So the latest investment in the gym is the Rogue RML 3W Squat Rack. It's a rack that folds into itself when not in use, this means you can have all the stability of a high quality rack, while saving space when you are not using it. I like things that are versatile and modular, and this fits that description. This rack also comes with an attachable pull-up bar, so I have not only 2 Squat Stations now but also 2 Pull Up Bars :)
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Step 1. Check Dimensions of product online - Get your measuring tape and measure if it will fit - Find and mark studs that you may want to use.
Step 2. Unbox - Read Directions - Pencil - Measuring Tape - Level - Measure again - Mark studs - Mark precisely where you want stringers
Step 3. Get out Ratchet, Sockets, Wrenches, or Adjustable Wrenches, and Attach Brackets to the Stringers using supplied Hardware
Step 4. Now that the stringers are ready - and where precisely they will be placed has been marked - get out your drill.
If you have a partner (i did not) have them hold up the stringer against the wall precisely where you want it, and begin marking your drill points for the pilot holes. This is really a 2 person job, but I was too impatient to wait and I knew I could do it myself.
Once you have those, set the stringer down, pick a corner, drill the pilot hole, and then pick a corner on the opposite side, and drill the pilot hole there as well, then set the stringer back up on the wall where it goes, and start screwing in the lag screws with a ratchet and socket set, a wrench, or impact wrench - once they are snug, the stringer will be secure enough that you no longer have to hold it. Once you've got one stringer mounted up, then mount the other stringer. Make sure they are the correct distance apart and that they are plum and level!! Once this is done, install the rest of the lag screws :)
Step 5. Once the stringers are secured, you take the rack crossmembers, (the arms that pivot and fold) and secure them to the brackets that we already mounted on the stringers using the supplied hardware. Lock the arms in position perpendicular from the wall.
Step 6. Take the uprights, and mount them to the crossmembers/arms using the supplied hardware :) This is DEFINITELY a 2 person job - you do not want a 90" upright accidentally falling on anyone or anything, I can assure you that. This DID NOT happen but the potential is very bad so do not be careless. I was not able to get pictures of this part of the process, but below are the uprights. Be careful to ensure that at least one of the uprights touches the floor when it is in the perpendicular position - this means you have to be precise with the position in which you mount the uprights to the crossmembers. The crossmembers have an inch or two of play up or down in the design, and you can also move the uprights up or down in order to ensure that this happens - it is an intelligent design that allows for a high likelihood that you can achieve this, even if your measurements were slightly off.
If your floor is not perfectly level, but your stringers and rack are perfectly level, you may find yourself in a situation where only one side touches the floor, adjust the height of the flooring or measure and cut a wood wedge to slide under the upright so you can achieve support for both sides. This will take stress off the wall. Installed correctly, this is an amazingly sturdy unit :)
Step 7. Attach Pull Up Bar with supplied Hitch Pins, and attach the J-hooks so you can start lifting!
So I've noticed the overwhelming majority of folks I talk to about their activity levels over Thanksgiving week all report little to no physical activity. So I've been inspired to talk a little bit about an experience I had on Thanksgiving day that relates to this. :)
The last few years on Thanksgiving Day I've participated in what's called The Turkey Bowl, it's a group of guys and we play Flag Football. I recently bought a Chest Strap Polar H10 HR Monitor in order to get more insight about what my HR is doing during various workouts, as well as things like recovery time and Heart Rate Variability and whatever else I can come up with.
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I always thought this was a great way to at least get some work in on the day of Thanksgiving to at least partially offset the eating behaviors. I figured I'd use it while playing football and see what comes back. I couldn't have my phone on me during football, so I programmed the HR Monitor to record my HR and store it for the entire football game, and then to sync that data to the Polar Beat app on my phone after. It worked perfectly, and I was quite surprised with the results.
This is what came back during the game of flag football
Several things stand out here:
The game made me work hard for about an entire hour! And it was a blast. This hour was composed of sprinting, jogging, short bouts of recovery, and tons of lateral and backwards movement - this covers a TON of bases as far as goes movement and energy system training. It's timing, coordination, balance, direction change, etc. My Hips and legs were sore for several day Lol.
The next thing is the Max Recorded HR at 174 - which I have yet to replicate during training in the gym, although I have come close, and I also have not deliberately tried. But that's the beauty of playing a game - it makes you try much harder than you would if you weren't competing! For me, I've learned 174 is quite high, and when I get into the 170's, recovery from such workouts takes more time and more carbs than recovery from workouts where my HR never gets into the 160's.
The next thing was the Estimated Calorie Burn for my size weight sex age activity level and fitness level and HR expenditure and activity profile. This came in at 874 and I was quite impressed. It would require monumental amounts of focus and dedication for me to match this on a cardio machine, I typically don't even touch the 400 Calorie mark on the Concept 2 or AirBike, although I am NEVER on there for an hour at a time, to be fair. This left me extremely impressed at how effective going out and playing sports can be, plus it's a good explanation for why I was STARVING after this! Hence the Duck, Turkey, White Sweet Potato, and Veggies after this on Thanksgiving day :)
Another cool set of data points:
1:32 in the most intense, max performance and max speed zone (this level does not get reached often or for long, except during the highest intensity intervals in training)
23:11 in the increasing max capacity zone (this is quite good!)
28:34 in the aerobic fitness impovement zone (Interestingly this time must have been primarily the time between plays when my HR was recovering from the spikes that happened with the sprints during every play)
I could have learned a lot more data with a high level sports watch that was coordinated with the HR Monitor - this may be something that I'll look in to and share my insights about the data I learn in the future. I would have underestimated how hard I worked if not for this data tracking - it's true I was quite tired at the end and there were moments where I was utterly exhausted (HR 174!) but still, I would have discounted and minimized the overall work I performed. Cool stuff - excited to keep learning more as I go.
Going out for a sport game can be surprisingly effective.
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