LiE's Log Part 2

  • Thread starter Thread starter LiE
  • Start date Start date
Changed things around this week so legs came round earlier.

Started off with some soft tissue work on those tight spots and opening up the shoulders/pecs. Helped a lot, and my hands on bar was much stronger today and even had my wrists straight.

Squats
BARxsomex2
70x10
90x6
100x3
120x2
150x1
165x5 - I was being too cautious I think so reps were slow and sticking point was hitting me hard.
165x5 - Sped things up and power was much better.
165x5 - Filmed the knees, they didn't look too bad considering it was the last set. Left knee is weaker for sure.
Had to play around with the catchers and decided to drop them down on the last set. Need to get used to the lower height.

DBSS (per leg)
BWx10
18x10 x3

Reverse Offset Lunges (per leg)
15x10 x3

Glute Med Band Work

Video of my 3 squat working sets.
 
Syla5 said:
the email i sent you with all the parts to make that box will be strong enough, as long as your not slamming the weight's down on it!

Also doesnt your rack have really good catcher selection all the way down, so rack pulls for you can be done from the rack?
Click to expand...

I think the problem with the rack is it will **** the bar. However saying that my catchers are flat, thick and have 1" of rubber on them so....

You can see them here - http://i.imgur.com/AhMVc.jpg
 
They are really solid looking catchers :) ultimatley though the bar will bend, your just going to prolong with with a couple of boxes working in conjunction with the bar :)

What might be a good find is a couple of old beer bottle plastic crates as those things upside down are super strong, and then just reinforce the bottom with some ply/mdf and some rubber topping. Cheap and chearful and should help support the bar along with the catchers.
 
http://www.wickes.co.uk/planed-softwood-18x144mmx24m-pk5/invt/107022/ x1 pack £21.99
http://www.wickes.co.uk/studwork-timber-38x63mmx24m/invt/107177/ x1 £2.60
http://www.wickes.co.uk/exterior-plywood-18x606x1220mm/invt/111736/ x1 £13

some nails £5

This will give you 5 separate box sections 2ftx2ft square, and stand a total of 74 cm tall + the thickness of some rubber topping that I cannot source.

So that’s a good spec poly box for £43 + the cost of a 2ft by 2ft rubber mat


there you go, also just add in the cost of some additional Studwork Timber for extra bracing if you want it, at £2.60 per length that is cheap.

This i the kind of thing that can be made with a hammer, a tape measure and a saw in less then an hour.
 
If you need a hand or tools just shout :) woud be an interesting test run, if it's straight forward enough may even bang some out for forum members for a small fee :)
 
You must log in or register to reply here.
Back
Top Bottom