2014-10-18

Loading

Missed the gym hours but hit a 115kg #frontsquat at the #garagegym in my cutoff pajama pants. #weightlifting #rehband #adidas

View on Instagram

Another day at the garage gym working on baselines.

  1. Heavy Single of Front Squat; 115kg
  2. 2r5s of Front Squat @ 100kg

2014-10-15

I gave the new garage squat rack a go. I’ve been dealing with a lot recently that has kept me out of the gym. I measured some baselines today to get an idea of how much I’ve lost. Overall not too bad. I barely stood up with 9kg off my max back squat after a good month of inconsistency. I’ll get it back.

  1. Heavy Triple of Back Squat; 100kg
  2. Heavy Double of Back Squat; 110kg
  3. Heavy Single of Back Squat; 120kg
  4. Heavy Triple of Strict Press; 50kg
  5. Heavy Double of Strict Press; 50kg
  6. Heavy Single of Strict Press; 55kg
  7. Heavy Triple of Push Press; 65kg
  8. Heavy Double of Push Press; 70kg
  9. Heavy Single of Push Press; 70kg

Custom Squat Rack

I wanted to make it a little easier to get some training in at home in case life got busy or making it across town to the gym was impractical. Here is the result.

IMG_8016

Weights

A good friend let me use some rusty iron KG plates he was not using–130kg in total. That is 1kg more than my max back squat. This should be enough weight for a good while. If I can 10RM back squat at 130kg I will consider getting more.

IMG_7936

I stripped the rust off with a coke bath and wire brush and painted them with Rust-Oleum to color match the IWF color scheme to stop the rust and keep the same association of color combinations.

IMG_7957

IMG_7971

IMG_8015

Rack

I needed to get the iron weights off the ground. A Craigslist search for “squat rack” presented little affordable options close by. Since I will be squatting without a spotter there is a good chance that I may have to dump the weight. And the traditional squat rack doesn’t protect my garage or the plates.

If I could afford the MDUSA Soft Plyo Boxes I would have a stack for jerk blocks (used as a squat rack) and a short stack to the side to allow me to dump the bar. But a set of bumper plates would be cheaper and more versatile.

By chance I found a good example solution to mock. I simplified the design by cutting out the lower bar rack and top pull-up bar. No pull-ups or benching for me.

Materials used:

  1. 10x 2″x4″x9′
  2. 1x 15/32″ 4’x8′ sheet of plywood
  3. 1x box of 2.5″ exterior screws
  4. 1x box of 4″ exterior screws

Key measurements:

  1. Bar height suitable for back and front squats
  2. Height of side bars to catch failed lifts

I ended up using the bar height of my front squat. That was a little lower than my back squat bar height. And I subtracted a few inches from my poorest-postured, deepest squat to set the height of the catch bars so they do not restrict my range-of-motion without being too low that they are useless.

IMG_8006

With the two sides built I had to connect them together. I wanted the front-to-back dimensions to be as compact as possible. And since I killed the top rack I was forced to use a brace at the foot of the rack. That forced me to put in a sub-floor and plywood floor instead of just using the garage floor. Although, having the connected floor helps prevent tipping when the weight is racked.

After squats up to 120kg I can say for $70 it does the job just fine.

IMG_8016