United States
- Posts: 8,920
- Rep Power: 21476
sorry, meant to reply to this yesterday. it looked pretty smooth to me, except you didn't lock it out.
it does look like you touched close to your nipples, with an arch like that (which is awesome, i'm jealous), you should probably touch closer to your stomach. that would help you tuck your elbows in towards your sides a little more. tucking my elbows saves me tons of shoulder discomfort/aches. also helps me bring my lats into the movement."If there must be trouble let it be in my day, that my child may have peace." -Thomas Paine
[]---[]Equipment Crew Member No.3[]---[]
()---() York Barbell Club #2 ()---()
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02-01-2012, 07:14 AM #6889
- Join Date: Nov 2008
- Location: Brentwood, Tennessee, United States
- Age: 56
- Posts: 5,290
- Rep Power: 30386
Thanks for the critique. I didn't even realize I wasn't locking out (shouldn't be an issue since that is not generally a weak point). You are correct, I touch just below the nipples where the chest meets the abs (which is my normal position without the exaggerated arch). I'll have to practice going lower on the stomach.
I've been playing around with the arch for a few months now, and it is just beginning to feel normal/or advantageous. I can finally see a difference in the numbers with this form and a flat or slightly arched back. I've spent years benching with my back flat on the bench, often times with my feet up on the bench to put more emphasis on the chest (goal was peck developement rather than posting big numbers).
With my chest having outpaced my back and legs, I'm focusing more on them (back/legs) this year. Trying to balance out my physique. So I'm doing very little volume on the bench and just trying to learn the most efficient form.▪█─────█▪ Equipment Crew #39 ▪█─────█▪
▪█─────█▪ Ivanko Barbell Crew #2 ▪█─────█▪
▪[[[[────]]]]▪ York Barbell Club #93 (DD) ▪[[[[────]]]]▪
▪[M]====[6]▪ Mech6 Crew #10 ▪[M]====[6]▪
186lbs in Avatar
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02-01-2012, 07:27 AM #6890
- Join Date: Nov 2008
- Location: Brentwood, Tennessee, United States
- Age: 56
- Posts: 5,290
- Rep Power: 30386
▪█─────█▪ Equipment Crew #39 ▪█─────█▪
▪█─────█▪ Ivanko Barbell Crew #2 ▪█─────█▪
▪[[[[────]]]]▪ York Barbell Club #93 (DD) ▪[[[[────]]]]▪
▪[M]====[6]▪ Mech6 Crew #10 ▪[M]====[6]▪
186lbs in Avatar
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02-01-2012, 07:49 AM #6891
- Join Date: Sep 2007
- Location: Phoenix, Arizona, United States
- Posts: 3,494
- Rep Power: 5192
Hi. I was awful at pull ups. Terrible. I used this program. Recon Ron. It works.
http://webpages.charter.net/bert/reconron.html[]---[] Equipment Crew Member No.19
Proud Owner of an Irish Tan
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02-01-2012, 08:09 AM #6892
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02-01-2012, 08:14 AM #6893
More information here:
http://www.leatherneck.com/forums/sh...ad.php?t=28822
It's six days a week.▪█─────█▪ Equipment Crew #35
-!!!---!!!- No Excuses Homemade Equipment Crew #14
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02-01-2012, 08:34 AM #6894
- Join Date: Jun 2005
- Location: Edmond, Oklahoma, United States
- Posts: 14,066
- Rep Power: 63263
Pull ups will get easier over time with consistent training.
You can train in your max rep range each time do o a set with longer breaks. Also you can train muscular indurance by taking very short breaks doing half your max setsPullups Max reps: 40 reps
Max weighted pullup:
206.2 lbs x 1 rep
165 lbs x 6 reps
135 lbs x 8 reps
100 lbs x 14 reps
Bench: 365 lbs
Squat: 405 lbs
Deadlift: 505 lbs
Press:225 lbs
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02-01-2012, 04:22 PM #6895
Bros !
I picked up this body solid half rack today. 10 bucks.
gonna cut it up and build some stuff lol[]---[] Equipment Crew Member No 7
()---() York Barbell Club #7 ()---()
[]---[] Ivanko Barbell Crew #13 []---[]
-!!!---!!!- No Excuses Homemade Equipment Crew #9 -!!!---!!!-
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02-01-2012, 04:52 PM #6896
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02-01-2012, 04:55 PM #6897
- Join Date: Dec 2007
- Location: Michigan, United States
- Age: 50
- Posts: 16,707
- Rep Power: 1129519
I made them out of scrap 1x6. Just 2 basic cuts. One to create the dished portion, I don't know what the cut is called but I set the blade at a diagonal and draw the saw straight through I did do this in several shallow passes not all at once. The second cut was the ramp and that was just a steep bevel.
I haven't noticed any wear other than the light black marks from the dirt and paint off my plates. I used them two times a week for almost a year though I never even had 400 on them. I haven't used them recently though since I haven't really been doing full deads lately.[]---[] Equipment Crew Member No. 11
"As iron sharpens iron so one man sharpens another" Proverbs 27:17
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02-01-2012, 07:09 PM #6898
- Join Date: Jan 2006
- Location: Minnesota, United States
- Age: 46
- Posts: 1,378
- Rep Power: 3933
A couple new plates showed up at my door today, I love the looks of these in this size! Put them right on the leg press where they'll mostly stay lol.
[]---[] Equipment Crew #30 []---[]
[]---[] Ivanko Barbell Crew #7 []---[]
Home gym pics:
http://forum.bodybuilding.com/showthread.php?t=652376&p=1192814061&viewfull=1#post1192814061
http://forum.bodybuilding.com/showthread.php?t=652376&p=1198875921&viewfull=1#post1198875921
http://forum.bodybuilding.com/showthread.php?t=652376&p=1202033661&viewfull=1#post1202033661
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02-01-2012, 07:25 PM #6899
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02-01-2012, 07:54 PM #6900
Those look right at home on that beast of a leg press!
If God had wanted us to be weak, He wouldn't have given us iron.
[]---[] Equipment Crew #28 []---[]
()---() York Barbell Club #28 ()---()
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