DE squats,12-15-03

[jack]

Speed box squats(13.5" box,chains)--1x10x45,1x8x95,1x6x135,1x4x185,1x3x225; 8x2x245;

GHR(6" rear elevation)--4x12xBW;

Reverse hypers--1x12x100,1x10x120,1x8x140;

Kneeling ab pulldowns--1x8x80,90,100,100,100,100;

Situps(GHR,6"elv.)--3x10xBW;

DB curls--1x8x30,35,40; 1x6x45; 1x8x40;

Preacher hammer curls--1x8x30,35,40.

I'm going to keep the box at 13.5" and start to lower it again after the end of the month. No back problems either.

[fish]

Jack,

I got the thing finished, and although I can't exercise, I tried it and it is going to meet my needs for a good while. I screwed two flanges at each end of the board, used short nipples to attach the flanges to Ts. For the pendulum I use another T with a prethreaded 30 " pipe hanging down. So the board Ts face up to the flanges, and the pendulum T faces down. On the working end of the board, the rack pin runs through the first board T, then through the pendulum T. then through the second board T. The other rack pin runs through the Ts on the far end for stability.

The weights will mount on longer nipples attached to another T at the bottom of the pendulum.

The board has to be 12 to 18 inches wide so I can wrap my arms around it.

It really works.

As I say, I tried it. With no weight it feels good. New movement so I intend to go slow when I can go at all.

Darn this pneumonia.

And then you pop a bunch off at 140 lbs. My, my.

Do you have a dedicated RH machine as well as a dedicated GHR machine ?

Still on schedule for the PR on 12/27 ?

fish

[jack]

Fish,see if you can fabricate two handles in front of the board to hold when you do the exercise. This would be more comfortable than having to wrap your arms around the board. Each handle should be simple,threaded flange screwed to the bottom of the board,street 90 deg.ell(eliminates need for a nipple),nipple at desired lenght for handle arm,90 deg. ell and nipple at desired lenght for handle itself. Might be something to try.

I'm glad it works. Post us a picture if you can. These will fry your lower back. You'll think it's bothering this part of the anatomy at first but it's only soreness and it sets in fast .

I bit the bullet and got a GHR and an RH last winter. I blew my equipment budget but they are well worth it. I'm still going for the PR on the 26th.

Get well soon and you'll be ripping out sets of 200 on that thing before you know it.