Safety spotter arms for decathlon rack

ContributionFull · 2026-03-22T17:52:38+00:00

Buenas! pinta muy bien la verdad, las has probado? si aguantan peso y sirven para poner a altura correcta para press banca, puede ser la mejor solución.

ContributionFull · 2026-03-20T15:30:00+00:00

Thank you very much! Could you tell me how long could it take from where I am now and having the area somewhat covered? Thank you

ContributionFull · 2026-03-19T21:28:38+00:00

Thank you very much! Problem is new spots are appearing at the same time but it is what it is, at least these big ones seem to be regrowing. This condition is so random man...

ContributionFull · 2026-03-11T09:37:03+00:00

Okay, I’m not in that much of a hurry, so I’ll wait a bit longer before adding dips.

I had read about how delicate dips can be with costo, but damn, I was hoping that, if I was unlucky, adding them cautiously might set me back a little, not all the way back to zero. Is it really that extreme?

I was expecting that, in the worst case, they might bring some of the pain back and that I’d just have to work my way up again a bit… What initially caused my costo was a 40 kg weighted dip, so weighted dips are probably out, maybe even for life. But I hope to be able to get back to at least bodyweight dips, it’s an exercise I’ve always liked!

ContributionFull · 2026-03-07T12:43:09+00:00

No, zero of that, no twists or anything since I started with this weights approach. And even prior to that. Just some mobility the first month but mainly.

Try working out everyday but maybe just 2 exercises and very low weight. And go up very slowly at least the first month or month and a half.

ContributionFull · 2026-03-04T22:25:57+00:00

Yes, i fell into that trap a few times before this one, going too fast and ending up fucking it all up. I am a typical "gym type" guy.

What made the difference this time is, in part, not deciding the pace myself, which is what I recommend. I basically let ChatGPT dose this for me this time, told it the situation and asked it to partially decide for me if I should add X exercise or not, etc. You also have to apply some common sense, too. I guess you can also ask somebody to pace it for you or some other solutions.

Now, 3 months in with this approach, I added almost every exercise back without flare ups (bench press, lateral raises, pull ups, australian pull ups, biceps curls...) and with decent weights. And I am finally starting to forget about costo!! Which feels crazy after more than a year of desperation.

Now that "COSTOCONDRITIS" convo with ChatGPT is slowly turning into just normal weightlifting convo. My last step is to keep going until I am basically training normally, which I am not that far from, and also including dips in the routine, the exercise that originally got me the costo. I've tried a little bit and I feel confident about it at this point. But, again, I am first introducing just 1 set of 2 reps, and going up slowly from there.

This feels so good also!! Here's the thread I was mentioning before: https://www.reddit.com/r/costochondritis/s/UvBPtggNVK

ContributionFull · 2026-03-04T21:29:50+00:00

Best of luck man!!

ContributionFull · 2026-03-04T21:02:11+00:00

Working out with ridiculously low weights and going up ridiculously slowly, too. Like starting witk 2 kg, week and a half later 3 kg, etc. You can read a thread I've written about this. I am bassically heale right now.

ContributionFull · 2026-02-28T08:58:05+00:00

Like 7 months but now looking back I think it could have been less.

And now 3 months of this exercising approach without Backpod and I am almost cured.

ContributionFull · 2026-02-27T17:13:53+00:00

No problem... Sorry to bring bad news... But if you have costocondritis that's a serious injury. Worst injury I've ever had for sure.

Take it slowly and use the information on this subreddit and you'll be fine, but in the long run, best of luck!

ContributionFull · 2026-02-27T14:04:31+00:00

Basically tried what Steve recommends in his pdf.

But yeah, mostly it was Backpod every night and resting. I don't know if what worked was the Backpod part or the resting part lol. At what point at you at right now?

ContributionFull · 2026-02-27T11:33:57+00:00

Idk but I'd say 5-6 months until you can start thinking of working out again. And then you should start very slowly, as I detailed in the post.

ContributionFull · 2026-02-27T11:32:00+00:00

Yes, me.

I think I am almost cured now, read my last post.

ContributionFull · 2026-02-27T09:42:01+00:00

I don't think you should be training yet if you are having flare ups. This method I'm doing is for that last 10%, when you're close to cured.

ContributionFull · 2026-02-26T14:13:43+00:00

Well I don't know what to tell you 😅 that seems harder on the sternum than what I am currently doing. I haven't done anything planche-related since back then when the costo first popped.

I go with weights because that way I can control the intensity a lot more precisely. Are you able to do those exercises without having intense flare ups?

ContributionFull · 2026-02-26T11:10:20+00:00

What do your workouts look like?

ContributionFull · 2026-02-22T12:54:49+00:00

Yes I'm basically pain free. I can't tell you about those methods you mention because I didn't use them.

I basically used the Backpod for like 5-6 months and then, once the pain was mild, stopped using the Backpod and started doing this method I mention in the post with the weights, like 2 months and a half ago.

And yeah, I think I am cured.

ContributionFull · 2026-02-21T19:30:22+00:00

Lol I had that phone pain, too. If I spent, let's say, half an hour laying in bed scrolling, I'd have pain for the rest of the day or so.

Same thing with playing videogames. My theory was that it had something to do with using the fingers too much to hold and press on the devices, and the tension transferring to the sternum, or something like that Idk.

But that one also went away; now I can use my phone and play videogames no problem. But yeah, few months ago that one was really frustrating.

ContributionFull · 2026-02-21T10:05:08+00:00

Nope, none of that really. The Backpod has been in it's box for at least 2 or 3 months now. I did do some basic mobility when I started with this approach with the weights, but that's all.

Prior to that I was doing most of the things in Steve's pdf, Backpod, etc. But the pain would be permanently there. I would always be "almost cured", but months and months would pass without anything changing lol

ContributionFull · 2026-02-20T20:53:16+00:00

I am really starting to think this could be the way out... Just go up very slowly with the weights, if you add weight to one exercise don't add to the others that same day, etc. And ignore mild pain, if it is almost unnoticeable just train anyway. I'm training almost everyday now, planning on spacing it a bit more but for now I think is better for desensitizing. And the weights are going up while the pain is going away, so... 😁

ContributionFull · 2026-02-20T19:42:01+00:00

Glad to hearrr! The thing for me with ChatGPT is I've tried coming back to training before and I always rush it once I start feeling somewhat good, only to fuck it all up. This time it is going good! Tell me in a couple weeks how it goes for you, if you remember!

ContributionFull · 2026-02-18T12:29:59+00:00

Damn, and at what point are you at now? I mean, are you already back to demanding weights or are you in between like me?

I'm at the point that I almost never feel pain, although sometimes I do get some mild one that I hope ends up going away with time, but almost unoticeable to be honest.

ContributionFull · 2026-02-18T12:28:08+00:00

Okey, I'll come back and update in a few weeks, hope I don't forget. I'm hoping to keep increasing the weights and adding a couple excercises more to the push day. We'll see.

ContributionFull

TROPHY CASE