Monday, November 28, 2022

Deadlift - Metcon

Monday, November 28, 2022

Home Gym

1300

Warm-up

3 ROUNDS
1:00 Bike/Row 45 seconds jumping jacks
10/10 S/L Glute Bridges
10 Alt. Step Overs
5 Empty Barbell Good Mornings
10 Alt. Bird Dogs
 
Strength

Deadlift (3x2 @ 90-95%*)
*Base percentages off 2-Rep Heavy.
(Score is Weight)
Week 9 of 11

I went 3x265# (93% of 285# 2-Rep Heavy) 

Metcon

EMOM x 12 MINUTES
MIN 1 - 4 Deadlifts (275/185)|(185/135) + 10 Box Jump Overs (24/20)
MIN 2 - :45 Max Cal Bike/Row
MIN 3 - Rest

I did the 185# Deadlifts, but scaled the box jump overs to 20 inches.  I was finishing right as the minute was ending.

I substituted sit-ups for max cal bike/row and managed 18-18-17-18 reps

Holiday Training

Thursday, November 24, 2022

5K Row - 26:19

Back Squat

8x45
8x95
6x135
4x165
4x165
4x165
4x165#

Friday, November 25, 2022

Bench Press

Pull-ups

Clean Technique with Danny

Saturday, November 26, 2022

Run 1.55 miles (19:26 moving time, 12:30/mile)

Snatch Complex (Squat Snatch + OHS + Hang Power Snatch)

35
45
55
65
70
75 - video
75
75#

Sunday, November 27, 2022

SLIPS

EZ Curl and Triceps Kick Backs

Wednesday, November 23, 2022

Run - Push Press

Wednesday, November 23, 2022

Home Gym

1200

Run

1.46 mile run (18:02 moving time; 12:20 pace) around the neighborhood.

Felt really great to get out for a run today after a month.  Last run was 10/16/2022.

Push Press

4x3@85-90% of 2-Rep Heavy

I went 115-115-120-120 for 85% and 89% of 135# 2-Rep Heavy

Finisher

EMOM 10
station 1 - Sit-ups
station 2 - EZ curl

I worked up from 5-10-15-20-10 degree incline sit-ups
I did 10-10-10-8-8 standing curl with 42 pounds

25 minutes total with the weights

Premium Weights







Rack, bar, curling bar, weights, and pull string.
(2) 2.5’s
(2) 5’s
(2) 10’s
(2) 25’s
(2) 35’s
Weights $1/lb

Rack+bar= $750

Curling bar= $95

Would prefer to sell set. Note that this is disassembled. All parts accounted for.

Bench is a little wobbly, will let go for free.

Contacted this guy and offered $185 for just the plates.  He was asking $155, but I do not mind paying a slight premium:

Rep Black 2x35 - $160 retail
Rogue Black 2x25 0 $113 (Echo Pair V2)
Rep Black 2x10 - $70 retail
Rep Change 2x5 0 $50 retail
Rep Change 2x2.5 - $30 retail (out of stock)
--
$423 - He was asking 37% of retail at $155 and I offered 43% of retail at $185.

I ended up picking these up and they were essentially brand new with a light coating of dust.  I probably could have gotten them at asking, but they are well worth $225 so I am still happy to split the difference

Tuesday, November 22, 2022

Swim - 1000 yards

Tuesday, November 22, 2022

Carmody

1200

Swim - 1000 yards

1x400 FR
1x100 BA
1x100 BR
1x100 FR
1x100 BA
1x100 BR
1x100 FR
--
30 minutes total workout

Monday, November 21, 2022

Deadlift - Metcon

Monday, November 21, 2022

CFG - Lacey

1200 - 11 of us

Warm-Up

3:00 Bike/Row
0-1:00 → EZ 
1:00-2:00 → Moderate Pace 
2:00-3:00 → :10 Sprint / :10 EZ

INTO…

2 ROUNDS
5 Calf Raises + 10 Bunny Hops 
10 Body Weight Good Mornings
15 Banded Pull-Throughs*
20 Glute Bridges

Strength

Deadlift (4x3 @ 85-90%*)
*Base percentages off 2-Rep Heavy.
(Score is Weight)
Week 8 of 11

I worked with 255# (89% of 2-Rep Heavy) and moved pretty well.

Metcon

FOR TIME*

24-20-16
Deadlifts (205/145)|(145/100)
Cal Bike/Row**
Ring Rows

*B/t each full set, perform 60 Double Unders. The workout ends with 60 Double Unders.

BIKE: 24-20-16
ROW:30-24-20

I scaled to 95# deadlifts, 24-20-16 cal row; and did the ring rows.  I scaled to 60 rope skips per round.  I ended up finishing in 14:51 and felt like I put in an honest effort.

Finished with 2x10x50# reverse hyperextensions

Bench Press - Metcon

Sunday, November 20, 2022

Home Gym

1200

SUPERCHARGED SUNDAY - SUN, NOV 20

Warm-Up

AMRAP x 6 MINUTES
10 Arm Circles x 2 directions 
5 Bootstrappers 
10 Seal Swings 
5 Hamstring Sweeps 
5 Scap Push-Ups
5 Frog Jumps*

From a tall plank position, jump the feet forward, landing on either side of the hands, in a squat position. Then jump back into a tall plank position. 

Metcon

2 SETS*
AMRAP x 10 MINUTES
10 DB Deficit Push-Ups (50/35)|(35/20)
15 Feet Anchored Sit-Ups
10 Alt. DB Burpees
10/10 Single Arm DB Push Press
-Rest 2:00 b/t Sets-

*Start the AMRAP from the beginning in each new set.

OR

Hall (Time)

5 Rounds for Time
3 Cleans (225/155 lb)
200 meter Sprint
20 Kettlebell Snatches (1.5/1 pood) (10 each arm)
2 minutes Rest

In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here
 
OR

Metcon (3 Rounds for reps)

4 Minute AMRAP
1 Rope Climb 
15 Hand Release Push-Ups
5 Up Downs + 5 Burpees
-Rest 2:00 b/w-

6 Minute AMRAP 
2 Rope Climbs 
10 Kipping HSPU 
20 Up Downs
-Rest 3:00 b/w-

8 Minute AMRAP 
3 Rope Climbs 
5 Strict HSPU 
20 Burpees

Bench Press

8x45
8x95
8x115
6x135
6x135
6x135#

Metcon

Metcon (3 Rounds for reps)

4 Minute AMRAP
1 Pull-up
10 Push-Ups
5 Burpees
-Rest 2:00 b/w-

6 Minute AMRAP 
2 Pull-up 
10 Deficit Push-Ups (4")
10 Burpees
-Rest 2:00 b/w-

8 Minute AMRAP 
3 Pull-ups
10 Deficit Push-Ups (8")
15 Burpees

I obviously adapted this from Supercharged Sunday and it turned into a fun little workout.

AMRAP 4 - 2 Rounds + 13 Reps
AMRAP 6 - 2 Rounds + 7 Reps
AMRAP 8 - 2 Rounds + 1 Rep

The total ended up being:

3+6+7 = 16 pull-ups
30+25+20 = 75 push-ups
12+20+30 = 62 burpees





SLIP - Metcon

Saturday, November 19, 2022

Home Gym

1400

Warm-Up

EMOM x 6 MINUTES (:45 WORK // :15 REST)
MIN 1 - Cardio - rope skips
MIN 2 - BW Lunge-Lunge-Squat
MIN 3 - Quad + Hamstring Stretch
MIN 4 - Alt. 90/90 Hip Rotations
MIN 5 -  Burpee + Vertical Jump
MIN 6 - Cardio - rope skips

SLIP

Scales - front back left right - 20 seconds each
L-sit - struggling, but 3 attempts
Inversions - 1-2 reps to 3 abmats
Plank - 90 second hold
 
Metcon

EMOM x 28 MINUTES

MIN 1 - Cardio Choice* - 75 rope skips
MIN 2 - 14 Slamball Alt. Lunges (30/20) - scale to 6# med ball
MIN 3 - 7 Box Jumps (28/24)
MIN 4 - :45 Max Slamball Squats - scaled to 6# med ball

Cardio Options...
200 Meter Run
15/12 Cal Row
12/10 Cal Bike
75 Double Unders
15 Burpees

(Score is Total Reps of Slamball Squats)

I managed 19+18+19+18+18+18+18 = 128 reps

Despite scaling aggressively this was tough.  For me it was 40-45 seconds of work and 15-20 seconds of rest each minute.

Deadlift - Metcon

Friday, November 18, 2022
Home Gym
1330

Warm-Up

3 SETS
20 Fast Mountain Climbers
10/10 Leg Swings (For/Back/Left/Right)
5 Down Dog Up Dog
5 Scap Pull-Ups
5 Jumping Pull-Ups or RR

Into…
 
:60 Pigeon Stretch (:30 Ea)
:30 Cat Cow 
:60 Face Up Scorpion 

Strength

Deadlift (5x4 @ 80-85%*)
*Base percentages off 2-Rep Heavy.
 (Score is Weight)
 Week 7 of 11

I used 235# and moved well.
 
Metcon

Indoor Helen (Time)
3 Rounds for time of:  
500/400m Row or .7/.6 Mile Bike
21 Kettlebell Swings, 53# / 35#  
12 Pull-ups

As it was cold and my pull-ups suck and I wanted to catch some of yesterdays stimulus, I modified to:

3 rounds of:
15 air squat
20 sit-up
21 kbs (35#)
4 pull-ups

I moved well and finished in 10:06

Push Press - Metcon

Wednesday, November 16, 2022

Home Gym

1730

Warm-Up

EMOM x 9 MINUTES (:40 WORK // :20 REST)
MIN 1 - Bike/Row
MIN 2 - Push-Up to PIke
MIN 3 - Plate Hops
MIN 4 - Bike/Row
MIN 5 - Shoulder Swimmers 
MIN 6 - Single Unders
MIN 7 - Bike/Row
MIN 8 - Empty BB Strict Press + Push Press
MIN 9 - Single Unders or Double Under Attempts

Strength

Push Press (5x4 @ 80-85%*)
*Base percentages off 2-Rep Heavy.
(Score is Weight)
Week 7 of 11

5x105# (78% of 135# 2-Rep Heavy)
 
Metcon

AMRAP x 3 MINUTES

Max Cal Bike/Row

-Rest 1:00-

 AMRAP x 3 MINUTES
10/8 Cal Bike or 12/10 Row
12 Push Press (95/65)

-Rest 1:00-

 AMRAP x 3 MINUTES
10/8 Cal Bike or 12/10 Row
12 Push Press
36 Double Unders

-Rest 1:00-

AMRAP x 3 MINUTES

Max Cal Bike/Row

(Score is Total Reps)

I used 65# for the push press and did penguin taps as a scale for DU.

Row 1 - 36 calories
AMRAP 1 - 12+12+12 = 36 reps
AMRAP 2 - 12+12+36+9 = 69 reps
Row 2 - 34 calories
--
175 reps total

It was a little bit of a pain with the rower in the basement and the garage being the only good spot for rope skips.  I ended up all over the house for the warm up and then in the garage for push press and then in the basement for the metcon.  Still good to get a workout in.

Tuesday, November 15, 2022

Accessory - Snatch

Tuesday, November 15, 2022

CFG - OPEN GYM

1330

Warm-Up

EMOM x 5 MINUTES
MIN 1 - :30 Row - ARMS ONLY
MIN 2 - :30 Row - LEGS ONLY
MIN 3 - :45 Row - 20-25 S/M
MIN 4 - :45 Row - 25-30 S/M
MIN 5 - :45 Row - 30+ S/M

Into… 

AMRAP x 5 MINUTES
10 Single DB Front Raises
5 Hollow Rocks
5 Supermans
:20 Active Bar Hang

Strength

3 SETS
15 Hollow Banded Lat Pulldowns
5 Pause Kip Swings*
15 DB Pullovers
-Rest as Needed b/t Sets-

*1 Rep = :01 Pause in Hollow Position + :01 Pause in Arch Position.
Week 2 of 4
 

Metcon

EMOM x 15 MINUTES
MIN 1 - 15 Toes to Bar
MIN 2 & 3 - Max Cal Row
(Score is Total Cals)

Burgener Warm up with PVC

Snatch Complex

Snatch with Pause at bottom + Overhead Squat

15
25-25-25
30-30-30 kg

moved well

Walking Lunges

6x15 walking lunges (~40 feet) - go every 90 seconds

60 minutes total workout

Monday, November 14, 2022

Front Squat - Metcon

Monday, November 14, 2022

CFG - Janet

1200 - 16 of us

Warm-Up

AMRAP x 2 MINUTES
10 Calf Raises
5 Kang Squat 
10 Bunny Hops
5 Burpees

INTO…

2 ROUNDS
Short Lap Run
10 Alt. 90-90 Hip Rotations
8 Pause Air Squats (3 sec pause)
6 Jump Squats 

Strength

Front Squat (5x4 @ 80-85%*)
*Base percentages off 2-Rep Heavy.
(Score is Weight)
Week 7 of 11

I went 5x145# (83% of 175# 2-Rep Heavy)
 
Metcon

2 ROUNDS FOR TIME
400m Run
3 Front Squats (165/115)|(125/85)
30 Wall Balls (20/14)|(14/10)
3 Front Squats
20 Burpees
3 Front Squats

I scaled a little too aggressively and finished in 13:10.  

400m run ~2:45
95# FS - perfect, maybe could have gone 10 pounds heavier
10 WBS 10# - should have done 20 or all 30, scaling weight was a good idea
10 Burpees - perfect

Round 1 was a little over 6 min and round 2 was around 7  min

Finisher

2x10 Seated Cable row - 70#
2x10 single leg calf raise

If I Were Moving Out of State...

What gym equipment would I take with me?

I would likely start from scratch and buy flooring and a half rack at the new location.  I would get a new pull-up bar

I would bring my Rogue Bench and Eleiko Barbell.

I would bring some weight (660#)
  • 45s - Rep Color, AFA Falcons, York
  • 25s - Rep Comp, Broncos Billard
  • 15s - Hi-Temp
  • 10s - Rogue, Eleiko, Hercules, Milled York, Broncos BFCO
  • 5s - Eleiko, Milled York
  • 2.5s - Eleiko, York
  • 1.25 - Eleiko
  • 0.5 - Unbranded
I would bring the QuickLee and TeamGupta OSO Collars

I would bring my DC Blocks

I would bring my 20#, 27.5#, 35#, 50# functional fitness dumbbells (260#)

I would bring my York Dumbbells 1-50# (654#)

I would bring my abmats and jump ropes

I would bring my blob and other grip implements.

I would bring the gymnastics mat

I would bring the clock and decorations

I would bring the Crossover Symmetry bands and regular bands

--

Over the next 10 years, I will be reducing my gym needs, wants, etc.  I will always want to squat, bench and deadlift.  I will always want to do a pull-up and jump on a box.  Everything else is kind of gravy and collecting.  It will be increasingly less reasonable to be able 

Sell List:

44# Mutt Bar
DB over 75# - hard to come by, but valuable, could take a while to sell
First Place Plyo boxes - will be difficult to part with these

Saturday, November 12, 2022

Hammer Strength FWADJ Bench

I have been keeping my eye out for a commercial grade adjustable bench.  I was hoping to come across a reasonably priced Power Lift, but this beauty from Hammer Strength fits the bill.




The pictures do not do it justice.  It appears to have 6 settings from 10 degree decline to 75 degree incline and the foot plate is a real bonus in aesthetics and functionality.

My goal would be to use it as a dumbbell bench.

The price tag of $150 obo is half of what they have been listed for on line. Currently there is a model that is on Ebay for $750 with 10 people watching.  That seems ridiculous, but $100 to $250 is a good range for commercial grade benches.

Only downside is that this beast weight in at 100 pounds.

Johnny Belknap was a nice seller.  The bench was saved from a high school that was getting rid of gym equipment.  It was in good shape with no rust, but there is a slight tear in the upholstery.  Considering that, I offered $120 and he countered at $130 which I felt comfortable paying.  I could have it repaired or reupholstered for less than $100. 

Machine Classification: FWADJ
  • Item:  Adjustable Bench
  • Training Zone:  Multi Zone
Technical Specifications: FWADJ
  • Dimensions  66" L by 22" W by 43" H
  • Weight  100 Lbs.
  • 11 gauge steel for rugged durability
  • Variety of free weight strength training options including Olympic stations, Training stations, Storage stations, and Body Weight stations
  • Convenient storage options include dumbbell racks, barbell racks, and bumper plate storage
  • Features a sturdy, bolt-together design
  • Constructed of the same durable components as Hammer Strength plate-loaded equipment
  • Foot support
  • Easy user adjustments
Full Circle Padding makes replacement padding.  $82 without edge guard and $108 with nylon edge guard.

Garage Gym Competition Fall 2022

#GarageGymCompetition

This is my second year participating in the Garage Gym Competition.  I had a lot of fun in the spring and put up a 750# Total.

Since May, I have not focused on Powerlifting.  We are halfway through a Front Squat and Deadlift cycle at Crossfit and I have been Benching a little more since I have been sick.

Squat

215
230
240# - GGC PR

240 is within spitting distance of my lifetime best of 264# (2/24/2020)

Bench

180
190
195# - GGC PR

195 is really close to my lifetime best of 205# (10/27/2015)

Deadlift

315
330 - GGC PR, lifetime PR!
335

330 represents a lifetime PR, nudging past the 325# block I have not been able to push past until now

Total = 765# (2% improvement over last year 235+190+325=750).

I was happy to go 8 for 9.  I was honestly surprised that I was not breaking 335 off the ground.  330 may not have been pretty, but it felt fine.  I expect there was some neurological fatigue.  Three maximum efforts in 1.5 hours is not joke.

I did not expect any massive improvement.  Honestly, the fact that I could set a deadlift PR is still amazing to me and gives me hope that an 800 or 850 pound total not out of the question.  I targeted 275+225+345=845 back in May, but never put together a plan to achieve it.  I would like to maintain my squat and deadlift and intend to bench press two days per week.

I also had some new equipment for this competition including my Iron Grip plates, Texas Power Bar and Strongarm Sport Deadlift Bar.







Thursday, November 10, 2022

Bench Press

Thursday, November 10, 2022

Basement Gym

1300

Bench Press

8x95
8x115
8x135
3x145
3x155
3x165#

Standing EZ Curl

8x40
8x50
8x50

Triceps Kick Back

8/8x15#

30 minutes total workout

First time unpacking and using the "blemished" Texas Power Bar.  The knurling is aggressive and it looks fabulous.  There are the slightest blemishes at the chamfer of one of the sleeves.  Otherwise perfect.  Wonderful bar for $250!

Sunday, November 6, 2022

Iron Grip 20# DB

I could not help myself and ended up picking up some 20# Iron Grip dumbbells (24 Hour Fitness branded).  These were being offered by Amy Roush on Offerup.  They are in great shape and a good weight for functional fitness.

My functional fitness weights now span

20 - Iron Grip
27.5 - Rep
35 - Unbranded Urethane
50 - Iron Grip

This is a pretty good mix.

Bench Press - Biceps Curls

Saturday, November 5, 2022

Home Gym

1500

Bench Press

8x95
8x115
6x135
4x145
3x155
3x165

Superset with

8x40 EZ Curl Standing Biceps Curl

Played around with banded neck training

30 minutes total workout

Saturday, November 5, 2022

Rogue LB-2 8" Log Bar

This gem popped up on Craigslist in Castle Rock.  Unfortunately the seller wants $350 for it.  The log currently retails for $407.50 plus another $90 tax and shipping.  $350 represents about 70% of the shipped price and 88% of retail.  

I would like to play with a log, but am a buyer at $100-$150.

There is still a Power Lift 130# log that has been listed forever out of Aurora for $300.  Retail on that was $529.  Shipping would be even more.

8" Rackable direct from Titan is $218 (5% off of $229 regular retail pricing).

Titan Fitness Black Friday

Again lots of good stuff:
  • 9-Bar Storage ($95 vs $105)
  • Seated Stationary Bench ($135 vs $160) - Saw one in Parker on Facebook Marketplace for $100
  • Full Bar Jack ($130 vs $145)
  • 100lb Sandbag ($76 v $85)
  • Freestanding Chalk Bowl ($170 vs $180)

Friday, November 4, 2022

Rogue Matte Black November Sale

Rogue Fitness is having an amazing sale.  Even I found stuff I was interested in, but will not purchase.

Ohio Power Bar - $295
Home Timer - $125
Matador - $95
DB-15 - $135 (from $175, sell for $100 boneyard on secondary market)
Sandbag - $85 (from $95) for the 100#
3x3 strip 2.0 - $30
Wrist Wraps - $11
HR-2 Half Rack - $810
Ski Erg - $850
Westside Bench - $825
Rogue 2022 45# Games Plate - $167.50
Ghost 25kg pair - $258
Band Bell - $319

Unfortunately or Fortunately, I could not build a cart of 5 for $5 or 3 ships free.

I am tempted with the 100# sandbag for $85.50, Goat Tape for $12.58 and Wrist Wraps for $11.  Total would be $109 + $8 tax.

Gym Towel - $17
Wall Amigo - $35


Home Gym - Multiple Athletes

My wife and I were training together yesterday and the space was absolutely useless for two athletes.  If my daughter was in there as well it would have been chaos.

I have certainly come a long way in terms of being organized, but there is still not a lot of floor space.  The Hoist Ab Bench and Rogue Squat Stand a large items.  The Squat Stand gets some use, but it still makes sense to primarily set up in the basement for rack movements.  My plan is to replace the Yoke in the basement with the Squat Stands.  The Yoke will go into "storage."  

The foot print for training athletes should be at minimum a 9x9 continuous space.  My space is currently about 10x24 - 240 square feet.  As much as I have leveraged wall storage, the continuous training floor space is narrow and irregular.  Getting rid of the squat stand will help a lot.  The other fix would be to move the DC Blocks somewhere else.  This would not fix everything, but it would be a big improvement.  Another issue is the strongman implements.  I need to move the stones, sandbags and crash pads.

The better solution is to open up another garage bay for a second athlete.  A little tedious, but not the end of the world.

Front Squat - Metcon

Friday, November 4, 2022

CFG - Lucas

1200 - 15 of us

Warm-up

AMRAP x 3 MINUTES
9 Glute Bridges
6 Alternating Mtn Climbers
3 BW Kang Squats

Into…

AMRAP x 3 MINUTES
9 Russian KB Swings
6 KB Goblet Lunge-Lunge-Squats
3 Cat Cows

Into...

:60 Tricep stretch
:60 Wrist Stretch
:60 Barbell in Front Rack 
 

Strength

Front Squat (3x2 @ 85-90%*)
*Base percentages off 2-Rep Heavy.
(Score is Weight)
Week 5 of 11

I used 155# (88% of 175# 2-Rep Heavy) 

Metcon

5 SETS
AMRAP x 3 MINUTES*
13 Russian KB Swings (70/53)|(53/35)
26 Air Squats

-Rest 1:00 b/t Sets-
*Pick up where you left off.

I scaled to a 44# KB and managed 8 Rounds + 27 Reps.  I was pacing pretty evenly.

Finished with 2 sets of Reverse Hyper at 100# to loosen up the low back.

Bench Press - Row

Thursday, November 4, 2022

Home Gym

1400

Warm-up

EMOM x 8 MINUTES
MIN 1 - :30 Hollow + :30 Flutter Kicks
MIN 2 - BW Cossack Squats 
MIN 3 - :30 Inch Worms + :30 Banded Tricep Extensions
MIN 4 - Face Down Scorpions
 
Strength

Bench Press (6-6-6*)

*Start Moderate and Build to something Mod-Heavy. Superset each set with 20 DB Overhead Tricep Extensions.

I went 115-125-135# and used a 15# DB for overhead extensions 

Metcon
Metcon (No Measure)
4 SETS FOR QUALITY
ON A 5:00 RUNNING CLOCK...
1:00 Max DB Flutter Kicks (Athlete Choice, Moderate)
14 Alt. DB Goblet Cossack Squats
10 Tempo Empty Barbell Strict Press (2121)
Cardio Choice* in Time Remaining...

*For Cardio Choice, choose a pace that you can sustain for the entire time remaining in the set.


Row-Vember

30 minute row - 5654 meters

Thursday, November 3, 2022

Curl Bar and Plates





James Underwood had the following listing in Fairplay, CO

X- Mark solid Olympic curl bar with 6 ten pound poly coated plates plus “Lock Jaw” collars. 
No cracks or chips in the poly plates. 
All in excellent condition. 
$90

Will meet for delivery to reduce time and milage 

I had been watching this for quite some time as he started at $130 and has been working his way down.  I did not want to drive the 1.5 hours to Fairplay, so did not reach out.  If I can meet him near Morrison, that would be a win.

X-Mark sells a variety of Curl Barbells in the $71-$87 range based (plus they are 15% off right now).  They are all either manganese phophate or black manganese phosphate coated.

Iron Horse - 25 mm, extreme angled handles, 49.25"
Chisel - 28 mm, needle bearings - 47.25"
Crowbar - 28 mm - 48"
3675 - 28 mm, brass bushing, 47.25"
Lumberjack - 25 mm, brass bushing - 48.25"
3670 - 25 mm, nylon bushing - 47.25"
Blacksmith - 28 mm, nylon bushing - 48.25"

This appears to be a 3670 or 3675.  I am not particular about bar diameter.  It appears to have brass bushings and would be the 22 pound 3675 model.  The loadable sleeve length is 6.75" which is a little longer than the 3675, but it definitely has brass bushings.  It is also for sure 28 mm.  I need to weight it, but it is on the order of 22 pounds.

The Lock Jaw Collars are a premium brand and these appear to be the original model.  The Pro 2 currently retails for $43/pair.

The (6) Intek plates and the gem in the listing.  They appear to be Armor Series Solid Urethane Olympic Plates.  These are premium commercial quality plates that retail for $4/lb.  Even in the secondary market, urethane coated plates can command $2/lb.

The $90 asking price compares to 26% of the $340 (74 + 32 + 240) retail and 62% of the $145 (45 + 10 + 90) secondary market pricing.

The way I see it, I am getting the plates for $1/lb; the clamps for $5 and the curl bar for $25.  It will be a nice addition if it comes through.  I know rackable curl bars are popular, but I really do not need anything that big.

I met Jim at the Phillips 66 and he turned out to be an interesting, fit guy in his 60's.  He came up in the Golden Age of body building in the 1970's and 1980's.  He was a Mr. Missouri who trained with the wrestlers of the era in Atlanta (including Les Thornton) and even made trips out to LA to train at Muscle Beach and Gold's Gym.  His last contest was in 1998, which seems like a long time ago, but still fun to have the back story.  He has owned gyms in the past as well.

Texas Power Bar

I picked up a Blemished Texas Power Bar that was being offered for $250 + $29 shipping.  They offered the same barbells a year ago.  Retail is $305 and while $55 may not seem like a substantial savings, the secondary market for these bars commands $200 so it is a worthwhile purchase in my opinion.  I am very excited to give it a whirl and "retire" my beater bar.

BLEMISHED Texas Power Bar - Black Zinc/ Chrome Sleeves

Regular price$305.00 Sale price$250.00
Starting at $23/mo with Affirm. Prequalify now

Shaft - New Black Zinc
Sleeve - Chrome - w/Cosmetic Blemishes

BACK FOR A LIMITED TIME

**This bar is in stock and ready to ship while supplies last.

This is our original Texas Power Bar with slight cosmetic blemishes on the sleeves. This bar has a brand new shaft w/ black zinc plating and chrome sleeves. I understand this bar is sold at a discount due to varying *cosmetic blemishes on the sleeves that did not pass our final inspection process. This bar has a full warranty as listed on our site with the exception being no returns or exchanges due to cosmetic flaws or change of mind.

*Plating issues/Scratches/Dings/Nicks etc. 

**All Sales Final 

Specs: 

86” Length
28.5mm Diameter (1 1/8”)
17” sleeve length
52” between collars
20kg or 44lbs
32” hand space rings
190k min tensile strength
Aggressive knurl
Center knurl

Wednesday, November 2, 2022

Deadlift - Metcon

Wednesday, November 2, 2022

Home Gym

1330

Warm-up

400m Jog

Then Into…

 3 SETS
10 Alt. Standing Trunk Twists
5/5 Staggered Stance BW RDL
10 Scap Push-Ups
10/10 Leg Swings

Then Into...

1 SET
:30 Pigeon each side
:60 Cat Cow
:60 Glute Bridges
10 Tempo Barbell Deadlifts @2121

Strength

Deadlift (3x2 @ 85-90%*)

*Base percentages off 2-Rep Heavy.
(Score is Weight)
Week 5 of 11

3x2@245# (86% of 2-Rep Heavy)
 
Metcon

7 ROUNDS FOR TIME
200m Run
7 Burpee Box Jump Overs (24/20)
5 Deadlifts (255/175)|(175/115)

I scaled this to a 20" box and used a 175# barbell.  I finished in 28:54.  I started off hot and finished the first round in 3:30 and then slowed progressively from there with an average time over 4 minutes

Front Squat - Metcon

Friday, October 28, 2022

CFG - Lucas

1200

Warm-up

AMRAP x 3 MINUTES
8 Alt. Lunges
6 Bootstrappers
4 Cat Cows

INTO…

AMRAP x 3 MINUTES
8 Barbell Back Rack Lunges
6 Wall Balls
2 Side Lying Windmills

Strength

Front Squat (4x3 @ 80-85%*)

*Base percentages off 2-Rep Heavy.
(Score is Weight)
Week 4 of 11
 
4x135# (77% of 175# 2-Rep Heavy)

Metcon

FOR TIME
30 Alt. Back Rack Lunges (115/75)|(75/55)
20 Wall Balls (20/14)|(14/10)
1 Minute DBL KB Static Hold in Farmer Carry (53/35)|(35/26)
20 Alt. Back Rack Lunges
40 Wall Balls
1 Minute DBL KB Static Hold in Farmer Carry
10 Alt. Back Rack Lunges
60 Wall Balls
1 Minute DBL KB Static Hold in Farmer Carry

I scaled this pretty aggressively with 35# barbell, 10# med ball and 35# kettlebell.  It still lit me up and I finished in 14:35


CMU - Pull-ups Step-ups

Tuesday, November 1, 2022

Colorado Mesa University

0800

Warm Up

5 min Echo Bike - 30 calories

Pull-up

3x3

Chest Cable Crossover

3x10x25#

Alternating DB Curls

3x10x20#

Box Step Ups

200 reps to 20"

40 minute total workout

CMU - Bench Press

Monday, October 31, 2022

Colorado Mesa University

1200

Warm Up

3 min versa climber

Cindy - 2 rounds (2 good pull-ups and 3 partial pull-ups per round, unbroken)

DB Push Press 

3x2@55# dumbbells

Decline Bench Press

2x5x135#

Hammer Strength Isometric Row

4x10x90#

Incline Bench Press 

3x5x95# - this felt remarkably more difficult than I remembered

Calf Raises

3x12x45#

60 minute workout

Colorado Mesa University has a great fitness facility and lots of sports.  The rec center features basketball, indoor track and climbing wall.  I did not visit the pool or the functional fitness area.

The main gym had plenty of free weights and machine weights.  Three squat racks, 2 flat bench, incline and decline bench.  They had a mix of premium equipment including Hammer Strength, Rogue and others.  The dumbbells went to 125# in one rack and to 50# or 100# in the other racks I saw.  I enjoyed trying a versa climber for the first time.  I did not care for it, but it is compact and a great warm up tool.  They had plenty of floor space for calisthenics and functional fitness.  It was clean and organized and I felt compelled to wipe down my equipment after use.