Author Topic: Reboot - get lean, get hops  (Read 14125 times)

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CoolColJ

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Re: Reboot - get lean, get hops
« Reply #330 on: March 16, 2020, 04:40:48 am »
+1
Monday 16th March 2020

Damn, my calves and lower body still a bit sore...
So I take far longer to recvover from my lower body work than I thought - when I push to near failure at least
Even all the calories and a few days off doesn't seem to help much, along with compression tights....

Soft tissue work for lower body

bodyweight at home without shoes = 80.3kg

BBall practice session at WLC INDOOR courts -  67 mins

10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
5 or so jumps

Another rainy day, so went to the indoor courts instead for a fee.
The last time I was here a few weeks back I could touch the spring box off vertical, well today I was 3 inches under.... :(
All the food and rest didn't help.. so the soreness in my legs means I really haven't recovered

both shoulders were also achey from dribbling... I think the few days off have already messed up my firing patterns :/


Back at home - Lower body - HEAVY session

peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10

Safety Squat Bar (SSB) squat - (15kg bar+5kg) x 10, 40kg x8, 60kg x5, 85kg, x3, 95kg x2, 105kg x1

110kg x5 @RPE 9
6 mins rest
100kg x6 @ RPE 9
6 mins rest
90kg x10 @ RPE 9

Warmups felt a little harder than last time.
110kg felt hard and I couldn't match what I did last session 110kg x6
So I am going to have to move to a heavy-light setup for sure.
So heavy session once every 8 days, with light sub-maximal explosive session inbetween, 4 days later

I decided to skip my upper body session and just pick back up on lower body.
In hindsight this was a bad move...

This group in Oly shoes - alternating sets 2 mins rest
Single leg SSB Good Morning - arms supported 20kg x5, 30kg x10 each side back to back.
Wall tib raise - body at 45 degree angle - in oly shoes BWx1, x13 @RPE 10
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 60kg x3, 70kg x14 @RPE9

Switched to single leg SSB GMs, seems to hit the glute way harder than regular GMs and RDLs, plus hamstrings to a lesser extent, and way less lower back stress.
One hand on the rack and the other holding the SSB.
Heavy SSB squats already fatigue my lower back quite a bit. Also less stress from not having to hold onto heavy loads.
Will do RDLs in my light session

On back, leg lowering ab move - lower back pressed against hands controlled eccentric -  BW x11 @ RPE 8

stretch


===
16 hour fast - Broke fast before BBall with some veges

3500+ calorie burn, according to Fitbit Charge 3 (HR monitor off), with manual entries for weights
2900+ for Garmin Vivofit 3 - "

Ate 2500 calories
« Last Edit: March 16, 2020, 09:50:53 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #331 on: March 16, 2020, 09:48:33 pm »
0
Just sold my Iron Edge SSB - buyer is getting a good deal
and good timing - My Verve SSB is getting delivered today!

I'm glad I have my home gym setup - with this virus situation... gyms are going to shutdown....


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #332 on: March 18, 2020, 06:09:27 am »
+1
Tuesday 17th March 2020

Calves, quads and posterior chain moderately sore, but not too bad
Even my biceps and traps are sore from loading the bar....

Got my verve Fitness SSB today, so quite a big of extra activity unpacking it and loading it into the car, and back home.
Then cleaning etc. 28kg bar makes you work a bit

----
morning mobility work
stretches pre and post walk
---

70 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins

back to my regular walk session
felt much easier than the past few weeks, especially the backwards walking section

-----

19 hour fast
3040 calorie burn according to Fitbit Charge 3 - with heart rate monitor turned off
2300 for Gamin Vivofit 3

damn big difference between the two...

ate 3500 claories... it's harder to come back down after the pig out last week, than I thought.... YIKES

Noticed my resting heart rate, according to the Fitbit, has been rising over the last week, so maybe a sign my metabolism is ramping back up.
From a low of 44 to to back over 50
« Last Edit: March 18, 2020, 06:13:22 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #333 on: March 18, 2020, 06:50:53 am »
+1
Wednesday 18th March 2020

legs and calves still fairly sore, but they feel decent despite this.

Soft tissue work for whole body, less for lower

bodyweight at home without shoes = 80.3kg

BBall practice session at WLC outdoor courts -  70 mins

10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
jumps, and dunks on 8 feet netball rims

Back to touching the 9'10" rim, and 9'7" touch on vertical.
Pretty decent hops for being this sore, and 2 days post heavy squat session to near fialure.

stretched lower body

-----

Resistance at the outdoor courts

3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band  - dual strands x 10 each
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip  rows x10

alternating sets - 2 mins rest
Dip shrugs - on corner of fence - BW x20 @RPE 6
Straight bar dips - shoulder width grip to sternum - AMRAP - BW x20@ RPE 9  PR!!!
inverted rows - undergrip - AMRAP - BW x16.75 @RPE 10  PR!!!

"+" = 15-20 secs rest
Pushups on low bar 1.5 feet - closegrip +10kg x25 +4+3+3 @RPE 9

stretched pecs, lats and triceps

Did AMRAPs today to test my strength.
Damn big strength increases across the board!

The last time I maxed inverted rows a few weeks back I did 12, and since then I've mostly done sub-maximal explosive 3-4 sets of 6-8, about 50% of rep max.
The same for the straight bar dips, last rep max was 10, started with 2x7 and moved to 2x10.
Both are all time PRs as well.
Goes to show you don't need to train anywhere near failure to get stronger, and recruit your fast twitch fibers, as long as it's explosive, and I'm sure I've gained size in my type 2X fibers due to the training style.
I really should return my squats to this same setup, as I was jumping my recent best like this, and you recover much faster.

I put 5kg plates into a backpack for the pushups, and that sure made a difference, cut reps on initial set in half!
Will try +15kg next time, but I think 20kg is the safe limit as the backback is only a hiking type.
Walking around with that extra 10kg sure felt heavy, and I used to have that much extra fat on me....

-----

Back at home

peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10

Rotating sets between each exercise - 2 mins

Safety Squat Bar (Verve SSB) squat - (28kg bar+2kg) x 10, 50kg x8, 60kg 2x8

Wasn't meant to squat today, but I just had to try my new verve fitness SSB :)
Just 2 light sets of 60kg x8 shouldn't be too taxing, but I did get a bit of a pump on the last 2 reps of each set, and it wasn't super easy
Who knows this might help me recover faster, and gain strength/size quicker....

High angle rows to ribcage  barbell 20kg x12, 40kg x5
47.5kg x8 @RPE 9 (+1 rep)
45kg x9 @RPE9 (+2 reps)
42.5kg x14 @RPE 9 (+1 rep)

vertical wall ab wheel roll outs - pulling handles apart x12, 2x25 with hold at top
Lying side abduction 6kg x12 @RPE 8 - felt surprisingly easy compared to last time, up 2 reps and lower RPE
Barbell curl 20kg x5, 25kg x13 @RPE 9 (+2 reps)
3 angle lateral wall slide - controlled - light short Rogue band x24 each side, back to back

stretch

---

16 hour fast

3500 calorie burn - according to Fitbit Charge 3, with manual entries for weights
2800+ for Garmin Vivofit 3 - with extra calories from foam rolling and weights added, BBall left as is.

Ate 3000....
« Last Edit: March 19, 2020, 04:46:42 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #334 on: March 18, 2020, 06:52:36 am »
+3
The logo on my verve Fitness SSB is definitely on the wrong side compared to the photos of others and on Verve's site...
I emailed them, and they asked me to send some pics, and they said they have no issues sending me a new pad, but I think it's just a matter of taking the cover off and flipping it around.

I had to do a bit of WD40 cleaning on the bar, but overall pretty nice





I was only able to do a couple of light sets with 60kg x 8 today, as I can't squat heavy again till next Tuesday... next session will be sub-maximal explosive sets with 80-90kg x 7-5 or so, and today was supposed to be a rest day/upper body, but I just had to try it out :)

Initial impressions are that it is better balanced than the Iron Edge bar, there seems to be slightly less camber.
The Iron Edge handles are slightly more angled forward.



The pad is much firmer so it doesn't wobbly around on my back when moving/walking, unlike the iron Edge SSB.
The smooth chromed bar is way easier to rotate on the J hooks to get onto the pads vs the rough powder coating on the IE SSB, and won't rough up the J hook surface.

I find you also can't place the bar as far down the back as the Iron Edge one, I pretty much have to butt the pad against my neck or else the bar will try and roll back - I think due to the larger pad, so it's probably still sitting in the same location, and more secure with neck and back contact.

I put 2x 1kg micro loading plates on the inside as the bar weighs 28kg (I weighed it) to make loading easier :)


« Last Edit: March 18, 2020, 07:01:15 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #335 on: March 19, 2020, 04:53:41 am »
0
Thursday 19th March 2020

Whole body is sore, but my calves, lower quads, and abs the most!
A little bit drained feeling, well Jumps + AMRAPs will do that.


----
morning mobility work
stretches pre and post walk
---

69 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins


-----

16 hour fast
2800+ calorie burn according to Fitbit Charge 3 - with heart rate monitor turned off
2300+ for Gamin Vivofit 3

ate 2000 calories
« Last Edit: March 20, 2020, 08:59:51 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #336 on: March 20, 2020, 06:01:17 am »
+1
Friday 20th March 2020

Calves and hamstrings still pretty sore. Along with my pecs and front delts.


Soft tissue work for lower body

bodyweight at home without shoes = 79.5kg

BBall practice session at WLC outdoor courts - 60 mins

10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
a few jumps, and dunks on 8 feet netball rims

No hops today.. 1-2 inches lower than last session, plus being a really hot day in the Sun doesn't help.
Achey hamstrings.
Terrible shooting, thanks upper body AMRAPS last session.


Back at home - Lower body - LIGHT session

facing down slope of garage

peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10

Safety Squat Bar (Verve SSB) squat - (28kg bar+2kg) x 10, 50kg x8, 75kg x5, 85kg, x3, 95kg x2, 105kg x1

Sub-maximal explosive squats - stopping each set when bar speed slowed, and first hint of straining - circa 50% of rep max
4+ mins rest
90kg x7 - misload....
85kg x6
80kg x7
80kg x6
70kg x7 --> started as form work, but changed to explosive after rep 2.

105kg single in warmups felt decent, so this new SSB can't be that much harder, but in some ways also easier. More stable.
It took a while to get a feel for the new bar, as the pad and how it sits on the back is way different.

Was supposed to be straight sets of 7-6 with 80kg today, about 60-65% of training max and around 14RM.
But I misloaded the bar, as it does weigh 10kg more... was wondering why it felt harder than expected...
Then I just went with the flow and did descending load sets.
This actually turned out better and way less boring than straight sets across!
Makes it feel easier and faster as fatigue sets in, plus work a broader range of the force velocity curve :)

set 3 - best of the day in terms of form - 80kg x7
<a href="http://www.youtube.com/watch?v=XROKnNjVmxo" target="_blank">http://www.youtube.com/watch?v=XROKnNjVmxo</a>


This group in Oly shoes - alternating sets 2 mins rest
RDL - to mid shin - hook gripped 60kg x5, 80kg x3, 80kg explosive 2x8 @ RPE 6 
Wall tib raise - body at 45 degree angle - in oly shoes BWx1, 2x7 @RPE 9
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 70kg x3, 80kg 2x8 @RPE8
Split leg kneeling deadlift - soft touch to floor - rear leg, toe pointed down - BW x5, 20kg x5, 30kg x12 each leg back to back

ophhh Single leg deadlift was killer doing both sides back to back, abs hammered, will rest between each side next time...
Been going too heavy on RDLs, so lowered weight to 80kg and moved it fast on the concentric, felt much more glute activation and less lower back.

facing down slope of garage - flat shoes
SSB split squat - front foot elevated 3 inches - same side hand on rack each side back to back - 30kg x5, 40kg x10
AB wheel rollouts - knees bent BW 2x9 @RPE 7

SSB split squat felt good, no knee issues, so will slowly ramp the weight up. VMO was worked hard.

stretch

good energy even at the end of the session - might be due to sub-maximal work + grapes/nuts :)


===
15 hour fast - Broke fast before weights with 5 grapes, 2 Brazil nuts, and a handful if macadamias and pistachio nuts

3100+ calorie burn for today, according to Fitbit Charge 3, not including weights
2900+ for Garmin Vivofit 3 - with manual entries for weights.

ate 2900 calories...
« Last Edit: March 20, 2020, 08:59:35 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #337 on: March 22, 2020, 05:31:12 am »
0
Saturday 21st March 2020

Dang traps feel brutalized from SSB pad!
Pretty sore everywhere, calves, lower quads and glutes the most.
A little drained as well as expected.

----
morning mobility work
stretches pre and post walk
---

60 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins


-----

16 hour fast
2500+ calorie burn according to Fitbit Charge 3 - with heart rate monitor turned off
2200+ for Gamin Vivofit 3

Ate 4400+ calories

last of the pig out days....

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #338 on: March 22, 2020, 06:01:32 am »
0
Sunday 22nd March 2020

Week 31
Height - 5'8.5"
weighed - 81kg(+1) 178.6lbs
waist - 32.5 inches (+0.25)
hip = 38.75 (+0.5)
upper thigh = 24.5(+0.25)
Right calf = 15.25 (+1/8)
Neck = 15 1/8
Wrist = 6.5

Tanita scale bodyfat% = 17.5 (-2.5)

Total loss so far - weight  23.1kg 51lbs  Waist 10.5 inches  BF% Tanita 13.8%

Last day of pig out last night pushed a lot of food, water and glycogen into me.
Funny how the Tanita BF% dropped though :)

Now to knuckle down and lean down below 75kg

TDEE Spreadsheet has me at 2675 cals average now over the last 4 weeks.

« Last Edit: March 22, 2020, 06:03:14 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #339 on: March 22, 2020, 06:39:13 am »
+1
Sunday 22ndMarch 2020

Calves, hammies and glutes still pretty sore.
Not the best of sleep last night, late night, but I feel OK, just that funny feeling you get when you sleep late.

Soft tissue work for whole body, less for lower

bodyweight at home without shoes = 80.9kg

BBall practice session at WLC outdoor courts -  70 mins

10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
from 40 mins on - jumps, and trick dunks on 8 feet netball rims

Despite having quite sore calves and hammies, and 2 days after squatting, I did feel powerful today.
You can notice the difference in the squat training styles - in terms of recovery.
Touching the 9'10" rim consistently now.
Seems like my running 1 leg jump has also come up to the same level as my vertical now.
Pogos felt effortless.


stretched lower body

-----

Resistance at the outdoor courts

3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band  - dual strands x 10 each
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip  rows x10

alternating sets - 2 mins rest
Dip shrugs - on corner of fence - BW x15 @RPE 6
inverted rows - undergrip - BW+5kg x7, 2x6 @RPE 7
Straight bar dips - shoulder width grip to sternum - BW+5kg 2x7 @RPE 7

"+" = 15-20 secs rest
Pushups on low bar 1.5 feet - closegrip BW+15kg x22 +5+4+3 @RPE 9

stretched pecs, lats and triceps

Add an extra 5kg plate in the backpack for all exercises and it didn't seem to have as much impact as I expected..


-----

Back at home

Rotating sets between each exercise - 2 mins

High angle rows to ribcage  barbell 20kg x12, 40kg x5
47.5kg x9 @RPE 9 (+1 rep)
40kg x15 @RPE 9 (+1 rep)

vertical wall ab wheel roll outs - pulling handles apart x12, 2x25 with hold at top
Lying side abduction 6kg x11, x12 @RPE 8
Barbell curl 20kg x5, 25kg x14 @RPE 9.5 (+1 rep)
20kg x7 @ RPE 8

stretch

Form has gotten lax on Barbell curls so will reset things next time and not chase reps.
I'm only doing them to make loading the squat easier :)
So once I get 25kg x15 strict reps I'll just maintain.

---

16 hour fast

3400+ calorie burn - according to Fitbit Charge 3, with manual entries for weights
2500+ for Garmin Vivofit 3 - with extra calories from weights added, BBall left as is.

plan to eat 2200 calories

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #340 on: March 24, 2020, 05:00:23 am »
0
Monday 23rd March 2020

Feel a bit drained, and midly achey knees - too many jumps yesterday....
Upper body is way less sore than my abs, calves, legs and posterior chain!

skipped walking today, wasn't in the mood

----
morning mobility work
stretches

-----

18 hour fast
2190 calorie burn according to Fitbit Charge 3 - with heart rate monitor turned off
2106 for Gamin Vivofit 3

ate 4100 :/

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #341 on: March 24, 2020, 05:07:14 am »
+1
Tuesday 24th March 2020

legs and hips still sore.
Still felt beat up in the morning, but started to get that powerful feeling in my legs later in the day.
A wet and dreary day, decided not to train today.

----
morning mobility work
stretches pre and post walk
---

45 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins


-----
17 hour fast
2500+ calorie burn according to Fitbit Charge 3 - with heart rate monitor turned off
2200+ for Gamin Vivofit 3

I'll probably pig out again tonight and get on track tomorrow....

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #342 on: March 25, 2020, 06:25:12 am »
+1
Wednesday 25th March 2020

Ehh I felt better yesterday, my legs still feel unrecovered and achey depsite all the calories and rest....

Soft tissue work for lower body

bodyweight at home without shoes = 81.3kg

BBall practice session at WLC INDOOR courts -  67 mins

10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
A few jumps

Got 1 good jump in, seemed a little higher than my current best off a slow run, fingers to 9'10 rim,  then dropped off fast...
Hammies were achey
Started to land threes today, first time in ages. Got 4 in a row in one series... must be due to less fatigue


Back at home - Lower body - HEAVY session

peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10

Safety Squat Bar (Verve SSB) squat - (28kg bar+2kg) x 10, 50kg x8, 70kg x5, 85kg, x3, x2, 95kg x2, 105kg x2

115kg x1 @RPE 8

Sub-maximal explosive squats - stopping each set when bar speed slowed, and first hint of straining - circa 50% of rep max
3+ mins rest
105kg x4, 100kg x4, 95kg x4

115kg single felt hard, but in a good way. Should be around 90% of my e1RM training max.
Felt like I could do a few reps with it.

Well this Verve SSB (EliteFTS SS Yoke clone) feels harder with heavy loads than my other SSB that I sold.
Due to the higher bar and large pad position.
It's like an ultra high bar squat with the weight placed forward like a front squat - based on research on the EliteFTS bar it's about 11% harder than a regular bar.


This group in Oly shoes - alternating sets 2 mins rest
Single leg SSB Good Morning - arms supported 30kg x5, 32.5kg x12 each side back to back.
Wall tib raise - body at 45 degree angle - in oly shoes BWx2, 2x8 @RPE 8
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 70kg x3, 82.5kg 2x8 @RPE8

On back, leg lowering ab move - lower back pressed against hands controlled eccentric -  BW x12 @ RPE 8

stretch


===
16 hour fast - Broke fast before weights with 5 graps and handful of nuts

3100+ calorie burn, according to Fitbit Charge 3 (HR monitor off), with manual entries for weights
3000+ for Garmin Vivofit 3 - "

ate 3946
« Last Edit: March 26, 2020, 06:56:08 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #343 on: March 26, 2020, 06:55:42 am »
+1
Thursday 26th March 2020

Calves, VMO, posterior chain (especially glutes) and abs fairly sore, upper body a bit as well.
But no drained feeling, and I feel faitly functional

----
morning mobility work
stretches pre and post walk
---

55 min walk/hike

dropping the backwards walking to see if it improves my quad recovery.

-----
17 hour fast
2600+ calorie burn according to Fitbit Charge 3 - with heart rate monitor turned off
2300+ for Gamin Vivofit 3

Plan to eat around 1800-2000

adarqui

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Re: Reboot - get lean, get hops
« Reply #344 on: March 27, 2020, 01:36:24 am »
0
The logo on my verve Fitness SSB is definitely on the wrong side compared to the photos of others and on Verve's site...
I emailed them, and they asked me to send some pics, and they said they have no issues sending me a new pad, but I think it's just a matter of taking the cover off and flipping it around.

I had to do a bit of WD40 cleaning on the bar, but overall pretty nice





I was only able to do a couple of light sets with 60kg x 8 today, as I can't squat heavy again till next Tuesday... next session will be sub-maximal explosive sets with 80-90kg x 7-5 or so, and today was supposed to be a rest day/upper body, but I just had to try it out :)

Initial impressions are that it is better balanced than the Iron Edge bar, there seems to be slightly less camber.
The Iron Edge handles are slightly more angled forward.



The pad is much firmer so it doesn't wobbly around on my back when moving/walking, unlike the iron Edge SSB.
The smooth chromed bar is way easier to rotate on the J hooks to get onto the pads vs the rough powder coating on the IE SSB, and won't rough up the J hook surface.

I find you also can't place the bar as far down the back as the Iron Edge one, I pretty much have to butt the pad against my neck or else the bar will try and roll back - I think due to the larger pad, so it's probably still sitting in the same location, and more secure with neck and back contact.

I put 2x 1kg micro loading plates on the inside as the bar weighs 28kg (I weighed it) to make loading easier :)




bar is nice.

man u r looking alot lighter.

good stuff !