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Post by Jared Enderton on Dec 19, 2009 16:12:05 GMT -5
Not a problem Connie... I might have someone who cvan make them for you, i'll get you the contact info.
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Post by caalvarez2 on Dec 19, 2009 18:29:20 GMT -5
Not a problem Connie... I might have someone who cvan make them for you, i'll get you the contact info.[/quote] awesome brother.let me know.
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Post by Jared Enderton on Dec 19, 2009 19:03:02 GMT -5
You can make the handles a couple ways Connie. THe cheapest will be to basically have a 5', 2"(outside diameter) pipe- then just attach a handle to it... you'd want the handle raised about 15" from the 2" pipe if possible. You could have them make it square(The handle) or sort of rounded. That will be the cheapest route to go and you would probably be set to go with that. The problem there is that it is only going to weigh like 20lbs. each- and- you will have to load a ton of plates on just to get it to your weight... if you haev 100lb. plates it may not be a problem. IF you do need heavier handles let me know- I can give ya some advice on what to do in that situation. www.manta.com/company/mmjd12yTell them you know me personally- they should help you. They made my handles and their son is a great friend of mine- so I have known them for some time.
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Post by Jared Enderton on Dec 19, 2009 19:04:54 GMT -5
and vince can correct me if I am wrong (because I know you have your own handles too) but I believe the diameter of the handle is 1.25" You felt how big it was when training last weekend- so you have a feel for how fat it should be. The pipe just needs to be 2" OD so the plates fit on there correctly.
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Post by vincedecker on Dec 20, 2009 11:40:49 GMT -5
Yep. Inch and a quarter handles is the standard.
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Post by caalvarez2 on Dec 31, 2009 18:39:53 GMT -5
well been busy with the holidays the last week or so...i hope you guys all had a good Christmas and have a happy new year.
i fucked my left ankle up pretty bad that last week of squatting and deadlifting.i never felt anything in training,just woke up on that saturday and it hurt like hell.it was bruised for a few days too.still hurts today,but not near as bad.i've been stretching it,ice massaging it,and doing epsom salt baths.getting better,just slowly.i'm pretty sure its from the pulling and squatting,due to poor,very poor ankle flexibility.i should have worked on this first,since i hadn't squatted since May,and hadn't pulled in over a year.my mistake.so the new log is going to have to wait,as i'm going to take this next month or so to rehab my ankle,and concentrate on getting flexibility back.one of my guys over at Anabolex.com set me up with a great prehab/rehab stretching/warmup routine for upper and lower body that i'm going to concentrate on doing at least 3x a week.i'd like to do it more,about 5x a week,but the ankle isn't allowing that yet.i'm not sure now if i'll be ready for the full-power meet in march,but if not that's ok.i need to get my body back to squat and deadlift shape so i don't hurt something else.so for the next month i'm just going to concentrate on my bench 5/3/1 on Tuesdays,and then some more upper body assistance on Friday,but not too intense,and i will be doing my prehab/rehab routine both days as well,along with my abs/lower back work.i also kept my 5/3/1 for bench the same as the last wave.i'm not worried about my bench,so i felt no need to put the extra stress on my body by raising the %'s for this wave.i want my body to be able to concentrate on the other stuff for the next month or so,and then hopefully i'll be ready to smash come next month.
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Post by caalvarez2 on Dec 31, 2009 18:46:02 GMT -5
12/29/09-5/3/1 week 1
CoachK's prehab/rehab warmup routine rotator cuff work
widegrip lat pulldowns 3x15/50 triceps pushdowns 3x20/10
bench press paused at chest raw 135/10 185/5 225/5 260/5 295/7 315/1-6 count pause 3x10/185 static hold 405/15 count
abs/lower back circuit
romanian deadlifts 3x10/95 hyperextensions 3x10/BW hanging leg raises 3x15/BW ab pulldowns 3x15/50
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Post by vincedecker on Jan 1, 2010 11:10:09 GMT -5
Sorry to hear about the ankle. Sounds like you have a good plan to get it well and then pursue your goals again. Good luck man.
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Post by Jared Enderton on Jan 1, 2010 11:23:09 GMT -5
That is a bummer. Obstacles are usually put in the way to see if you just thought you wanted something or to see if you really want it. I know you'll push through. You'll be able to get some good lifting in upper body wise still at least.
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Post by caalvarez2 on Jan 1, 2010 20:21:14 GMT -5
1/1/10 CoachK's prehab/rehab warmup routine rotator cuff work widegrip lat pulldowns 3x15/50 triceps pushdowns 3x20/15 barbell rows bar/15 135/10 155/10 185/8 paused bench press raw/2 board 135/10 225/5 275/5 315/1 350/1 365/1 385/1 barbell shrugs 3x15/315 abs/lower back circuit romanian deadlifts 3x15/95 hyperextensions 3x15/BW hanging leg raises 3x15/BW ab pulldowns 3x15/50 *have the next 2 days off from work,so hopefully the ankle will improve.i'm going to stay off my feet as much as possible,that seems to help it some.i'm still going to do my prehab/rehab routine both days.i'm kind of feeling a little down right now.i was really looking forward to hitting that full power meet in March with my guys.i just wish this stupid body would cooperate with me for once
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Post by Jared Enderton on Jan 3, 2010 12:21:32 GMT -5
without doing it for so long you kind of have to expect quite a bit of tightness. Don't see it as a setback- see it as a stepping stone for the future, something that had to be done before you can move forward.
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Post by caalvarez2 on Jan 3, 2010 14:05:40 GMT -5
1/3/10
CoachK's prehab/rehab warmup routine rotator cuff work
triceps pushdowns lots
*tried some really light squats with the bar but the ankle said no.there is also something wrong with my right knee.don't know what it is,but it hurt like hell on the way down.
since squats weren't working i went into deadlifts.
sumo deadlifts bar/20 135/10 185/5 205/5 225/stopped at 13 3x10/185
abs/lower back circuit
romanian deadlifts 3x15/95 hyperextensions 2x15/BW 1x20/BW hanging leg raises 3x15/BW ab pulldowns 3x20/50
*deadlifts don't hurt the knee at all.i still feel it,but it doesn't hurt like it did with the squats.the only part of the deadlift that bothers my ankle is the top of the movement,otherwise it felt fine.hopefully i can keep doing the deadlifts.i think squats might be out for awhile longer.
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Post by caalvarez2 on Jan 6, 2010 12:14:07 GMT -5
1/5/10-5/3/1 week 2
CoachK's prehab/rehab warmup routine rotator cuff work widegrip lat pulldowns 3x15/50 triceps pushdowns 3x20/15
bench press paused at chest raw 135/10 185/5 225/5 255/3 285/3 315/4 3x10/185 static hold 405/15 count
widegrip pullups 3 sets/BW
abs/lower back circuit romanian deadlifts 3x15/100 hyperextensions 3x15/BW hanging leg raises 3x15/BW ab pulldowns 3x20/50
*Lance and I can no longer bench on the same day.its just too much for me, by myself, to concentrate on getting him in the shirt,and still be able to concentrate on what i have to do.this is what sucks about it being only the 2 of us,it would be nice to have a couple other guys to help out.i felt extremely rushed through the entire workout,and i couldn't concentrate at all on me.as a result i was already wiped out mentally and physically by the time i got to my first work set for bench.i managed to bang out 4 reps with 315,but it felt heavier than it has in months,in fact everything felt heavy as shit yesterday.so from now on Lance will keep benching on Tuesday's and i'll be benching on Friday's.Lance got a new 2ply RageX with a 2" scoop neck and cross stitching on the chest plate,so its tight as shit and it took forever for me to get that thing seated properly,and it took forever for him to work the boards.way too much for just one guy.
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Post by Jared Enderton on Jan 6, 2010 14:51:16 GMT -5
Oh I hear ya. Although I haven't worked extensively in bench shirts I know that helping others get them on and struggling to get your own on is hard work... It does wear you down and 3 people always does the trick so 1 guy can always rest, but, 2 guys is pretty dang hard.
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Post by vincedecker on Jan 6, 2010 22:09:30 GMT -5
Connie: do you use a pair of neoprene knee sleeves while you're squatting? I have for years, and that has allowed me to continue squatting into my late 30s.
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