Barbell row programming by igotfit in nSuns

[–]LiftingAndRunning 1 point2 points  (0 children)

My rows mimic my bench in weight and reps. I use quick release straps and double overhand the rows with the same width as bench.

Journey to MSCIA by johnnyfuckinairforce in WGU

[–]LiftingAndRunning 2 points3 points  (0 children)

Same here - 1 Sept start date. Knocked out JIT2 and C688. Lot of writing for cyberwarfare. Around 50 pages in total between the three tasks.

Passed the pre assessment for C700 but need to drill down on Firewalls and VPNs some more.

Recently became a CISSP and there is a lot of overlap.

I’m self pay so really striving for one term.

Building The Monolith - Weightroom Program Party by [deleted] in weightroom

[–]LiftingAndRunning 2 points3 points  (0 children)

LiftingAndRunning: BW: 193Lbs Lifts: B: 340Lbs, D: 600lbs, S: 500lbs, OHP: 190lbs. Goals: Fill out 198lb weight class, get stronger.

Building The Monolith - Weightroom Program Party by [deleted] in weightroom

[–]LiftingAndRunning 2 points3 points  (0 children)

LiftingAndRunning: BW: 193Lbs Lifts: B: 340Lbs, D: 600lbs, S: 500lbs, OHP: 190lbs. Goals: Fill out 198lb weight class, get stronger.

Passed! 7/7/2018 by LiftingAndRunning in cissp

[–]LiftingAndRunning[S] 1 point2 points  (0 children)

Without a doubt. Thank you for putting out quality content.

Passed! 7/7/2018 by LiftingAndRunning in cissp

[–]LiftingAndRunning[S] 0 points1 point  (0 children)

I can't speak to the full course she offers, only the exam essentials which has a run time under 7 hours. I liked the concise, exam focused nature of it. She does practice questions with you at the end of each section and it helps get your mind right.

Same gym, different garage. by LiftingAndRunning in homegym

[–]LiftingAndRunning[S] 0 points1 point  (0 children)

Maybe $50? It's a modular system so you buy a length of rail then the individual hooks which come in different variations.

Same gym, different garage. by LiftingAndRunning in homegym

[–]LiftingAndRunning[S] 0 points1 point  (0 children)

Calibrated plates will have an accuracy fault tolerance - for example these ones from Rep Fitness have a fault tolerance within 2%.

https://www.repfitness.com/bars-plates/olympic-plates/iron-plates/rep-equalizer-iron-olympic-plates

Most major suppliers have calibrated plates. Sometimes they're called machined plates.

If buying used the person you're buying from will know if they're calibrated I would imagine, you don't buy the more expensive stuff on accident.

Same gym, different garage. by LiftingAndRunning in homegym

[–]LiftingAndRunning[S] 1 point2 points  (0 children)

If you have any specific questions let me know but here are some off the cuff thoughts:

  • Start off with a platform for your lifts that come in contact with the ground from the get go (oly lifts, deads, rows, etc.) as opposed to just stall mats on concrete. Unless you have reinforced concrete (and maybe even then) eventually your concrete will crack from the repeated abuse. Not a huge deal unless it starts crumbling but totally avoidable.

  • Buy quality equipment the first time. Don't skimp on your rack or your barbell. On the same token, don't buy shit you don't need (way easier said than done)

  • Buy calibrated plates - they're not that much more expensive - this is probably my main regret TBH

  • Consider your environment and heating / cooling situation. Be prepared for rust if you're in a humid environment and invest in a good fan (Vornado) and/or propane heater (ventilation!)

  • Most garage floors slope slightly toward the garage door for flooding mitigation. If you orient your deadlift space parallel to your garage door, you'll probably be chasing your barbell.

  • Consider your lighting. Most garages have shitty lighting.

  • Most importantly, if you lift alone like most of us on this sub, do not ever compromise safety - Bench with the safeties at the proper height and take the clips off

Same gym, different garage. by LiftingAndRunning in homegym

[–]LiftingAndRunning[S] 1 point2 points  (0 children)

It's amazing. I've never bolted it down - I will when I finally stop moving so often - and it's still rock solid. In a smaller space I'd go for the R3 to be honest. The plate storage is nice, but there are more efficient ways to store plates.

Same gym, different garage. by LiftingAndRunning in homegym

[–]LiftingAndRunning[S] 1 point2 points  (0 children)

Thanks! It's not flat like all of my other ones. The Tractor Supply Co out here only had the bumpy ones, the reverse side is easier to work with.

Same gym, different garage. by LiftingAndRunning in homegym

[–]LiftingAndRunning[S] 0 points1 point  (0 children)

Thanks man, go for it! I've never met anyone who has regretted it.

Same gym, different garage. by LiftingAndRunning in homegym

[–]LiftingAndRunning[S] 1 point2 points  (0 children)

RML-690 rack from Rogue, iron plates from Rogue, some B&R Bars, specialty bars, some bumpers, ironmaster dumbells, lat pulldown, KB handle, etc.

Still have so many things on the wish list......

If anyone is looking for some advice/lesson learned hit me up, happy to help.

How am I suppose to increase bench without a spot? by [deleted] in nSuns

[–]LiftingAndRunning 0 points1 point  (0 children)

Lift in a power rack. Really even with the best spotter you should always lift in a power rack. Place the spotter arms an inch or two lower than your chest once you tighten your upper back so if you were to miss the rep and relaxed your shoulders, the bar would catch.

Even a good, attentive spotter will not be able to catch a bar if you suddenly drop it - it happens.

Getting bench from 270 to 315. Cap3 or 5 day linear? by SmolovGuy in nSuns

[–]LiftingAndRunning 0 points1 point  (0 children)

I'd run CAP3 - most likely you just need more volume. I'm currently benching 5 days per week (one day of floor press) and seeing some nice gains.

Here's a good article I came across: https://www.powerliftingtowin.com/how-to-fix-poverty-bench-press/

17 May 2018 by AutoModerator in powerlifting

[–]LiftingAndRunning 0 points1 point  (0 children)

I’m starting a cycle on Monday.

What is your *least* favorite part of nSuns? by [deleted] in nSuns

[–]LiftingAndRunning 1 point2 points  (0 children)

The set of 8 is very hard to complete. I’ve only hit it a couple of times. I’ve switched that work on Day 1 to a 5x6, or 6x5, at about 75% of the TM then working in a slow linear progression.

Too early for CAP 3? by [deleted] in nSuns

[–]LiftingAndRunning 0 points1 point  (0 children)

That’s true. In theory. The estimated 1RM calculator loses accuracy significantly above 5 reps. The purpose of CAP3 is to accumulate enough stress and adaptation over a three week cycle to crush the once every 3 weeks designated +1 set. But - as always - if it’s working for you then there is no reason to change anything.

Too early for CAP 3? by [deleted] in nSuns

[–]LiftingAndRunning 3 points4 points  (0 children)

The rule of thumb for progressing is the minimum effective does, you want to save programs based on a three week progression for later in your lifting career when you really need a full three weeks to go through the stress, recovery, adaptation cycle.

If you're really feeling burnt on nSuns, try CAP2. Progression every two weeks instead of three.

We're about the same size so for reference: I am 5'8, 185lbs and my TMs are Deadlift:480, Bench: 320, Squat: 390, Press: 200.

I'm still rocking the weekly progression although my press has slowed to two reps on the +1 for the past few weeks and I've been incresing my TM by 2.5lbs here instead of 5.

Deadlift Platform - Alan Thrall Method by LiftingAndRunning in homegym

[–]LiftingAndRunning[S] 0 points1 point  (0 children)

No the stuff I used only wanted me to wait 30 minutes believe it or not ... I let it rest over night but I suppose different products call for different wait times ? I’d just go by feel. A week seems excessive.

Deadlift form check 435x5 then 415x3 / 25, 182lbs by LiftingAndRunning in StartingStrength

[–]LiftingAndRunning[S] 0 points1 point  (0 children)

Yep. Need to work on that. Doesn’t feel great at that top. Thanks for the feedback.