Power Lift Weight Benches

From Facebook Ad $400

From Facebook Ad, $300, went to $250

Bench without rips, originally wanted $450, dropped to $350 quickly

Being offered by Young Kim in Greeley, listed 7/22/2022.

I would certainly love to have a Power Lift bench, but have to admit that this would be a heavy piece that would not see a lot of action.  If it was for $200 and a 30 minute drive, I would grab it.

From Power Lift, they are $500 and $650 respectively, but shipping would be an additional cost, probably around $300.  Needless to say $350 is a great deal for the bench with nice upholstery that I may inquire about in the future.  

The only other bench I have ever seen local was $100, but I never heard back from the seller.  I assume it sold quickly.

Inversions - Metcon

Thursday, July 28, 2022

Home Gym

1400

Warm-up

TABATA

8 SETS (:20 ON / :10 OFF)

Cal Row

INTO…

2 ROUNDS

10 Cat Cow

10 KB Turkish Sit Up

10 Plank Shoulder Taps

10 Banded Palloff Presses

10 Banded Pass Throughs

INTO...

4 Minute of Mobility - Crossover Symmetry

Inversions

HSPU to 2 abmat

2-2-1-2 reps

Workout

Metcon (3 Rounds for time)

3 SETS

ON A 6:00 RUNNING CLOCK...

5 pull-up / 10 push-up / 15 air squat

25 meter Farmer Carry - 112# in each hand

30 Alt. KB Horn Taps

3 pull-up / 6 push-up / 9 air squat

15 Alt. KB Horn Taps

-Rest w/Time Remaining-

This was modified from CFG NC Fit WOD.  I finished in 4:17, 4:17 and 4:50 for the 3 rounds.  The Farmer's walks were brutal. I need to start lighter and work my way up.  I moved well on everything else.

Gym Update

I finally took the time to secure the Modular storage unit to the wall.  I noticed the potential to tilt when I was using the unit for Crossover Symmetry bands.  As my intention is to get heavier bands, I did not want to make this situation worse.

Back Squat - Metcon

Wednesday, July 27, 2022

Home Gym

1200

Warm-up

3 ROUNDS:

200m Run

5 Good Mornings

10 Quad Stretch + Lunges

5 Inchworm Push-Ups

5 Bootstrap Squats

10 Cossack Squats

Strength

Back Squat (3x8 @ 21X1*)

Rest :30 seconds

then superset with...

8/8 DB Farmer Split Squats

-Rest 1:30 b/t Sets-

Week 4 of 9

This was tougher than I expected.  I used 115# for the Back Squat and kept good tempo.  I did the Farmer split squat unweighted.

Workout

Metcon (AMRAP - Reps)

EMOM x 16 MINUTES

MIN 1 - 20 Alt. Back Rack Lunges (115/75)

MIN 2 & 3 - 400m Run

MIN 4 - :45 Max Hand Release Push-Ups

(Score is Total Reps of Push-Ups)

Despite scaling aggressively, I was still getting kicked in the ass.  Lunges were unweighted.  I was running 200m (in 1:30) and managed 16-13-13-13 hand release push-ups.

Timebirds Timer Reset

Power On:

UP, -/+ for time, bird to start

UP rd, -/+ for time, -/+ for rounds, bird to start

dn, -/+ for time, bird to start

dn rd, -/+ for time, -/+ for rounds, bird to start

nt, -/+, bird, r0000 -/+ for rest, rd for number of rounds, bird to start

cL

cL set

AL set

If 2 dots, press -/+/bird to reset

Timebirds Timer

Accessory - Metcon

Tuesday, July 26, 2022

CFG - Janet

1200 - 12 of us

Warm-up

2 ROUNDS

20 Jumping Jacks

5 Bodyweight Good Mornings

5 Scap Pull-Ups

5 KB RDL Deadlifts

INTO …

2 ROUNDS

10 Up-Downs

5 KB Sumo Deadlifts

:15 Active Bar Hang

5/5 Single Arm Russian KB Swing

Strength

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 - 8-12 Banded Strict Pull-Ups*

MIN 2 - 4 Double Dumbbell RDL

MIN 3 - :45 Hollow Hold

*Must be unbroken.

I used a green band at about sternum height stretched across a 6 foot section of rig.  I was able to do sets of 8, but it became difficult at the end.  For RDL I used 35# and could have gone heavier.  For hollow hold, I did tuck holds and still struggled.

Workout

Metcon (AMRAP - Reps)

AMRAP x 6 MINUTES

10 KB Sumo Deadlift (53/35)

10 Toes to Bar

10 Up-Downs

-Rest 1:00-

AMRAP x 5 MINUTES

8 Russian KB Swing

8 Toes to Bar

8 Up-Downs

-Rest 1:00-

AMRAP x 4 MINUTES

6 American KB Swing

6 Toes to Bar

6 Up-Downs

This was OK.  I scaled to a 35# kettlebell and did kipping leg raises the first 6 minute AMRAP and switched to hanging knee raise the last two AMRAPS.

1 - 3 Rounds + 8 reps

2 - 3 Rounds + 1 rep

3 - 3 Rounds + 1 rep

--

Total = 226 reps (including 72 up downs)

Finished with some reverse hyper 2 sets of 8 reps with 50 pounds.

Rogue Calibrated Powerlifting Discs

I could not hold out any longer and had to pick up the calibrated steel plates.  The plates were pristine and Jacob Petersen was a pleasure to do business with.  

Turns out he is a competitive strongman and his home gym reflects that.  In addition to the power rack and a plethora of bars (at least 15, including fubar and other large diameter bars, safety squat bar, bandbell bar), he had 4 different logs, loadable hussafell stone, loadable keg, circus dumbbells, yoke, tank style sled, strongman sandbags, farmers carry handles and a bunch of weight.  Everything was from either Rogue or Mike Bartos' Power Center and there was no evidence of cutting corners or going on the cheap.

He even ordered the customized Rogue bumpers and due to a misspelling my Rogue, he is getting a second set for free.  Fortunately the misspelled set is going to a friend of his who is starting a home gym.

I was like a kid in a candy store asking about grip implements, log size, were the DC blocks worth it?  He did recommend waiting for the next generation of DC blocks.  He even let me try picking up the Husafell stone, which I could break off the ground, but not stand up.  It weighs 145 pounds empty and was loaded to over 200 when I attempted to pick it up.  This had to be a $25K gym that any athlete would be proud to train in.

He was kind enough to invite me to train on Strongman Saturday and I will certainly keep his number handy.

Strict Press - Metcon

Monday, July 25, 2022

CFG - Janet

1200 - 12 of us

Warm-up

AMRAP x 8 MINUTES

3 Burpees

4/4 Moose Antlers

5 Slow Banded Squats

5 Banded 2-1-2 Jumps - Ea.

6 Alt. Step-Ups

Nice warm up, got through 3 rounds and moose antlers

Strength

Shoulder Press (3x8 @ 21X1*)

Then Superset with...

8-12 DB Goblet Heel Elevated Narrow Stance Squats.

Rest 1:30 b/t sets

Week 4 of 9

I worked with 75-80-80# and kept good tempo.  Goblet squats on 15# plates with 15-25-25# for 12 reps.

Workout

Metcon (5 Rounds for time)

5 SETS

ON A 3:00 RUNNING CLOCK ...

5 Push Press (135/95)

15 Box Jumps (24/20)

20 Wall Balls (20/14)

-Rest the Remainder of the Set-

This was tough.  I scaled appropriately to 80#, 20" box and 12# wall ball.  The box jumps were the worst.  I should have scaled to 12 or 18" or scaled to 10 or 12 reps.  All of the movements were unbroken.

Round 1 - 2:02

Round 2 - 2:10

Round 3 - 2:10

Round 4 - 2:17

Round 5 - 2:29

--

Total 11:08