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PostPosted: Tue Nov 20, 2012 11:23 am 
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homemade sled is on the wayyyy. already organized a tyre. ready for sprint training in the off-season!

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PostPosted: Tue Nov 20, 2012 1:56 pm 
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ephs wrote:
homemade sled is on the wayyyy. already organized a tyre. ready for sprint training in the off-season!


How are you making the homemade sled?

I don't do metalworking, so I'd likely bold a floor flange and nipple pipe onto a square of plywood, knowing I'd be replacing the plywood once in a while.


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PostPosted: Tue Nov 20, 2012 3:45 pm 
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KenDowns wrote:
ephs wrote:
homemade sled is on the wayyyy. already organized a tyre. ready for sprint training in the off-season!


How are you making the homemade sled?

I don't do metalworking, so I'd likely bold a floor flange and nipple pipe onto a square of plywood, knowing I'd be replacing the plywood once in a while.

i take a tyre, one chain around it, another chain at this chain to put two grips on. then i place a sandbag in the tyre and put plates on it. i saw this on a google link. easy and very cheap. and you can use it on every ground.

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PostPosted: Tue Nov 20, 2012 3:47 pm 
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Cool, we'll need a video of that sled :smile:


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PostPosted: Wed Nov 21, 2012 3:40 am 
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looking forward to build it, but i'm still searching for a good grip for the chain.

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PostPosted: Wed Nov 21, 2012 9:03 am 
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ephs wrote:
looking forward to build it, but i'm still searching for a good grip for the chain.


Get a length of luggage strap, loop it through and you're good to go. Or a length of thick rope, but with that you may need gloves to protect your hands.


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PostPosted: Wed Nov 21, 2012 10:16 am 
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what about the standard one hand grip for cable exercises? is it possible to purchase it?

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PostPosted: Thu Nov 22, 2012 2:36 am 
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KenDowns wrote:
BTW, I just realized the routine says deadlift every other session, sometimes twice/week. That's probably way too much. You can skip it altogether every other B day, do squats that day if you like, or just add more carries, like waiters walks.
Or do some swings! I'm getting to love swings.

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PostPosted: Thu Nov 22, 2012 8:21 am 
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Yup, swings would be a great replacement every other deadlift day.


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PostPosted: Mon Nov 26, 2012 2:10 pm 
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swings sound also very interesting. gonna try all of the exercises.

is it bad to to cardio in the evening, when i did a workout in the morning. i mean in sense of building muscle?

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PostPosted: Mon Nov 26, 2012 2:25 pm 
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just eat enough
and consider the impact it has on your recovery / progress.
and consider why you are doing cardio, and what kind serves your purpose best

and then weigh the pros and cons.

I mean, moving and getting your heart rate up cant be all bad.

this thread is getting to be a bit of its own forum
Not sure that good but oh well


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PostPosted: Mon Nov 26, 2012 2:44 pm 
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ephs wrote:
swings sound also very interesting. gonna try all of the exercises.

is it bad to to cardio in the evening, when i did a workout in the morning. i mean in sense of building muscle?


I prefer all out sprints. Just saying. Makes me feel like I'm 10 years old again.

nothing quite like running as fast as you can.

Just my personal preference. I think it's good for the heart, and it sure does leave me out of breath.


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PostPosted: Mon Nov 26, 2012 3:40 pm 
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i'm playing soccer or go running three times a week. this extra cardio would only be to burn calories, but i think i should just eat less than do this extra cardio work.

sorry about all the questions here, but i don't want to open a new thread for everything. a sticky thread like "short questions - short answers" would be good for this :)

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PostPosted: Mon Nov 26, 2012 4:54 pm 
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ephs wrote:
... this extra cardio would only be to burn calories, but i think i should just eat less than do this extra cardio work....


Eating less works better.

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Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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PostPosted: Thu Nov 29, 2012 5:18 am 
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just a few words to my progress:

the program 3x5-7, two times a week with the exercises

squat
bench press
deadlift (1x5-7)
military press
rows/pull ups

works fine. i can improve every workout. after 6 months of barbell training, i'm going to post a nice graph. my deadlift is now my best exercise (as it should be), but my bench is still a bit better than my squat.

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