2014 Weight Lifting!!!!
#926
Senior Member
Well what I mean is that sometimes I'll get in three, but it's definitely not every week. I don't really organize my programming weekly, it's more by the order of workouts I do, and that cycle rarely works out to a week in length.
#927
☢
Actually, doing freeweight squats will better train the stabilizing muscles and tendons.
This guy squats over 1,000lbs "raw" using only neoprene sleeves on his knees to keep them warm. During an interview he says that he's never had knee issues.
https://www.instagram.com/optimusprime_334/
I know he's an abnormal human. But, I'm trying to dispel the common myth that squats cause knee issues. If anything, the hack squat machines select-a-weight machines all run on a track. The athlete must make sure his/her feet are in the right spot in relation to the upper body, otherwise they will cause abnormal loading on the knees. With free weight squats, the upper body is free to adjust as it's not locked into place.
Proper squatting does not cause knee problems. I would suggest focusing on squat technique as you start progressing through your transition back into lifting as opposed to getting strong on the machines then switching over to free weight squats then finding that one small untrained muscle the hard way.
This guy squats over 1,000lbs "raw" using only neoprene sleeves on his knees to keep them warm. During an interview he says that he's never had knee issues.
https://www.instagram.com/optimusprime_334/
I know he's an abnormal human. But, I'm trying to dispel the common myth that squats cause knee issues. If anything, the hack squat machines select-a-weight machines all run on a track. The athlete must make sure his/her feet are in the right spot in relation to the upper body, otherwise they will cause abnormal loading on the knees. With free weight squats, the upper body is free to adjust as it's not locked into place.
Proper squatting does not cause knee problems. I would suggest focusing on squat technique as you start progressing through your transition back into lifting as opposed to getting strong on the machines then switching over to free weight squats then finding that one small untrained muscle the hard way.
#929
Lapped 3x
Yeah, I'll go this route. Thanks for the suggestion.
Thanks so much.
If you don't mind the question, what ballpark amounts did you wind up spending? There seems to be a slippery slope when it comes to cost.
I think I'll focus on powerlifting (squat, deadlift, benchpress) and supplemental exercises. I'm comfortable with those. I'd like to have proper coaching before I explore Olympic weightlifting (overhead stuff).
Thanks so much.
If you don't mind the question, what ballpark amounts did you wind up spending? There seems to be a slippery slope when it comes to cost.
I think I'll focus on powerlifting (squat, deadlift, benchpress) and supplemental exercises. I'm comfortable with those. I'd like to have proper coaching before I explore Olympic weightlifting (overhead stuff).
Last edited by taras0000; 03-10-19 at 10:25 PM.
#930
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Get some Xrays of your Acromio-Clavicular joint before you start. There are three basic Acromion morphologies, one of them being hooked. This can make it difficult to do certain overhead lifts like the snatch and over heard squat. I have a Type III acromion, so I cut those two exercises out of my programs when I found that out. You can still overhead press, and do similar movements. It's the rearward bias that bent-over overhead exercises (deep overhead squat, the catch in a clean) impose that can end up irritating the rotator cuff muscles if you have a Type III or even Type II AC joint.
#932
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Actually, doing freeweight squats will better train the stabilizing muscles and tendons. . . .
. . . Proper squatting does not cause knee problems. I would suggest focusing on squat technique as you start progressing through your transition back into lifting as opposed to getting strong on the machines then switching over to free weight squats then finding that one small untrained muscle the hard way.
. . . Proper squatting does not cause knee problems. I would suggest focusing on squat technique as you start progressing through your transition back into lifting as opposed to getting strong on the machines then switching over to free weight squats then finding that one small untrained muscle the hard way.
Last edited by sea coil; 03-11-19 at 07:34 AM. Reason: spelling
#933
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The Rogue Ohio Bar is great, but Rogue makes a cheaper bar, the Echo Bar, which is way more than adequate for home lifters. It's a great value, about $100 cheaper than the Ohio Bar. But I wouldn't go any cheaper. Cheap bars are a false economy. They will eventually bend, corrode, and the collars will stop rotating freely. I would avoid generic bars from chain sporting good stores and the discount sellers like Fitness Factory Outlet or Body Solid. Zinc finish on a bar will be highly rust resistant.
I personally would use the money I save by buying an Echo Bar toward a better quality bench or a better quality rack.
Equipment used in commercial gyms gets used and abused way harder than in most home gyms. So, it is usually overbuilt and more expensive. Rogue gear is excellent, but Rep Fitness (a little less expensive) is more than good enough for home gyms. Titan Fitness is another low cost outlet. I've never used their equipment, but there are mixed reviews about Titan quality.
Last edited by sea coil; 03-11-19 at 08:27 AM. Reason: clarity
#934
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Last fall, I made a spreadsheet and charted out prices. There's definitely a range between brands.
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#936
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Thanks, @Hrothgar42!
#937
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However there are plenty of training benefits too - having the cage above you gives overhead mounting points for resistance bands. This means you can change how the weights interact so the weights will be at their lightest at the bottom of the movement and heaviest at the top. Its a different training stimulus and can be quite handy when progressing to higher weights for example.
You can also have the spotter arms up high for overhead excercises. I have poor shoulders from previous injuries so knowing that if i fail i wont have to drop the bar far is a definite plus.
Well made cages are also useful for assistance exercises like pull ups or just to hang from to decompress the spine.
#938
Senior Member
Since we are discussing Racks I would like people's opinions.
I am planning on setting up my small studio/shed as a training space. As the studio is only 3*3m I am considering the Ironmaster IM1500 half rack, as I am concerned that a standard Rack would be too big. Opinions would be appreciated - except if you say I need more space as I don't have more. Already struggling to store my 3 cars and 9 bicycles and don't have a garage...
I am planning on setting up my small studio/shed as a training space. As the studio is only 3*3m I am considering the Ironmaster IM1500 half rack, as I am concerned that a standard Rack would be too big. Opinions would be appreciated - except if you say I need more space as I don't have more. Already struggling to store my 3 cars and 9 bicycles and don't have a garage...
![Innocent](images/smilies/innocent.gif)
Last edited by Dalai; 03-18-19 at 03:21 PM.
#940
Senior Member
Since we are discussing Racks I would like people's opinions.
I am planning on setting up my small studio/shed as a training space. As the studio is only 3*3m I am considering the Ironmaster IM1500 half rack, as I am concerned that a standard Rack would be too big. Opinions would be appreciated - except if you say I need more space as I don't have more. Already struggling to store my 3 cars and 9 bicycles and don't have a garage...![Innocent](images/smilies/innocent.gif)
I am planning on setting up my small studio/shed as a training space. As the studio is only 3*3m I am considering the Ironmaster IM1500 half rack, as I am concerned that a standard Rack would be too big. Opinions would be appreciated - except if you say I need more space as I don't have more. Already struggling to store my 3 cars and 9 bicycles and don't have a garage...
![Innocent](images/smilies/innocent.gif)
#941
Senior Member
Thanks brawlo. Biggest issue I have read on BB forums is the spotting arms aren't very long. Otherwise it seems to handle similar max weights to the full cages I was looking at...
#942
Senior Member
When you consider that the vast majority of weight work is in a single plane then you just have to be careful about putting the arms just outside your ROM so that if failure occurs then they’re still in your plane of movement. I read the review on Sam’s site and it seems good.
My cage is cheap Chinese and it has handled everything that I have thrown at it, including moving up to 200kg in/on it. My cheap bar is the only thing that has “failed” from bending when I was careless with dropping heavy rack pulls. I would invest in a decent bar, but for most home hacks, cheap stuff is more than up to the task. Even my cheap $2.50/kg weight plates checked in at correct weight
My cage is cheap Chinese and it has handled everything that I have thrown at it, including moving up to 200kg in/on it. My cheap bar is the only thing that has “failed” from bending when I was careless with dropping heavy rack pulls. I would invest in a decent bar, but for most home hacks, cheap stuff is more than up to the task. Even my cheap $2.50/kg weight plates checked in at correct weight
#943
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1. Footprint of a 3’x3’ rack is just smaller than that half rack.
2. The big consideration: You lift inside the full rack, rather than in front of the half rack.
Here are a couple in the same price range from Vulcan and (cheaper) Titan.
The one consideration is plate storage. Peg storage (either facing backwards on the rear verticals, or sideways on all verticals) is ok, but can interfere with some lifts. Rolling storage is another option (in the rack when not using it).
#944
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It’s crazy, but half racks take up more space than some full racks.
1. Footprint of a 3’x3’ rack is just smaller than that half rack.
2. The big consideration: You lift inside the full rack, rather than in front of the half rack.
Here are a couple in the same price range from Vulcan and (cheaper) Titan.
The one consideration is plate storage. Peg storage (either facing backwards on the rear verticals, or sideways on all verticals) is ok, but can interfere with some lifts. Rolling storage is another option (in the rack when not using it).
I've already ordered plates, collars, and a bar from them. I'll write more on that later. 100% happy with the sales, service, and shipping.
#945
Lapped 3x
#946
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UPDATE:
So far I have:
- 4x4ft Hammer Strength Weightlifting Platform (new).
- Vulcan Powerlifting Bar (new)
- Vulcan Calibrated Steel Powerlifting Plates (new): 20, 15, 10, 5, 2.5, 1.25, 0.5, and 0.25 kilogram pairs. 25kg plates are out of stock. I'll order 2-3 pair when they restock.
- Vulcan Bumper Plates: 25kg pair (new)
- Found a gym quality weight tree to hold them used for cheap.
- Plyo Box
- Weight Vest
- WaterRower Club Rowing Machine (for car...carEDIO...cadoOO...caDEEde...I can never say that word. I hate it.). I've had this a few weeks in an effort to do more at home.
- CycleOps Spin Bike (also for the C-word)
I plan on ordering a Power Rack and Bench possibly this weekend to finish up.
Also have in here:
- TV
- AppleTV
- Sofa
- Lounge Chair
- Vintage stereo with big speakers
All indoors in an unused room on the first floor.
It's pretty chill.
The best part is that now I can deadlift in socks (not allowed in most gyms) and not spend half my time spraying down equipment and worrying about germs. Yeah, I'll clean my equipment, floors, and furniture. But, this room won't see a fraction of the nastiness in a month that a typical gym does in a day.
(Someone please buy my 808s and 5 spoke to offset this expense! Please. I'm a motivated seller!)
So far I have:
- 4x4ft Hammer Strength Weightlifting Platform (new).
- Vulcan Powerlifting Bar (new)
- Vulcan Calibrated Steel Powerlifting Plates (new): 20, 15, 10, 5, 2.5, 1.25, 0.5, and 0.25 kilogram pairs. 25kg plates are out of stock. I'll order 2-3 pair when they restock.
- Vulcan Bumper Plates: 25kg pair (new)
- Found a gym quality weight tree to hold them used for cheap.
- Plyo Box
- Weight Vest
- WaterRower Club Rowing Machine (for car...carEDIO...cadoOO...caDEEde...I can never say that word. I hate it.). I've had this a few weeks in an effort to do more at home.
- CycleOps Spin Bike (also for the C-word)
I plan on ordering a Power Rack and Bench possibly this weekend to finish up.
Also have in here:
- TV
- AppleTV
- Sofa
- Lounge Chair
- Vintage stereo with big speakers
All indoors in an unused room on the first floor.
It's pretty chill.
The best part is that now I can deadlift in socks (not allowed in most gyms) and not spend half my time spraying down equipment and worrying about germs. Yeah, I'll clean my equipment, floors, and furniture. But, this room won't see a fraction of the nastiness in a month that a typical gym does in a day.
(Someone please buy my 808s and 5 spoke to offset this expense! Please. I'm a motivated seller!)
Last edited by carleton; 03-22-19 at 01:02 AM. Reason: Having image issues.
#947
Senior Member
God this is such a dream to have this gear at home... So jealous!
#948
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UPDATE:
The best part is that now I can deadlift in socks (not allowed in most gyms) and not spend half my time spraying down equipment and worrying about germs. Yeah, I'll clean my equipment, floors, and furniture. But, this room won't see a fraction of the nastiness in a month that a typical gym does in a day.
The best part is that now I can deadlift in socks (not allowed in most gyms) and not spend half my time spraying down equipment and worrying about germs. Yeah, I'll clean my equipment, floors, and furniture. But, this room won't see a fraction of the nastiness in a month that a typical gym does in a day.
#949
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Man, it make a big difference when the heel is lower. Before, I was fighting the shoes to get the weight off of my mid-foot area.
Now I see why people wear special shoes (or simply socks) for deadlifting.
Interesting reading on the subject: https://www.kingofthegym.com/best-sh...r-deadlifting/
#950
Senior Member
It’s crazy, but half racks take up more space than some full racks.
1. Footprint of a 3’x3’ rack is just smaller than that half rack.
2. The big consideration: You lift inside the full rack, rather than in front of the half rack.
Here are a couple in the same price range from Vulcan and (cheaper) Titan.
The one consideration is plate storage. Peg storage (either facing backwards on the rear verticals, or sideways on all verticals) is ok, but can interfere with some lifts. Rolling storage is another option (in the rack when not using it).