Sweet! Thanks for the info. Hmmm… might try to make me one. I have a 4ft piece of pipe, so I would just need a flange or 2. I tried the motion out this morning with my sledgehammer 
black iron pipe is very inexpensive.
my gym has a class room equipped with some plates and bars -
non olympic - hollow small bars that you can load with 2.5 5 and 10lb plates
and some decent plastic collars.
I use two or more collars and maybe 7.5 lbs
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I apologize for not being on here much- just logging
3.2.17 training
mobility stuffs- lunges cossack squats
dislocates still playing with the fake shoulder rok
A bb complex 65 x 4 x8
row x rdl x 1 clean x oh press x good morning x squat
B rack pull below knee 225-405x5 455 3x5 365 x5 495 3x3 bleh
C RDL 245 2x15
D pull down NG 5x10
E CSR 2 pts + 1/4 5x10
F db pull overs 4x12
some ab junk
notes-
Im trying to do stuff I suck at- or dislike doing
rack pulls, any kind of benching.
rack pulls- Im missing something- how to do these efficiently-
seems my knees get in the way- and if I do them over the knee-
I have not drive and the bar feels dead. used straps-
dont like those either.
these also made my knee unhappy- the forcefull lock out-
like the catch on a clean or dip on a push press- all bother that knee.
it all needs work
Yeah, I’d be bleh about that too. Uh… no, not really.
thanks Chicken little…
I hate rack pulls-
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broke down and finally started a program.
going to go with Juggernaut method for a while
similar to 531 - its waves of 10853
and yes you can rep out on the last set
first block is a higher volume hypertrophy phase
mobility- not enough
banded walks lunges etc.
trx face pulls a shit ton
squat- off program bar-315 x5
A squat 225 4x10 1x20
B bss 4x8 30’s
C1 seated ham 5x10
C2 calf machine 5x10
D incline sit up- 4x10
done
notes
this is the accumulation phase- 225 is 60 something percent of my training max of 365 ( scaled off 405)
these felt good- last set wasnt too horrible for a 20 rep set
but yes it kicked my ass.
bss and seated ham- love these both.
good mornings- wanted them too- but not after that kind of volume.
incline sit-ups- found these hard as fuk
surprise
ok that squat session left me ffed up for a few days.
Im not used to that kind of volume
ok done crying.
3.11.17
jugg method day two - bench
mobility - dislocates, lunges, banded walks, face pulls
banded pulls etc.
LYTW type crap
A rear delt machine 5 sets of many many
B bench bar 20 95x10 115x10 135 5x10
C1 CSR 5x12
C2 db low incline bench 40 5x12
D1 ‘tricep dip’ machine 4x12-15
D2 ‘curl machine’ 4x12-15
bb complex 65 2x5 85 3x5
ROW x RDL x good morning x squat
notes
Its sad how hard I found 135 5x10.
guess stuff you never do is hard.
a good pump session
trying to get that hyper trophy
Since Mad Max Aita joined the staff, Juggernaut is overall the best channel for lifting knowledge imo.
Bingo!!!
so not kidding
thanks for popping in.
Chad Wesley Smith is an athletic freak- but also weighs over 300+ solid ass pounds ( so he might not reflect my needs)
but his coaching and content rock.
I have been doing allot ALOT of research - the supertraining Mark Bell channels are excellent- but truly- the Max Aiita squat videos are exceptional
the Ed Coan Mark Bell stuff is priceless- truly.
Ed Coan judges alot of meets.
the difference is someone who has paid attention to 10,000,000 deadlifts squats and bench
yes - very the juggernaut vidss can be fine tuning and technique heavy but in reasonable chunks.
Im not a 250+ lb strength athlete - so I shouldnt always follow those people who are
Im 185 ish , aging modest gym athlete at best and need to gear my
training that way.
I have a man crush on Matt Vincent
2x highland gam champion- has done PL weight lifting and strongman.
just a bad ass- and a great youtube channel
you know - or you should
I have always professed - ‘get good at what you suck at’
simply for the fact of taking the stress out of that element of
your training , life etc,
a wrestling coach I blew off- told me that
‘do what you hate- get good at it - simply to take the stress out of it’
he was so right.
so right.
Ive added good mornings- something uncomfortable-
that I done like and been doing more volume then I like
and brought the squat back to 405.
I never do the upper body volume I need- and Im weak because of it.
so - Ive been trying.
Met Matt Vincent at a HG couple of years ago. Super guy.
“Im 185 ish , aging modest gym athlete at best and need to gear my
training that way”. Ain’t most of us here? We take what we can from those who’ve been good enough to make a living at this thing we love/hate and adapted it to our needs.
Good chatting, bros.
I am going to check out Matt Vincent, tks for the heads up. I am so sick and tired of the all show and no go trend these days, I always try to follow/support people that actually accomplish something.
@hel320
Harry I figured you would have met him at some point.
@punnyguy PG- I started following him because he has been posting
his recovery process from replacing an ACL and a bunch of other knee junk
some training.
work - blizzard - work
sidetracked any training.
training
juggernaut stuff week one continued
5x10 at 60%
moblity pvc and LX ball at home
lots of lunges, lunges lunges dislocates etc
A bb activatoin complex 65 x5 85 3x5 of
rox x RDL x clean and press x good morning x squat
B deadlift 135 2x5 225 5x10 3
C OH press 65x10 95 2x5 115 x5x5 x11
D CSR 3pts 4x8
E kb lilly deadlift shrug jammies - 3x15
done
notes
high rep deads suck
actually right now all deads suck-
they bother my knee more then squats
go figure- I get that awesome grinding sound
tried to do set or two semi sumo
but my knee wasnt going for that.
not at all.
really wasnt up for much accessory work either
Have never done or had any desire to do high rep deadlifts. Go heavy, go low rep, go home walking upright.
Nothing special for St Patrick’s day?
just following the program-
it starts as 10 then 8 5 3 etc.
the first week or two week is just accumulation
St.Patricks day- I will admit to having a few whiskey soda’s
not ashamed to say it was a Japanese whiskey
3.21.17
got in a squat session yesterday
did a 20+ hour day - the day before felt like dirt
pvc and LX ball at home iced knee before & after training
dislocates band work shit ton of lunges, fake shoulder rok
some other shit.
activation
TRX elevated pushup x inverted row 3x12
seated box jumps onto short box
bw 2x5 bw +15 +20 both 2x5
A squat wut 315x5 245 5x8 65% 5x8
B1 seated ham 5x10
B2 calf machine shit 5x10
C ab bb roll out 4x8
notes-
really felt like crap- just did the minimum
skipped the amrap on the last set.
short session although I spent allot of time on moblity activation stuff , was better for doing so.
box jumps- when I say short box - I dont think this is even 24"
will do these from time to time when posible
short session today
3.22.17 jugg method upper
mobility not enough
trx face pulls , bands dislocates, scap work
arm circles lytp stuffs
TRX circuit 3x12 of
inverted row x pushup x shoulder fly x face pulls
A OH press bar x yes 65 2x8 95 2x8 105 5x8 bleh
B 1/4 Oh press 65 3x15
C pull downs 5x10
E BFR circuit 4x10-15 of
incline tricep db ext
db incline curls
ez bro curls
tricep band pushdown
thats it.
notes
didnt get warm enough at all.
low back tight
no strenf - plenty of excuses.
elbow feeling like crunchy dirt
receptive work stuffs wreaking havoc on dem elbow joints.
leaving that joint and that tissue best as ever
1/4 press just to like my nose- not pushing head thru at all
saw strong man/bro Kalle Beck using them
blood restriction stuff - wrapped the upper arms
and bro’ed out. super light
Kev, the effort you put in makes me feel like a slug. Some guys in our gym have run this. Survive the 10s & 8s and you’ll crush the rest.