OYS #54

37 yo, 6’0, 164lbs, 9.0% BF, married 4, together 7, kids 3 & 13

Gym:

I puked 1.5 times this week lifting 4x. Changed workouts 2 weeks ago and this one is kicking my ass. Good. The 0.5 puke was because I swallowed it back down. Doing a 2 month bulk. I’ve been eating clean as hell for a year and the results show – but at this point I just need more food in me.

I helped my wife get her workout together and teach her barbell work. It was a lot of fun, actually. She can’t even squat the bar so I had to get a training bar for her. We all had to start somewhere. I’m happy that after hearing 6 months of complaining about her body while I would always keep an open invitation to the gym she finally committed. But at 6’0 and 118# she has a long way to go. This really makes me very happy, but we will see. I praise and praise, no critical words from me here on her weakness. TWOTSM talks about this – praise the things you want the most even if they aren’t exactly praiseworthy.

Work

I’m expecting a few offers this week or early next. I have a plan on how to work them all and planned for all the variables by writing down my plan. I had been searching myself for a while of “What do you want in your next job role?” and finally decided. I want excitement with an energetic good business mentor to match my own energy levels that will allow me to be grow.

Reading

Continuing reading 48LOP to increase my knowledge on manipulation (external and internal) within the workplace. I’ve been too transparent with my thoughts in the past which have been a detriment. STFU is good in the workplace too at times.

Social

Went to blacksmithing class with /u/redranger207 this weekend, then grabbed some lunch afterward. We made decorative wall hooks. I think I’ll go back during open shop hours and make one of these.

Mental / Relationship:

I had some personal major breakthroughs mentally this week.

• I create hardship for myself unnecessarily to provide my ego a sense of self-worth. (this was the dragon I was searching for – an internal dragon)
  
• I externally (instead of internally) project future success to hold myself accountable to a higher standard rather than just living my already awesome life. Do I usually succeed? Yes. Is that projection necessary? No. This ties into the first point because if I project externally it then provides my ego a sense of hardship to achieve success.
  
• I understand the meaning of “how does she fit into your life” that we talk about so much here.
  
  The first two points are pretty self-explanatory. The third I somehow realized after stumbling into this amazing response by /u/Red-Curious to an MRPer years ago who got everything he wanted from his wife but then chose to spin plates and was left with a similar mindset to my own. I haven’t spun plates, I could, and was contemplating it again because I have found sex with my wife somewhat dissatisfying the last few weeks. I can do anything I want to her, it’s not super exciting. She is enthusiastically ready and willing to do it all. That drove my libido down and then I started to question why I even had her in my life.
  
  It really hit me hard. I had made my marriage all about sex and intimacy. Sure – I think she’s a good human being, but what made her unique enough for me to choose to spend my life with her? It surely isn’t the sex. I know that now. And with enough training I could do that with any woman now. So, why her?
  
  Well, this is my wife. There are many like her, but this one is mine.
  
  I began to understand that I could use my wife who is more than willing to further my mission. It’s not a partnership, but I have a damn good FO. She aims to please, and by pleasing me she gets great joy in her life. I need to put her to work with her talents to further our awesome life together so that we can both live a happy, fulfilling life with purpose and mission.
  
  Just a few examples I've jotted down:
  
  
• She loves to bake. Right now, there are 5 pies ready for the preschool teachers. Why haven’t I asked her to make cookies or stuff for the office before? She’s done it once and people raved about them for months, including some higher ups I never had the chance to talk to before. They remembered fucking cookies.
  
• My wife stands out in a crowd at 6’0 and looks like a model, and enjoys dressing very classy – combine that with her southern charm…. Why haven’t I used this at social gatherings for work or my personal mission? I’ve seen her do this before and she is always elated to be arm-candy.
  
• Men are naturally attracted to her. Why haven’t I taught her how to use this manipulative power to further my mission when she is ready, willing and able to support that mission? She used to do this to get us free drinks at bars with ease. Why not more than that?
  
• Women are drawn to her femininity. She loves to compliment fashion on other women and get them talking about themselves while remaining extremely humble. I’ve seen it at parties and it’s a weird talent. Her feminine energy radiates a room. Why haven’t I used this before?
  
  Lots of work to do here in leadership. What I do know is that my FO can add real value to my life in areas that I simply cannot do. I can’t bake. I can’t catch eyes of men. I can’t put on a sweet southern charm. I know shit about fashion and frankly don’t give a shit about women’s fashion. But, what if I could use all these talents and skills that she has crafted from her own life experience to help further our own lives together?
  
  So. This is my wife. There are many like her, but this one is mine. I feel stupid that it’s taken me this long to realize that she’s more than just a sex toy and intimacy tool. I’ve been clouded for a year in this anger mindset and it was necessary until now, but at this point I see value that I’ve been missing. There is raw untapped potential there that is begging to be freed.
  
  Just like I was before I found MRP. I had so much potential but I wasn’t using it.
  
  Could I find a similar value with another woman that could help further my mission and quality of life? Sure. But, I’ve got this one for now. It’s time to put her to work. Plus, you know, I do love my wife dearly. She is my greatest creation and through my inaction and ego I have done nothing great with her when she is a capable person yearning for leadership and wants to please me and get great joy from that.
  
  Guys - my life is awesome. There is so much untapped potential! There are so many more gifts to come. I’m going to start with my leadership all over again.
  
  Strength, motherfuckers.

Check out Northern Lights crossbox for power racks. They're similar to rogue, but made in Canada. 2x3 11g tubing with 5/8 holes and close spacing for bench. You'll save a lot over Rogue, especially if you live near a fitness Depot and lots of companies make accessories that will fit it.

For bars Cap beast and the boss barbells are pretty decent and you can find them for under $150. the boss with no center knurl is available as an Amazon warehouse deal for $120 right now. I've bought lots of my stuff from warehouse deals, including my cap beast bar. Usually it's just damaged packaging, or minor cosmetic damage.

Bells of Steel and strongarm sports have good bars if you're willing to jump up to the $300 range. Rogue bars end up in the $450+ range for us, so might not be in the budget right now. I would probably go with the cap bar right now to save money, it'll make a good back-up, or beater bar in the future.

For plates you can find cast iron for under $1 per pound new. If you're worried about noise rubber coated aren't that much more and don't make nearly as much noise when you're loading and unloading them. Bumpers are nich, but may be out of your budget. I've ended up with a mix of all three kinds.

Cable machine- one of these will hold you off for a while , or use exercise bands. For exercise bands they all seem to be similar, so find the best deals.

Landmine- get whatever cheap one will work for you, or wrap one end of a barbell Ina towel and wedge it in a corner.

synergee collars are affordable and work really well.

Horse stall mats are definitely the way to go.

Adjustable dumbbells- I'm using Olympic dumbbell handles and I like them, but lots don't like that style due to the bulk and collars not being quite as secure. Iron dumbbells and powerblocks are the two most recommended. Ironmaster are more solid and feel the most like normal dumbbells and powerblocks are quicker to change weights with. If you go with powerblocks make sure you get a model that can be expanded.

Craigslist, LetGo, Facebook Marketplace, and OfferUp are the best places to look.

At a bare minimum you want a barbell, bench, and a rack/cage that you can bench, squat, and do pullups in.

As far as barbells go, buy new unless you know what you're looking for. You don't have to pay rogue money, but you can do ok with one of the following:

• FringeSport WonderBar - good bar, can be had for $180 on sale
  
• CAP OB-86B - this is the general go-to bar for an economy setup. Well reviewed basically everywhere.
  
• Xmark Voodoo Bar - pretty great for the price
  
• Titan 86" barbell - essentially the same thing as the CAP bar but cheaper. Some people think Titan quality is suspect though.
  
  Beyond that, I really recommend a cage just because there is more you can do with it, but something like the Titan T-2, Fitness Reality, or TDS that can be had around $300 new on amazon are good enough for all but the strongest people.

$500 home gym challenge
Coming in under the wire here.

I optimized for someone just starting out, and tried to balance between strength, conditioning, and gymnastic tools. The goal is to be set up for a good while without getting bored.

I’m a female so I opted for the 15kg bar :) but hey, it’s my gym, after all. One could switch the kettlebell out for a heavier bar.

$149 squat rack with pull-up bar

$149 iheartsynergee s-2 15kg bar

$120 for 240 pounds of secondhand plates

$18 rings - hang from chin-up bar

$33 resistance bands set

$5 jump rope

$25 20# kettlebell


Total:
499.18

(Edit: list formatting)

No bench - a quality bench is at least $60, but it only buys you one exercise. Can do floor presses for a while.

Spent bit more money on the bar - will support #1500 so should last a while. The squat rack also allows for hanging rings or resistance bands from the bar to do pull-ups or ring exercises.

Enjoy! Thanks for the fun challenge.

Links
Squat rack $149
https://www.walmart.com/ip/Fuel-Pureformance-Deluxe-Power-Cage/47905228?athcpid=47905228&athpgid=athenaItemPage&athcgid=null&athznid=collection&athieid=v0&athstid=CS020&athguid=86944921-576-166cc91c2608a6&athena

$5 jump rope https://www.amazon.com/dp/B07B9ZP98N/ref=cm_sw_r_cp_api_IoL2Bb69ZM0B3

$150 15 kg bar s2
https://www.amazon.com/dp/B072J4KT4F/ref=cm_sw_r_cp_api_qpK2Bb8DGD0G8

Titan gym rings and straps
$18
https://www.titan.fitness/gymnastic-rings-with-straps.html

Titan kettlebell
https://www.titan.fitness/cast-iron-kettle-bell-20lbs.html?gclid=EAIaIQobChMI4aXF1IGy3gIVibfACh3i7QR6EAQYASABEgJuCPD_BwE

Assistance bands $33
https://www.amazon.com/dp/B078JNPPMT/ref=cm_sw_r_cp_api_bLK2Bb6TGGBRD

They are on Amazon here in the US and seem to have good reviews. Ex. https://www.amazon.com/iheartsynergee-Phosphate-Weightlifting-Powerlifting-Crossfit/dp/B07BDPQ934?ref=ast_p_ep

I'm fairly certain they are a chinese bar but whatever...I oWN quite a few chicom bars and they have all been fine.

I'd say buy with confidence and give us a review.

Beauty eh

(Strange Brew was favorite childhood movie growing up)

i bought 2 sets of these handles. and they work really well. I bought locking collars for an older set of handles like these but I really don't feel confident lifting them over my face. I really like my weights being tight with little rattle and shifting so the spin lock handles like in the first link are ideal. I bought 2 sets to be able to load them up for supersets. Once you get used to using them, you can add and subtract weight very easily.

Edit: I do want a set of loadable Olympic dumbbell handles because they'd be easier to load greater weight for dumbbell deadlifts or rows.

Body-Solid Powerline Power Rack (PPR200X) https://www.amazon.com/dp/B000VLRVSC/ref=cm_sw_r_cp_api_i_VrFvDbXQW3M4D


Titan 6' Technique Olympic Bar https://www.amazon.com/dp/B0791NWM3N/ref=cm_sw_r_cp_api_i_gsFvDbDJH4MXE


Titan X-2 Power Rack Dip Bars https://www.amazon.com/dp/B078WGS73S?ref=ppx_pop_mob_ap_share


CAP Barbell Olympic 2-Inch Plate Rack https://www.amazon.com/dp/B0013SZC8S/ref=cm_sw_r_cp_api_i_rUDvDb4QKP220


PROCIRCLE Wood Gymnastic Rings -... https://www.amazon.com/dp/B0129IIMZA?ref=ppx_pop_mob_ap_share


Harbinger Polypropylene Weight... https://www.amazon.com/dp/B001P0S3XU?ref=ppx_pop_mob_ap_share


PowerBlock Elite Dumbbell 70lb Set https://www.amazon.com/dp/B00UG4GFA4/ref=cm_sw_r_cp_api_i_OsFvDb4T80D8Z


About 500lbs of random plates I got cheap. Most of it was bought used but in good condition. Took me a while because I was really patient so I’d find what I wanted.


I’m pretty happy with all of it. I was most concerned with saving space and getting stuff that had high enough weight capacities. I’m not lifting really heavy weights, so it’s all good for me but might not work for everyone.


I’m considering getting a stand or some matts, or maybe a few kettlebells.

Try oiling the sleeves and see if that does anything.

As for the bar...

1. I've used one of those cheap bars with the bolt at the end. Not good. Especially when you have re tighten them from time to time and hope the sleeve doesn't fall off.
   
   
   
2. Waste of money if you're gonna dare to Sn or CJ with it. Passable to do strength lifts on.
   
   
   
3. No, don't buy it.
   
   
   This seems to be the best option I could find on Amazon. I've never heard of them, who knows about the quality control and how long it will last but reviews seem ok. Only about 30$ more than your prior selection.
   
   
   https://www.amazon.com/Bonnlo-Barbell-Weightlifting-Capacity-Rotating/dp/B07BXHF8H6/ref=sr_1_8?dchild=1&keywords=weightlifting+barbell&qid=1574724081&sr=8-8
   
   
   https://www.amazon.com/CAP-Barbell-Olympic-Weightlifting-Renewed/dp/B07RH732VH/ref=sr_1_90?dchild=1&keywords=weightlifting+barbell&qid=1574724518&sr=8-90
   
   https://www.amazon.com/CAP-Barbell-Power-Olympic-Weightlifting/dp/B006R4EOXM/ref=sr_1_5?dchild=1&keywords=weightlifting+barbell&qid=1574724081&sr=8-5
   
   We used to use CAP barbells as our general purpose barbells. No idea what model but it wasn't uncommon for them to get bent over time or spin poorly.
   
   ​
   
   https://www.amazon.com/Training-Equipment-Olympic-Barbell-Crossfit/dp/B07NZ7T1VJ/ref=sr_1_59?dchild=1&keywords=weightlifting%2Bbarbell&qid=1574724518&sr=8-59&th=1
   
   probably the next step up but you could just pony up another 50$ and get something from Fringesport with excellent customer service and a return policy. They bought out AgainFaster a few years ago which was pretty popular in the CF community.
   
   https://www.amazon.com/XMark-Lumberjack-Manganese-Phosphate-Powerlifting/dp/B01NBTGVNI/ref=sr_1_29?dchild=1&keywords=weightlifting%2Bbarbell&qid=1574724081&sr=8-29&th=1
   
   https://www.amazon.com/XMark-Crowbar-Olympic-Weightlifting-Powerlifting/dp/B07T6C2ZWL/ref=sr_1_12?dchild=1&keywords=weightlifting+barbell&qid=1574724081&sr=8-12
   
   
   Never heard of XMark. They have plenty of reviews though.

My pleasure! I realize I didn't quite answer your question about the EZ bars. The hollow bar set that amazon sells is quite nice as long as you don't think you'll exceed the weight requirements. If you need something like a super curl bar for skull crushers, I have one in the google doc that looks decent, however for the super curl bar that I own, I bought 2nd hand off of craigslist. It looks like this, but on amazon the reviews look like crap:

https://www.amazon.com/Ader-Sporting-Goods-Olympic-Super/dp/B0017RJKAQ/ref=sr_1_10?s=sporting-goods&ie=UTF8&qid=1465854007&sr=1-10&keywords=olympic+super+curl+bar

The one I have functions fine, not sure what is going on with the amazon.com one though.

They're definitely great. I saw the video for the shoulderok and thought it looked interesting. My gym has these up to 24 pounds, and they definitely work. Champion Reactor Work Out Bar, 4 lbs https://www.amazon.com/dp/B001QTPWJI/ref=cm_sw_r_other_apa_MDoFxbJJT12TD

You have a few options there. You can get a 6' bar, which might be better, they tend to have a lower capacity, though, just some hold just 150lbs, some hold 300lbs, this holds 1000, so make sure you know what you're getting. You can deadlift with a trap-bar. They are a GREAT tool, but only 5' long or so. You can do reverse-lunges off of a step, and get the full suqat range of motion. This is not quite as good as working both legs and your back with a heavier weight like a squat, but I've built some good mass doing this. Especially when you combine lunges with a set or two of deads.

Most people that lift on a wooden floor need some sort of protection for it. The best option I know of is horse stable padding, which is basically a 2" sheet of shock-absorbent rubber. It does smell up the room with rubber stink for a few months, but you can air out the room a lot in the summer

I'm not sure which barbells have a limit below 300lb, I haven't seen one at least. Even the Dick's Sporting Goods cheap one that is terrible is 300lb. Are you sure buying the one you picked is a good idea? There's several on Amazon for decent prices with 500+ limits.

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Here's one for $140ish.

Here's a 6ft bar for $65 with a 500lb capacity.

One for $110 with a 600lb capacity.

This one has a 250lb capacity for $31 but it seems like garbage. It's a standard and seems like it may last a year at most. I had a similar bar once and it did not last. Plus the weight of the bar itself is low.

Here's one for $70s for a 7ft Olympic.

And you could probably find some decent prices on Craigslist or FB Marketplace. I got a Matt Chan bar for like $100 through craigslist.

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You could check out /r/homegym for more suggestions. A common one is the Dick's Sporting Goods 300lb set though I warn you that the bar isn't great. I bought two sets for the decent and cheap weights and gave one of the bars to a friend. I used the other for a year and now it is a beater bar. Good deal for a bar and weights for cheap.

Sounds like 3x8 @45 is the sweet spot for you until you feel good with 3x10. I would find a way to make 45lbs happen. Your gym may not have dedicated 45's, but use can load up an E-Z Curl Bar. I have found they work pretty great for skull crushers. The one at my gym is 30lbs so loading it to 45 isn't a big deal.

• Adjustable Bench ($129.45)
  
  
• Squat Rack ($119.07)
  
  
• Barbell + Clamps ($67.89)
  
  
• Treadmill ($379.99)
  
  
• Dumbbell Set ($119.97)
  
  
• Plates Set ($369)
  
  
• Another set for a really good deal ($49.99)
  
  Total cost of all that is 1235.36 dollars. Then you save up for..
  
  
• This bad boy with all the parts ($1280.10)
  
  And you're all done. :-) That is all you need for the gym. You cover everything there. Start from there and keep working forward. You can toss in a yoga mat or two. It shouldn't be too hard to get + his clients would most likely love to workout in a private space where they pay less & get a free training session or two.

I have that same bar, except it's chrome, and it's advertised as their 1" standard solid bar. It was $50 delivered.

RB84 ( I used google shopping and found it for $49.95 w/ free shipping )

The ends are drilled and tapped for securing the 1" to 2" olympic adapters.

Just showed up last week and haven't gotten my rack finished to try it out yet, but glad to know the body solid bars are good quality.

https://smile.amazon.com/Cap-Barbell-29-Pound-Ultra-Light-Training/dp/B0027TP6RO/ref=cm_rdp_product

My wife uses this one. 28mm diameter and only 300lb capacity, but it's worked really well for her so far. 2 years of use with deadlifts closing in on 200lb now and it's holding up well. Width between the sleeves is the same as the OB86B so no issues with fitting on a power rack or Olympic bench.

you mean without bearings? no it has bearings. https://www.amazon.com/CAP-Barbell-30-Pound-Ultra-Light-Training/dp/B0027TP6RO looks like that

This is my bench


Pullup bar


EZ Curl bar


Tricep bar


Tricep pull down rope

Dip station