Reply With QuoteMaybe Ray Williams was training at your gym - bars are gonna bend...
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Barbell update! There was one bar here with decent knurling, an appropriate (<30 mm) bar diameter, and a reasonable amount of spin. I noticed on Thursday that it was bent. Then on Sunday I noticed we got a brand new one! And now, two days later, that one is bent too. I don't care what you're doing (short of smashing it on the safeties, which I haven't seen anyone do), a bar should not bend from two days of use. That's just a crappily-made bar.
Once/if I confirm that I can ship it back home at the end of my deployment, I'm planning on buying a bar and having it delivered here so I have a good one to use. I've got a 28mm Rogue Training Bar, a 28.5mm Rogue Bar 1.0, and a 29mm 45-lb Bare Steel Ohio Power Bar at home.
I'm looking at the Stainless Steel Ohio Bar ($350), the B&R Bar 2.0 ($295), or the Rogue Bar 2.0 ($255). Thoughts?
Monday, 20 March
Cable Curl: 70x12x3
Triceps Pressdown: 90x12x3
Hammer Curl: 30sx12x3
LTE: 50x12x3
Assault Bike: 0:20/1:40x2
I hate this bike. Instead of recovering better between sprints, I'm just getting faster and being even more dead. Sweet.
Tuesday, 21 March
Front Squat: 220x3x5
Press: 187x5x3
Power Clean: 237x3x5
Chinup: BWx6x3
Semi-planned switch. I was considering putting in a light squat/front squat day, but I hadn't decided for sure until I felt my right hamstring at 308 on my squat warmups.
These were pretty light, but I really need to keep working on my ankle mobility, especially my right one. I broke it just about a decade ago and I've never had the same ROM since then. Makes it hard to get my knees forward, even with lifting shoes.
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Maybe Ray Williams was training at your gym - bars are gonna bend...
Member
Barbell update 2.0, ordered a Stainless Steel Ohio Bar.
I wish.Originally Posted by Chris McCarthy
Wednesday, 22 March
Cable Curl: 80x9x3
Triceps Pressdown: 100x9x3
Hammer Curl: 35sx9x3
LTE: 64x9x3
Assault Bike: 0:20/1:40x2
Thursday, 23 March
Comp Squat: 413x5x3
Bench Press: 275x5x3
Deadlift: 462x5x1
Chinup: 17x5x3
Friday, 24 March
Cable Curl: 80x10x3
Triceps Pressdown: 100x10x3
Hammer Curl: 35sx10x3
LTE: 64x12x3
Assault Bike: 0:20/1:40x2
Moving to 3 rounds on Monday, not looking forward to it. I don't know why these are so bad, but they are.
Sunday, 26 March
Comp Squat: 407x5x3
Press: 187x5x3
Power Clean: 242x3x3
Chinup: BWx6, 6, 8
Blegh. Everything was off. I had about 3 good squats and 2 good presses total.
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Monday, 27 March
Cable Curl: 80x12x3
Triceps Pressdown: 110x12x3
Hammer Curl: 35sx11x3
LTE: 75x10x3
Assault Bike: 0:20/1:40x3
LTEs are starting to bug my elbows, which is the oppsite of what arm training should do, so they're getting swapped out.
Tuesday, 28 March
Front Squat: 264x3x5
Bench Press: 281x5x3
Deadlift: 484x5x1
Chinup: 22x5x3
Used straps on deadlift. These bars are not ideal.
Wedmesday, 29 March
Cable Curl: 90x12x3
Triceps Pressdown: 110x12x3
Hammer Curl: 35sx12x3
Triceps Extension: 9x12x3
Assault Bike: 0:20/1:40x3
Not sure what the replacement for LTEs is actually called. It's this one (with a rope), except that if I stood that far away from the machine I'd probably smash the weight stack against the top.
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Thursday, 30 March
Squat: 396, 440, 484@8.5
Press: 176, 198, 220@8.5
Power Clean: 132, 220, 264 (miss)
Despite other rationalizations I made up afterward, the real reason I worked up to heavy singles today was that I wasn't feeling up to my planned lifts. Let's call it autoregulation. Speaking of which, I think I'm going to transition back to using RPE and give it another shot.
That said, it went alright, except for power cleans. I can't remember the last time I failed a sub-300 clean. I got it to upper-chest level, but felt my legs shooting out to the sides and didn't commit to catching it. On the plus side, I was pleasantly surprised at how easily press went up.
Friday, 31 March
Bench Press: 308, 330, 352@9.75
Deadlift: 484, 528@8
Couldn't have gotten another rep at 352, but I could've done 5-10 more pounds. 528 was pretty much a stiff-legged deadlift, I need to work on that.
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It's good for the soul to have a day of singles from time-to-time.
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Also good for me to know where I am, strength-wise. My upper body is closer to pre-break strength than I would've expected, while my lower body is about where I figured it would be. Slowly getting back to where I was, and then I'll go past that.It's good for the soul to have a day of singles from time-to-time.
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Sunday, 2 April
Cable Curl: 100x12, 12, 10
Triceps Pressdown: 120x12x3
Hammer Curl: 48s(?)x11x3
Triceps Extension: 12x12, 12, 8
Assault Bike: 0:20/1:40x3
Odd setup in my gym, in that most everything is in kilos, except that the majority of the dumbbells are in lbs. Everything from 55 lbs up is pounds, even though the rack positions are marked in kilos. For whatever reason, below 55 lbs we've got a different type of dumbbell (Valeos), and they don't have the weight marked anywhere on the dumbbell. I measured the ones marked "16 kg" and they came out around 35 lbs, so I'm assuming the ones labelled "22kg" are reasonably close as well. Which means I've got a 13 lb jump in each hand, which is a bit inconvenient, but oh well.
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Are you seriously living in Rammstein?
Heh.
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Yes? Kind of. I'm stationed at Ramstein (Rammstein is the band), but my house is in Hinzweiler. And I'm currently deployed, so not at the moment.
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