The Flywheel Effect.

[Filmbuff81]

That’s exciting on many levels.

I think after spending the last few months having to use stiff and deadlift bars, deadlift bars just make deadlifting way more enjoyable between a thinner bar and the whip.

For me personally it seems like I can get a lot tighter.

[Anthony21]

What rack and deadlift bar did you get?

[CW47]

That’s exciting on many levels.

I think after spending the last few months having to use stiff and deadlift bars, deadlift bars just make deadlifting way more enjoyable between a thinner bar and the whip.

For me personally it seems like I can get a lot tighter.

Yeah, I'm really eager to try it out.

What rack and deadlift bar did you get?

The bar is a Texas Deadlift Bar. https://texaspowerbars.com/products/texas-deadlift-bar
I got a blemished one that was cheaper than the standard price.

The rack is a REP PR 4000. 6 Post. 80" Orange Uprights. 30" Matte Black Crossmembers. Lat Pulldown. Some other goodies.
Pretty sure the last of the parts just showed up, but I haven't had a chance to open all of the boxes yet.
I'm hoping to get my other rack taken apart and moved out and the new one setup within the next 3-4 days, but it could very well take longer than that.


December 3, 2021: 16" Box Squat - Yoke Bar
245 pounds x 1 rep / Failed 2nd rep
Misjudged how much I could do. Thought the second rep was a sure thing, but it wasn't. Strange feeling squatting with this bar. You know that feeling you get when you get off a treadmill and walk normal - I got that same feeling when walking after using this bar, except in the opposite direction. You're usually moving your balance forward on a treadmill, but with this it needs to move backward. Should definitely help me with my tendency of getting too far forward on squats. I like it.

[Anthony21]

I love my Rep PR 4000 rack.

I want the lat pulldown/low row attachment as well and hopefully can pick that up soon.

[CW47]

I love my Rep PR 4000 rack.

I want the lat pulldown/low row attachment as well and hopefully can pick that up soon.

Wow, I actually managed to get something before you did! lmao


Took me basically a full day and a half to get the rack and lat pulldown setup. Not because it's complicated, but because my space is REALLY tight. It literally just barely fit. Had to bend some heat ducts. Had to moved my whole platform. Finally got it to fit though. Kind of, lol. I WAY underestimated how much extra depth the lat pulldown adds. Based upon things I had read I expected it to add extend 5 inches beyond the weight extension uprights. It ended up at about double that. It adds about 29 inches to the depth of the rack if you don't have the weight storage. Because of this miscalculation/misunderstanding, I only about 5 inches between the weight horns on the lat pulldown and the wall. My 5 pound cast iron plates fit with no space to spare. I can use chains for weight for now. If I want actual plates, I can probably look into getting plates that are designed for loadable dumbbells.

The setup is actually not quite done yet. Still need to add the weight horns, but that will go quick enough. I can now see why a lot of people say that racks like this are overkill. There's no way I'll ever lift more weight than this thing can handle. Most definitely could've gotten by with a 2x3 post instead of a 3x3, but I went with this largely because of the availability of attachments. On that front, I'm very happy with it. I have nearly everything I want/need now. And it looks fantastic and I can lift knowing that I'm safe. So all is good.

[Anthony21]

Wow, I actually managed to get something before you did! lmao


Took me basically a full day and a half to get the rack and lat pulldown setup. Not because it's complicated, but because my space is REALLY tight. It literally just barely fit. Had to bend some heat ducts. Had to moved my whole platform. Finally got it to fit though. Kind of, lol. I WAY underestimated how much extra depth the lat pulldown adds. Based upon things I had read I expected it to add extend 5 inches beyond the weight extension uprights. It ended up at about double that. It adds about 29 inches to the depth of the rack if you don't have the weight storage. Because of this miscalculation/misunderstanding, I only about 5 inches between the weight horns on the lat pulldown and the wall. My 5 pound cast iron plates fit with no space to spare. I can use chains for weight for now. If I want actual plates, I can probably look into getting plates that are designed for loadable dumbbells.

The setup is actually not quite done yet. Still need to add the weight horns, but that will go quick enough. I can now see why a lot of people say that racks like this are overkill. There's no way I'll ever lift more weight than this thing can handle. Most definitely could've gotten by with a 2x3 post instead of a 3x3, but I went with this largely because of the availability of attachments. On that front, I'm very happy with it. I have nearly everything I want/need now. And it looks fantastic and I can lift knowing that I'm safe. So all is good.

You have a pic of it? I love my Rep rack and definitely feel safe lifting in it and outside of it.

[CW47]

You have a pic of it? I love my Rep rack and definitely feel safe lifting in it and outside of it.

[CW47]

December 6, 2021: Bench Press - 3 Count Pause
165 pounds x 1 rep (Failed 2nd rep)
105 pounds - 3 sets x 3 reps (Speed Work)

First time using Mono's. Not quite used to them yet, obviously. It was easier to stay in position on the unrack, but I wasn't able to get in as good of a starting position as I usually do, so it was somewhat of a wash. It'll be a bonus in the long run though I'm sure.



I get to try out my deadlift bar tomorrow. Can't wait!

[Anthony21]

Great looking rack man. That thing is gorgeous. Makes me more excited to get my lat pull down and low row attachment.

I love my rogue monos. I won’t bench without them.

[Anthony21]

How smooth does the rods on the lat pulldown run?

I heard you have to use white lithium grease on the rods so they run smooth.

[CW47]

How smooth does the rods on the lat pulldown run?

I heard you have to use white lithium grease on the rods so they run smooth.

Rep recommends just silicone spray rather than the white lithium grease. I've not put anything on it yet and it is VERY smooth. Better than I expected. It's pretty much on par with what I've used at commercial gyms as far as the smoothness.

[Anthony21]

Rep recommends just silicone spray rather than the white lithium grease. I've not put anything on it yet and it is VERY smooth. Better than I expected. It's pretty much on par with what I've used at commercial gyms as far as the smoothness.

That's good to know then. I'm glad it runs smooth without any silicone spray.

[CW47]

Me too, lol. Wasn't sure what to expect. It's also possible that I just got lucky. And yes, the mono's are awesome. I was a little nervous about how much clearance they would have, but it's more than enough. I have zero worries about bumping into them. I have yet to try them for squats, so we'll see how that goes.


December 7, 2021: Conventional Deadlift w/Chains
355 pounds + 2 Chains x 2 reps [PR]

Previous PR was 355 for 1. Wasn't sure what to expect going into it. First rep felt between an 8.5-9 RPE. Didn't like the idea of trying for a new 1RM so I went for a second rep instead. Really good result. Liked the knurling on the new bar. Grip was not a concern at all. For sure got a slight benefit from the flex in the bar, but I imagine it becomes much more pronounced at higher weights.

[Anthony21]

I miss my Texas Deadlift bar. The knurling is one of, if not the best on a DL bar.

Great PR in the new rack

[CW47]

Thanks! It was a good deadlifting day for me.


December 8, 2021: Bench Press - 30 Degree Incline
165 pounds x 1 rep
135 pounds - 3 sets x 3 reps

Felt super strong up until the top rep at 165, which moved far slower than I expected based upon the ramp up. I probably shouldn't be surprised though. It seem to be the case more often than not when I bench. It feels easy until it's not - it doesn't get incrementally more difficult in the same way that it does with other lifts for me. Still, this matched my PR, and I did it easier than I have previously, with much more control over the bar. Back off work felt strong. Productive session.

[CW47]

December 9, 2021: Squat - Wide Stance
225 x 1

Stance was a little wider than it had been previously because the new setup make it easier to get into that position. I definitely hit a wall faster than I expected today as well. Everything moved fast until I got to 205, which moved relatively slow. Then 225 moved extremely slowly. I didn't do any back off work after this because I'd already grinded more than intended.

Have some good things to take away from this, along with some frustrations. On the good side, I've made great improvement in controlling the weight throughout the movement, rather than dive bombing and losing tightness at the bottom. Unfortunately, this hasn't fixed the issue of having it turn into a Squat Morning like I expected it to. Feeling just a little frustrated at the moment because while I know what he problem is in a general sense, I cannot seem to figure out what the source of the problem is. I suppose it could be something as simple as poor flexibility or balance. Could also be a muscle weakness (seems likely with the stance this wide, but I'm getting the same thing in my normal stance). Lack of tightness is still also a potential issue. Just going to keep working on things.

Here are the reps at 205 and 225.

[Anthony21]

That definitely was a grinder, for sure. When I did wide stance squats way back I use to hate them. I always felt I never went deep enough and just felt I was cheating ala Westside barbell gear squatters lol.

[CW47]

That definitely was a grinder, for sure. When I did wide stance squats way back I use to hate them. I always felt I never went deep enough and just felt I was cheating ala Westside barbell gear squatters lol.

Getting to depth is definitely a challenge. I can't say I feel like I'm cheating though because it's much more difficult for me than a more normal stance width. Oddly, in addition to the hips which makes perfect sense, I feel it stressing my quads more than anything. Must be a form related thing because it should be hitting hamstrings more than it is.


December 10, 2021: Larsen Press
140 Pounds - 6 sets x 6 reps

Final rep was very close to a 10 RPE. For sure didn't have another rep in me. I expect I won't be able to hit all the reps next time, but who knows... I'm getting very comfortable with this lift. Stability is very good now, pretty much not wobbling at all on the bench. It's not too far behind my standard bench press at this point.

[Anthony21]

When I did them I definitely didn't feel them in my quads more but more in my hamstrings and hips.

[CW47]

When I did them I definitely didn't feel them in my quads more but more in my hamstrings and hips.

As it should be. Not sure what was going on with me.


December 12, 2021: Trap Bar Deadlift
385 pounds x 1 rep [PR]

Weird workout today. For the first time in quite a while I was unable to finish it in one go. I ramped up to 335 and then had to shut it down and take care of something else. Restarted it an hour later. Rushed through the warm up. Failed at 385 the first time, but I tried again knowing that I 100% was capable (just hadn't setup in the right position). Got it without much of a grind the second time. Energy level was low to begin with, and I was totally done after that. Shoveling and snow blowing over a foot of snow yesterday probably took a toll on me. Anyway, very happy to have even made it to 385, considering everything.

[CW47]

December 13, 2021: Overhead Press
105 pounds x 1 rep
105 x 3
Meant to see if I could improve on my rep max at 115, but I bumped the plates on the upright when walking it out and then couldn't even get up a rep. Dropped back down to 105 and matched my rep max (may have had 1 more, but didn't want a grind today).

[CW47]

December 14, 2021: Squat
245 pounds x 1 rep
265 x Fail

The goal for today was not to shoot for a PR since I've already hit my goal for the year on squats. Goals were to work on improving technique and to keep the RPE to less than 9. I accomplished one of those, lmao. But at least it was the more important of the two. I feel like I now have a good handle on where I've been going wrong of late, and I was able to correct it today. On the failed attempt I stayed in good position throughout. The fail was more a result of being tentative. Wanted to be sure I stayed in the groove, and I went slow enough near the bottom that I pretty much got no stretch reflex at all. Also noticed that it was hitting muscles a bit different and I maybe have some weaknesses that need building up. Anyway, I'll call today a win.

My plan is to stay away from really heavy loads for a while, while also adding back in some speed work so that I can work on technique, and specifically work on staying in the groove while exerting a lot of force.

[Anthony21]

Way to be positive amidst a missed rep.

[CW47]

Way to be positive amidst a missed rep.

Thanks man. Even though I tend to be hyper critical when analyzing my performance on pretty much anything in life, I also tend to be a glass half full type of person. In fact I've a lot of times said that I actually typically see the glass as overflowing rather than just half full. I usually forget to express that though when I'm sharing my analysis of my workouts on here. Regardless of how I say things, my underlying attitude is virtually always positive. I'll probably make an effort to share that viewpoint more often.


December 16, 2021: Bench Press
175 pounds x 1 rep

Ended up at about an 8.5 RPE, which is basically right where I wanted to be. The only way I was going beyond that point was if I felt pretty sure I could set a new PR. That almost certainly wasn't happening today though. I've been accumulating some fatigue from a combination of lifting and a lack of sleep, and wasn't even sure I'd get the session in today. Very happy with how much I've improved my bench over the last year, even though I've not hit the numbers I was hoping to. I still have confidence that it will come with time if I just keep honing the lift.

[Filmbuff81]

Fantastic bench rep.

Looked reeeeaaaaallly good.

[CW47]

Thanks man! It felt great.


December 17, 2021: Sumo Deadlift
415 pounds x 1 rep [PR]
I felt before even starting today that it was going to be a good day. 315 moved like a feather. Next rep at 365 was easy as well. I would have typically probably jumped to 385 next, but it moved so fast that I was almost certain I had another 50 pounds in me. Turns out I did. This was a 30 pound PR (previous PR was 385), lmao! That's just silly... Probably the last time I'll ever do that. The deadlift bar absolutely made a big difference. I couldn't possibly quantify that difference because I don't have enough experience with it, but I wouldn't be surprised if it added about 20 pounds to my max. Regardless, this was still a great effort. Lockout was a bit better today. I still have a lot of opportunity for technical improvement too.

[Anthony21]

A deadlift bar will definitely add pounds to your deadlift if you utilize the whip correctly.

Congrats on a strong PR.

[CW47]

Congrats on a strong PR.

Appreciate that. The flex in the bar for sure helped me break the weight off the floor easier than I would with a stiff bar.


December 19, 2021: Bench Press
145 pounds x 6/6/4/6/6/6 reps
Mixed up the grip on each of the reps to see where I'm progressing and where I'm struggling. The 4 rep set was close grip, which is interesting since not too long ago my close grip was the strongest. The wider grip work has made a huge difference. I feel much stronger with a wider grip now.

December 20, 2021: Yoke Bar Squat
245 pounds x 1 rep
Intended on ending up with a single at about an 8 RPE. I overshot that a little I think. This was probably closer to a nine - maybe 8.5. Still getting used to the bar though. This was only my second time using it. For some reason un-racking out of the mono's is really awkward with this bar. 245 is a good place to end up though. I'm happy with it.

[CW47]

December 22, 2021: Paused Bench Press - 3 Count
165 pounds x 1 rep
Goal once again was to end up around an 8 RPE. I ended up right about there. Still hoping to make one more go at a Bench Press and possibly a deadlift PR before the end of the year, so I'm keeping the intensity a little lower right now in preparation for that. No back off work simply because I have family staying with me for the holidays so I'll try to keep workouts as short as possible.

[CW47]

December 28, 2021: Yoke Bar Squat
205 pounds x 1 rep (~7 RPE)
155 pounds x 3 reps

Back at it today. Wanted to keep the exertion level low and I succeeded in that. But man...this still wiped me out. Guess my energy level has been affected more than I thought by covid. Still feeling pretty good though, and plan to be back to lifting pretty much every day if possible. I think next time around I may try walking out the weight with this bar because it's still feeling really awkward with the mono's.