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powerlifting

#301

I was looking at ssbars on amazon this morning. I have worked hard the last few months and want a new toy :smirk:
I really want a rack, but am trying to hold out for a used one.

Hope you get things sorted out before your meet!


#302

Thanks. I’m sure it will be fine. I just blow up my c.n.s. stressing about work.


#303

Week 14 Day 1

Squat
45-10
135-2x5
165-3
190-3
205-2 add belt
225-2x1

Swiss bar bench
50-10
100-5x4

That is all. We walked the dog and I chilled and read my book while Frank watched the game.


#304

Do well at your meet.


#305

Sorry for the hijack O! I lurk in your log but rarely have anything to say but compliments ;)! SO I will say them! Always so strong and solid!

But I spotted this! Chicken! Have you considered getting a yoke?

You can use a lot of them with a few attachments as a rack for squats and a bench, as a yoke for carries (zercher,clean grip, normal on your back carry, overhead carries), as a loading “platform” ( stone over bar), TONS of things! If I had a home gym I’d get a yoke vs a squat rack!yoke


#306

No I haven’t but that is a great idea! I am all about the most bang for my buck. I googled it, and it definitely seems like a better option. Thank you for pointing this out!


#307

CL, I’ll post in your log


#308

Week 14 Day 2 (Wednesday)

Paused bench
45-10
975-3
105-2
120-2x1

Squat
45-10
135-2x5
155-4x4

Week 14 Day 3 (Friday)

Sumo deadlift
135-2x5
225-2
255-5x2

That’s it.

This morning I made it to work at 5 am. I thought, reasonably enough, I’d be first in. I got there to see one of the guys on the tow motor working in the warehouse. My boss showed up at 615. I got my quote out the door and got resolution on a stressful situation. We are doing a high end house in black slate. The metal they selected was zinc coated copper which is insanely expensive. We purchased 64 sheets for the trim work. After fabricating 13 of the 64 sheets, the homeowner said they didn’t like the colour. It’s too light and shiny. Despite providing them with colour samples they don’t like it. . They want dark grey or black but not steel. I jumped through hoops and they finally settled on a pre-patinaed copper called nordic brown which is charcoal in appearance. Originally they were pressing for pure zinc which would have reacted badly with the copper nails securing the slate we already had on the roof. There was quite a bit of dancing and jazz hands but the matter seems to be settled. There was a bit of sleep lost over the matter. This house has been on-going since last summer as we have had to wait for the masons to finish the limestone as we didn’t want to work over their heads and risk dropping slate on them.

I’m looking forward to Frank’s meet tomorrow. It will be fun to see everyone.


#309

Week 15 Day 1

Squat
45-10
135-2x5
165-3
190-2x3
205-2x2 add belt
175-2x3

Swiss bar bench
50-10
102.5-4x4

DB pull overs
40-3x15

Reverse Hyper
240-30
260-30
280-30


#310

Week 15 Day 2

Paused bench
45-10
95-3
110-3x3

Squat
45-10
135-2x5
150-4x5

BB Shrug
155-12
175-2x12

Ring leg raise
3x10

Reverse hyper
150-55

Tuesday night in the welding class we moved on from stick to mig. I finished up my t-joint stick project that I was struggling with. The week before everything was lumpen and uneven. I went to Princess Auto and purchased bifocal safety glasses that are big enough to fit over my readers. I was finally able to see what I was doing and my t-joint looked good.

With the mig we are working with lighter gauge steel and doing various lap joints, t-joints and stitching.

On Sunday I purchased a flux core portable welder on line and had it by Tuesday. Last night I set it up and had a bit of a go. I’m glad we started mig in class or I wouldn’t have had any idea how to feed the wire through. I still fought with it quite a bit but it’s all good now. My first efforts were just lumpen spatter so I’m going to have to play a bit with heat and speed.

This is what I bought. It’s small and portable. I didn’t want to invest much money until I see where I’m going with this.


#311

Very nice!


#312

Thanks. Tomorrow I’m going to a local metal place to pick up a plate for a work surface and seeing if I can get offcuts for practice scrap


#313

Week 15 Day 3

Conventional deadlift
135-2x5
225-8x3

DB rows
87-3x10/side

SSB box squats
50-5
140-4
145-4x4

Pause bench
45-10
95-3
105-1
116-1 with signals
121-1 signals

Fall outs
3x10

superset with

Reverse hypers
150-3x20


#314

Cool! Hope you get some nice scraps!


#315

Nice new toy. Had to look up fall outs.


#316

I have to confess I’m looking at that picture and envisioning some sort of depraved torture/interrogation scenario…

…ok, gotta stop reading those international espionage thrillers and watching those “realistic” shows!


#317

It does kind of look like that doesn’t it?


#318

Week 16 Day 1

Squat
45-10
135-2x5
165-3
195-2x3
210-2x2 add belt
185-2x3

Swiss bar bench
50-10
105-4x4

DB pull overs
42-3x10

Reverse hyper
240-30
260-30
280-30

It was hot as hell and muggy in the basement last night.

On Saturday I went to the steel place and got a 1/8" sheet 3’x1’. I also got a bunch of 1/8" off cuts and have started practicing. I’m still fumbling around with the settings but managed to get somewhat of a bead going on Sunday. It has a bit of a learning curve.


#319

Explain the reverse hyper to me please. Is that a machine?


#320

I’ve never used it so I will defer any explaining to Ms. Ouroboro.

But I think Louie Simmons just felt a stabbing pain in his heart, and his gut, and his…!!!