T Nation

I seen you at the bar on Friday night - Ouroboro_s

powerlifting

#461

I imagine they will look amazing all lit up. That’s quite a project, particularly the train. If you’re out when they’re set up with the lights hopefully you can post pictures.


#462

Week 5 Day 2

Pause bench
45-10
95-3
105-2
112.5-3x3

touch and go
112.5-5

Blox
120-3
125-2
130-2

Squat
45-10
135-3
155-4x5

One arm DB press
25-3x10/side

super set with

Fall outs
3x10


#463

Week 5 Day 3

Sumo deadlift
135-2x5
225-2
265-1 add belt
297.5-1 This felt about right for training. It wasn’t super fast or easy but it’s my opener Dec. 1. Years of experience means that when it comes up like this in training, it will be a fairly easy opener. I think it’s a combination of a more flexible bar and general meet adrenaline. It’s one of the reasons I don’t get too hyped in training, I leave that for competition.

SSB
45-5
135-3
145-4x4

Pause bench
45-10
95-3
105-2
116-1
121-2x1

BB rows
95-3x8

super set with mountain climbers
3x15/side

I’m actually quite pleased I pulled 297. I thought I already blew my CNS load earlier taking our asshole cat to the vet. He’s a fairly small, cute cat but an evil, devil dick head. We have a three story house and we followed him through three stories trying to corner him and throw a towel over him. Frank was wearing a thick hoodie and leather welding gloves. We finally pinned him down when he jetted through the kitchen, hit the counter and went down behind the stove. He stopped running and I thought it was because there were no openings and not enough room to get back on the counter. Turns out, I’d forgotten about the large, sticky mouse/rat traps behind the stove (I have a lot of them because our old house is at risk of mice every year and they are behind appliances, under radiators and generally in mouse risk areas where you wouldn’t expect your pets to hang out) Anyway, the cat was stuck in two sticky traps. I was freaked out and worried he’d spazz more and get further stuck like the tar baby in Brer rabbit. We managed to get him unglued with minimal fur loss. We finally made it to the vet a half hour late. The cat is in good health and the vet said if he doesn’t groom off the residual adhesive, they’ll just shave it when he get’s neutered next week. The entire event was quite athletic.

I’d also woke up earlier than I planned so I went to the steel place and picked up some stuff for a couple of new projects I’m starting this weekend. Plus I hit up the liquor store for a jumbo sized bottle of whiskey.

This is my deadlift…


#464

Sounds like you needed a jumbo bottle of whiskey!


#465

Cats!! OH my god! The sticky traps part made me laugh!!!


#466

It was funny after the fact but I’ve had enough rodents stuck dead in them that it was stressful at the time. I’d like to think of it as an at home wax job for the cat.

As a vet tech you must see so many pets who aren’t at their best.


#467

I definitely wanted it. That’s for sure.


#468

This is my latest DIY. No welding involved but some drilling through steel.
It’s made from 2" steel pipe and the hardware from an 8" caster wheel.

It works remarkably well with rotation on two axes. Next is welding a few different handles for rowing.

I’ve wanted one of these for a while because they are so versatile with exercises. Frank is illustrating the landmine twist which is great for core work but also shows how smoothly the hardware moves through rotation.


#469

What a great idea!


#470

I’m thrilled with how it turned out. I got this idea from some internet guy when I googled DIY landmine attachments. There’s a bunch of ideas but I thought this was brilliant.


#471

Week 6 Day 1

Squat
45-10
135-2x3
175-3
200-2x3 add belt
215-2x2
190-6

Swiss bar bench
45-5
95-3,4,5,6

Reverse hyper
240-3x30

super set with landmine twists
bar-8/side ( I first wanted to see how these made my right shoulder and elbow feel. It was fine)
10-2x8/side

Squats felt great today. 215 felt pretty easy and I could have hit more reps. Maybe it’s because I put my belt on at 200. Who knows. I hope the trend continues through to the meet.


#472

welding FTW
and my elbows are fukked.
completely

good on you for voting with your feet/wallet
with that gym

I have not been here in a long time
trying to catch up with all you people

I saw some of your lifting and your land mine on ig
all whiskey should have a handle.
I bought a bottle of lot40 canadian rye -when I was in torronto
it was really good
Lifting looks good- nice pull.

as for elbows-
I have started doing many many dislocates
trying to do a shit ton of banded pushdowns.
years of work - leave me with imbalance of fore arm and elbow.
it helps


#473

Week 6 Day 2

Pause bench
45-10
95-3
105-2
115-3

Blox
125-3
130-3
135-2
140-1

Squat
45-10
135-3
155-4x4

Landmine press
10-10/side
15-10/side
20-10/side
I kept these light. My left side was fine but my right side was a bit grabby

super set with fallouts
3x10

Bench felt great today. Like squat on Monday, I hope the trend continues to the meet in a couple of weeks. BW this morning was 124 so it doesn’t look like I’ll have to fight with that.


#474

Week 6 Day 3

Sumo deadlift
135-2x5
225-2
255-4x2 add belt

SSB squat
50-5
14-3
155-5x3

Bench paused
45-10
95-3
116-1
121-1

T-bar rows
45-3x10

super set with leg raises
3x10

I went for massage last night. I was there an hour and it was lovely. We discussed my shoulder and elbow issue and she reminded me of the exercises I was doing when I injured my left side a couple of years ago. It’s the same issue.

I was so noodly after the massage that I fell asleep pretty early. However, we had awesome burgers for dinner. Lately I’ve been getting into topping my burgers with peanut butter, mango chutney, habanero sauce and cheese. The combination, while it may sound odd, is delicious.

I started my t-bar row handle and spent most of the evening in the shed. It started cold af but as I got into it, I lost track of time and warmed up quite a bit. One annoyance/disappointment is that some of the steel I’m using on it is thinner than the rest and my weld got too hot and seared a hole in it. It looks ugly but is still strong. I don’t think I’ll re do it. It’s learning for next time. When I lowered the temperature, the final weld was okay.

On December 1, we will be competing in the morning and will be reffing in the afternoon. I haven’t reffed in a bit but apparently the volunteer lunch at the meet is the best so…

bw was 123 today. Something is making me blow off water. I’m not foolish enough to think it’s fat coming off so quickly. Perhaps its the change in temperature. I just hope there isn’t a pendulum swing the other way now.


#475

Week 7 Day 1

Squat
45-10
135-2x3
165-3
190-3
205-2 add belt
225-2x1
190-3
These felt better than expected. I woke up this morning feeling really odd; like I was drugged. Mid day I was pretty sure I was going to head home because my stomach was flipping. However, things settled down and training went well. 225 is my opener and it felt solid.

Swiss bar bench
45-10
85-4x5
My elbows hated this today

Reverse hyper
240-3x30

super set with

Landmine twist
15-3x8/side

This is one of the singles at 225.

Also, over the weekend I made a t-bar row handle for my bar. Now that I have the landmine attachment set up, I’m busily making various handles. This allows for a pronated and neutral grip.


#476

Week 7 Day 2

Paused bench
45-10
95-3
105-2
115-2x1
105-2x2

Blox
125-3
130-2x3

Squat
45-10
135-3
155-4x4

Ring leg raises
3x10

superset with landmine presses
10lbs on bar-10/side
15lbs-2x10/side

BW still good. Was at 124 this morning. It’s good that my birthday platter of meat had no lasting effect other than delicious memories.


#477

Week 7 Day 3

Sumo Deadlift
135-2x5
225-2
265-1 add belt This is typically my last warm up at a meet

SSB squat
50-5
125-5x5

T Bar rows
45-10
55-10
65-10

super set with fall outs
3x10

For my birthday Frank gave me a bar to bend rebar. I’m playing around with it. He also gave me a tap and die set. On the row handles I’m going to tap a hole and put in a screw knob to tighten it to the bar so there isn’t any shifting and sliding. Today I picked up the small bits of hardware.

I may have to back off on the welding and grinding next week. My lower back has been tight and I think it’s from using the grinder. It gives me a bit of a back pump when I use it for a while.


#478

Happy Birthday! New toys are fun!


#479

Week 8 Day 1 Pre-meet deload

Squat
451-10
135-2x3
165-3x3

Paused bench
45-10
95-3
105-2x3

Over the weekend I complete my viking press handle. I also added tightening knobs to my t-bar row handle and the press handle. Right now I’m using the same know depending on which handle is being used. I got to try out my new tap set and it worked brilliantly. Fortunately I watched a youtube how-to video first or I would have effed it right up.

This is how the handle looks. Never mind my woody sweater and winter boots.

The bar is awkward to clean off the ground so we tried it with sliding the bench under to bring it up a bit.

My next project will be setting up a station to bend steel. I have the hickey bar but, it turns out, the limiting factor is the base against which you apply the stress. I thought it would work in my vise but that’s bolted to wood and keeps loosening and absorbing the force of the bar. I have a design in mind but would like it if @ChickenLittle could post a couple more close up pictures of the one she uses.


#480

That VP is awesome. What a great addition it will be to the repertoire.