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Post by peterako on Jan 26, 2010 10:32:11 GMT -5
Decided to take some quick pics of my Gym today as I'm thinking of getting a Power Rack built to replace my current rack. So...from your poor Irish Cousin....I present my chaep but effective and exclusive Shed....(cough) I mean... Gym! Attachments:
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Post by peterako on Jan 26, 2010 10:39:10 GMT -5
And my very fancy chin-up station ;D Attachments:
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Post by rpmcmurphy on Jan 27, 2010 5:51:11 GMT -5
Pete I appreciate that you are probably an engineer of great skill, but you need to learn a bit about marketing...
What you have here is not just any old "shed gym". This gym is a HARDCORE, OLD SCHOOL house-of-pain! You've got authentic rust so that even if you haven't done work, it looks like you have!
You also have a super functional, crossfit-approved Chin-up station! It's been designed specifically to challenge your stabiliser, neutraliser and supersizor muscles!
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Post by peterako on Jan 27, 2010 7:27:11 GMT -5
THANK YOU Tom!!! Much appreciated. And now that you point it out, yes my chin station MAKES me stabilise more than a solid mounted bar... After today's session (see below) I'm going to talk to my friendly local engineering company about a Power Rack.... Wednesday 27th January 2010Felt 'numb', but otherwise fine today.... SquatWarm-ups then: 50kg x5, 90kg x2, 130kg x1 all good but no feel. 145kg x5 150kg x5 155kg x5 all fine but, again, no feel.... 160kg x4 (belt) GREAT...form, feel and depth BUT on 5th rep right knee complained bitterly in descent just before 'the hole'. My 1st Squat fail in 20+ years My 1st EVER Squat Bar dump.... (previously had either safety racks or spotters....not having them generally keeps me honest....) Had planned: 5 x 145, 150, 155, 160, 165 or 140 depending on the 160 set....physically achievable but am getting stale.... SO.....time to listen to my body and brain. Rest of this week and all of next week off....may do LIGHT stuff (like my OHS and cycling). Knee seems to be recovering now (20 mins after fail). Will know more tomorrow. Regardless. This is an opportunity to focus on the year ahead (with the 2010 goals in the back of my mind) To the rest of you.... KEEP UP THE GOOD WORK! I'll be reading for inspiration.... Speaking of which.....a new Power Rack may inspire me too...
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Post by rpmcmurphy on Jan 27, 2010 13:53:13 GMT -5
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Post by peterako on Jan 28, 2010 2:59:27 GMT -5
Thanks Murph.
I'm using the plan from Beyond Brawn.
Gave it to the company yesterday and I'll let you know how it goes.
In a way I feel like it's a move away from purity....
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Post by rpmcmurphy on Feb 11, 2010 3:59:48 GMT -5
What's the go Irishman? Hopefully work hasn't been keeping you away from training completely mate, if it's keeping you away from posting about it that's acceptable however.
Hope the family and the project are all well.
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Post by peterako on Feb 11, 2010 10:30:46 GMT -5
Nothing major Aussie Boy Hurt my knee in my last session (above) so took the opportunity to have a break. Planned for 1 or so week(s). Then....(this may have been the genesis of my knee going)... gave in to what became a persistent head cold. Got over that on Tuesday and plan to gently return today or tomorrow I DID do a bit of cycling on the rollers in my gym last week (rollers are up against the wall on the left in the pick of my squat rack). The knee thing was/is strange. Felt like an ACL tear but.... a few days after I had an (Oz) dollar sized bruise appear on the 'bulge' of my vas. medialis and a few days later soreness (injury soreness) in my outer Quad. So....maybe as a result of being slightly run down...my vas med may have given in, misaligned the patella and hurt the outer quad. I will return slowly!! Have been watching, with interest, your OLY stuff! I also bought myself a new bar specifically for OHS. a 7 foot bar which should make life easier on my shoulders! I'm off for an outdoor cycle now (-6 C this morning....but not too much ice about ) All's well here! And I hope the same's true in Sydney!! Oh! Ordered my Tame Impala EP!
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Post by Johnny Mnemonic on Feb 11, 2010 15:14:45 GMT -5
7 ft bar for OHS sounds cool. Never thought about it. But definitely makes sense to have a longer than normal bar.
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Post by peterako on Feb 12, 2010 9:11:39 GMT -5
Can report, Johnny, the 7' bar was much easier to use Knee tender still....so easing back in..... Friday 12th February 2010Warm-ups then OHS 7' bar. bar (10kg) x 5 20kg x5 30kg x5 40kg x5 Deadlifts50kg x5 90kg x5 110kg x5 120kg x5 Flat B'bell Press50kg x5 60kg x4 70kg x3 80kg x8 70kg x8 fine. Chins3 x 5(reps) Knee prehab. -------------------- May be a long road back....but I know where it leads OHS - Favouring right knee a LOT. Had to really concentrate. When I did, load was evenly shared. Depth just paralell (was significanly deeper a few weeks ago, but I'll take it ) 7' bar was a lot easier on the shoulders and allowed better form. Should have bought one ages ago.... Deadlifts - Knee tender on addressing bar. Otherwise fine. Overall - decent enough 1st day back. My wife now has the same cold I had and is miserable
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Post by rpmcmurphy on Feb 14, 2010 2:14:25 GMT -5
Alas, hope the wife's on the mend soon. As the old saying goes "Happy Wife, Happy Life"...
Good to hear OHS felt more comfortable, I love them more every time I do them.
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Post by peterako on Feb 14, 2010 10:00:55 GMT -5
I like the OHS too! It really does show weak links in my body....which I'll try and rectify! Saturday 13th Feb 2010Cleans50kg x 5 50kg x 5 70kg x 5 70kg x 5 Walking Lunges up drive 10kg D'bells = 20kg 24 steps In the process of putting a shower into our main bathroom. Got bored and felt like doing something to take mmy mind away. Right knee is still tender but felt like it'd taken it too easy the day before. Cleans were easy, though still had some knee pain on addressing the bar at the the start. Lunges were great and did not push it. Did some Pull-ups today (Sunday) while waiting for the kids to get into the car for Mass. Have been doing, and will keep on doing, lots of roller work. Happy Valentine's Day!! (Hallmark must be laughing all the way to the bank )
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Post by peterako on Feb 16, 2010 10:35:09 GMT -5
Right knee still a bit tender but improving! Tuesday 16th February 2010Warm-ups then OHS10kg (bar) x 5 30kg x5 40kg x5 50kg x 1 45kg x 5 40kg x5 Deadlift (neutral grip) 50kg x 5 90kg x 5 130kg x5 140kg x5 Flat B'bell Press50kg x 5 60kg x 4 70kg x 3 (not concentrating) 80kg x 1 85kg x 8 easy 70kg x 8 Chins1, 1, 1, 1 10, 5 fine. Knee prehab. OHS: 50kg was too much too soon....shoulders still weak link Form and depth much better. Better sharing of load over both legs. Deadlift: All fine. Grip a bit weak on very last rep. Using the 7' bar would be easier as it's narrower/thinner (normal thickness) Flat B'Bell Press: Easy enough. Was not concentrating on early sets. Chins: Found them tough to keep going. Overall: Fine! Slowly getting back. Have a headache. A tension one, jaw and neck muscles very tight since weekend. Probably as a result of clenching my jaws while using a lumphammer and chisel to remove some concrete flooring....
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Post by peterako on Feb 19, 2010 11:12:47 GMT -5
Snowing again.... Friday 19th February 2010Cleans50kg x 5 70kg x 5 80kg x 5 90kg x 3 OHS10kg (bar) x 5 30kg x 10 Military (OHP) Press30kg, 3 sets of 10 Walking Lunges up Drive30kg x 20 steps V. Close Grip Chins4 x 4 Tired today....a few very long days at work followed by poor sleep Cleans - Good. Not as much spring/explosiveness as I'd like but all sets were fine. OHS - Want to have these in to 'rehab' my squats and right leg...also one eye on getting used to holding/controlling the bar up over my head for longer... Had 15 in me, but would have been too much too soon. Depth improving/returning. Military Press (I used to call this Standing OHP ) - Good. Might stick with this Rep range till my cycling ramps up. Walking Lunges - Had more, but it was cold and slippy And form was getting looser. V. Close Grip Chins - Fine. To stretch my back out. Overall - good w/o.
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Post by peterako on Feb 23, 2010 9:51:15 GMT -5
Chilled (as in COLD) to the bone today Tuesday 23rd February 2010Warm ups then OHS10kg (bar) x 5 30kg x 5 40kg x 5 48kg x 5 45kg x 5 Deadlifts50kg x 5 90kg x 5 130kg x 5 150kg x 5 (light use of straps on this set rather than use a lock/alt grip) Flat B'Bell Press50kg x 5 60kg x 4 70kg x 3 80kg x 1 88kg x 8 70kg x 8 Chinswarmups then 11, 5 Knee Prehab OHS - Very good. Knee is still getting better, but is loosening up a lot more so depth was much better and form is getting back! 48kg x 5 was great. All were good. Deadlift - Decided to use straps as all I've been challenging is my grip...which can be worked more effectively other ways. Rather than use a deadlift (lock/alt) grip I'll use straps to have hands facing the same way. All were fine. 150kg was relatively easy. Flat B'bell press - All easy. Had sligt niggle in right shoulder, but nothing much. Chins - Tough today! ------------------------------------------ Overall good w/o. Really felt cold today.... Will stick with this regime for a short while till right knee is much better...then I should be into cycling 'season' and may split to eg. Legs/Upper body days. Will be interesting to see how OHS progresses (or not). My shoulders or balance are limiting me. But it will be good to get them right!
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