I was looking at the squat racks at Rogue Fitness!
I was relieved to see there is a short version that will fit in our basement (low ceilings!). I think I’ll set up a jar and tuck some dollars in there every week to save up.
I just got a shipping notification that my bumper plates are on the way! Squeee! It will be nice to not have to elevate the bar on blocks during my DL warm-up sets.
I’m also off to the farm supply store to pick up two small stall mats — a very economical way to build a home platform.
The only issue with the shorter stands is that the pull-up bar is also shorter. I was able to fit the mid-sized stands where I could still jump up to the pull-up bar.
Several years ago, I bought some used CF competition/Rogue colored ones after their yearly competition in July. You get some good deals on used equipment. While I bought the squat rack new, you can get used racks/stands on Craigslist for pretty good prices.
Ah, yes, I remember going to the Tractor Supply Store (about an hour away) and picking up those 100lb horse stall mats for my home gym. Heavy, heavy, heavy. And then I had to cut them with an exacto knive to get them to fit the area I had.
Oh no, no jumping up to any chin-up bars in our basement! I have a homemade chin-up bar bolted to one of the basement ceiling joists. I’m average height, 5’6", and I have to lift my feet slightly in order to hang from the bar. It does the trick though.
I had read the reviews for the full size stall mats, and everyone mentioned how heavy they were. I opted for two 3’ x 4’ mats instead of a full-size stall mat.
A joyous Easter and Passover to all who celebrate.
A light weekend for me, recovery. Yesterday walking with a friend, trip to the park with Sabapup; this morning another big walk with Sabapup. Beautiful day so another park trip may be in our future. Sabadog died very suddenly and she is missing her pal, so I’m doing my best to tire her out with extra activity.
SushiFamily began fostering rescue dogs just a couple weeks ago and we fell in love with a 1 year old Puggle this past week, which was adopted by a really nice person (with 1 Puggle already) yesterday. I haven’t had a dog in the house since I was a kid. We’re very sad. I miss our evening “walks” performed at race pace.
Obviously not the same level of sadness. No equivalency to the death of a beloved pet. I’m very sorry to hear about the loss of Sabadog.
Great hike yesterday in hilly SE Wisconsin. Almost 17 miles. The warm weather was a bit of a shock (79!) but I did not complain. Wild flowers were out, the grass is actually GREEN, and the sky was clear and blue.
I’ll even forgive that *&^%$ hognose snake from scaring me.
Deadlifts today. After the warm-up sets, I managed 2 working sets of five @155#. I stepped away from the bar and re-set after each rep. Used a weight belt too. I felt strong! So glad I went in for that technique assessment.
I also decided to try a set of standing Overhead Press with a standard (not Olympic) bar in lieu of my normal seated dumbbell OH press. The standing OHP is a bit tricky because our basement ceiling is so low, but I managed with the bar parallel to the joists. It was not ideal, but also not a deal breaker (yet). I could not do very much weight and my right shoulder, as always, seemed like the weak side.
I might need some coaching on this movement if I decide to continue.
FYI, there are various rep schemes (5x5, 2 or 3 rep max, etc.). One scheme that was just programmed for me was a 3-1-3-1-3-1, etc. where each 1 rep would be progressively 10-20 lbs heavier, and then the 3 rep portion would return to a base weight. For example, the base weight might be 95 lbs, but then each 1 rep would be 115/125/135 etc.
Also, there are “tempo” lifts, where you pause at various intervals in the lift. For example with the deadlift, you could pause at the shins, knees, thighs, before you “lockout” at the top. And/or pause at each interval on descent (negative), using a lighter weight of course. A great core exercise.
And there are “deficit” DL’s, where your standing on a slightly higher plane/platform (a plate or two or a square piece of wood), say 1-4" higher than the floor and bar, and then you lift the bar. Deficit DL’s aren’t for the short-armed, so will depend a lot on your body’s geometry. And it’s more for the advanced lifter.
Anyway, if you want to expand your deadlift workout(s), consult with your trainer. And yes, I think the OHP is one of the important basic lifting movements, so I’d definitely continue under a trainer’s guidance.
First, always warm up those shoulders. On heavy shoulder days, I can spend 10-15 minutes warming them up using DB’s and exercise bands. They’re very prone to injury as you know.
You could use an exercise band to practice your motion. Put one end under your feet and the lift up with the other end. Progress thru the various sizes. Do one side at a time. And then maybe move on to using DB’s instead of the bar. Have you watched one of those 1-minute videos from CF? Again, it’s a good quick primer on proper form and technique.
With a pull-up, you’re obviously pulling, but with an OHP, you’re pushing. So, the pushing and pulling motions make for a great workout. A very common combo in CF. I’m sure your trainer can spend a session with you helping your OHP.
The squat, DL, and OHP are real foundational movements, especially if you desire to increase the breadth of your workouts, say like doing thrusters, which is great combo movement (a squat and press).
Yesterday was the hiking club’s annual 25 mile hike in the hills of Wisconsin.
I’m much less sore than last year. It took me a little over eight hours to finish. I thought my pace was good and on the “fast” side, and yet the speed demons of our club left me in the dust.
The weather was perfect. High 30s when we started at 7 am, warming up to mid-60s. Really, it was the only nice weather day all week! So lucky!
The worst part was the two hour drive home and the sciatica pain running down my left side.