Was this bent during use? Which position and how much force did it take?Visual progress report from the cold north:
While the center chain would limit some positionscenter chain that scuttles it for directly approximating the most common cast iron resistance loading patterns aside from biceps curl
Absolutely, but you'd need to use a relatively close grip for all of them.While the center chain would limit some positions
Wouldn't Deadlift, Front Squat and Shoulder Press still be possible?
Yeah, it was, somewhat gradually.Was this bent during use? Which position and how much force did it take?
DragonDoor have declared that they are willing to send me a new baseplate, so credit to them there!
Yeah, I am not the most competent craftsman myself, but I have recieved numerous suggestions to make it more durable. Living in an apartment does limit my options a litle bit though, as my neighbours below are unlikely to be enthusiastic about some solid bolts in the floor.Not sure why but initially I thought the plate came that way, wasn't clear what I was looking at. That's some honest effort right there!
Would it be possible to mount the new plate to something a little beefier, or bypass it entirely and anchor the other end to a deck of hardwood planks or 2 sheets of 3/4" plywood?
Run bolts through the plywood and glue a cheap fatigue mat to the bottom to keep from scraping up the floor.Yeah, I am not the most competent craftsman myself, but I have recieved numerous suggestions to make it more durable. Living in an apartment does limit my options a litle bit though, as my neighbours below are unlikely to be enthusiastic about some solid bolts in the floor.
Good luck with your program.
It seems like the program is working well but when you have to apply a dynamic force over the full ROM it doesn't carry over quite so well. I have the inverse problem, I can train hard over the full ROM with no issues but when I get the weed whacker out once a month or so I go through the DOMS for the next few days even though the weed whacker weighs almost nothing.So far I'm bouncing between 198 and 200lbs bodyweight at slightly lower bf% compared to the last time I was this heavy back in '19. My legs have gotten a lot bigger, overall feeling real good. Still slowly putting on some muscle - have my sights set on 205 solid, which would mean topping out around 207.
One of the issues I keep coming up against is when I go to test for reps I don't have any problems pounding it out but the DOMS is absolutely horrific. I wonder if that means anything important is being left behind. In the real world I'm not going to be training a single repetitive movement to failure, and then doing it again tomorrow.
...but when you have to apply a dynamic force over the full ROM it doesn't carry over quite so well. .
I'd need to see a pic or sketch maybe but here are my thoughts in general:@North Coast Miller
You use a lot of overcoming isometrics, but what do you think, or what is your experience with yielding isometrics?
I've often contemplated incorporating a bigger bulk of bent arm stands (the bottom position of the freestanding hspu) into my own training to boost hspu potential. My next thought is that while it's more difficult to hold on the floor as compared to parallettes or the like, the working muscles are kind of smack dab in the middle of their range of motion, which I suppose could be a good thing if we are to believe the "15 degrees either way" argument.... However, the muscles are under more stretch if this postion is held using paralletes, but it is subjectively much much easier to hold. Maybe by focusing on pushing really hard in this position? Lastly, I'd have to do a deeper dive into anatomy but a deep dip isometric might produce a better strech on the deltoids, but the position of the body is entirely different.
Happy to link or send pics and videos if any of that needs it.
Cool device. I was initially wondering if you went Bruce Lee or Hi tech (isochain). I used isometrics years ago after reading “expressing the human body” by Bruce Lee (technically Uyehara but it’s apparently a Bruce Lee book). I used a telescopic chin up bar in a door frame at various heights. I for one will be extremely interested in your results and experiences as I’m thinking of constructing one like Lee used (chain and block to stand on style). Keep us all posted please.Am a few weeks into a block I intend to run for 3-4 months. Pretty excited about this, so thought I'd share with the crew.
The literature supporting use of Iso-only for mass gain is not very plentiful despite plenty of anecdotal accounts and examples from old time strongmen (who's exact training regimen is largely lost to time). My intention is to use this to gain about 8-10lbs 100% lean mass as well as improve my isotonic lift numbers, will be testing every 4-6 weeks or so.
Have used isometrics before but never in a comprehensive manner and never with intent to do more than rehab or maintain. Through past use I have developed some insight into what I feel is a solid approach, the early results are encouraging. The following is a disgorgement of my thoughts on the topic as well as overview of my current approach (subject to revision!) Also included is pic of the latest training widget that solves a lot of the challenges facing comprehensive use of Isometrics, namely ability to mimic traditional lifts with minimal equipment and ease of change-over.
Generally all my programs are constructed around primary push, pull, hinge, squat with accessory exercises as compliment. In most cases this equals 8 exercises (4 primary, 4 accessory) with a few additional abdominal, bicep, tricep thrown in at the end. I alternate primary and accessory by classification.
This gives every primary lift pattern a break every other session, while maintaining consistent volume to some of the prime moving muscles. This strategy works well with every resistance training mode out there. The selection of specific exercises can be swapped out periodically but should be readily identifiable by classification or otherwise accounted for in the daily volume.
A timer is super helpful!
Day 1
- Zercher Deadlift (primary hinge)
- High Pull/Upright row (accessory pull)
- Quad extension/Hack Squat (accessory squat)
- Benchpress, sandbag for bench (primary push)
- Hammer curls
- Crunches
Day 2
- Squat (primary squat)
- overhead press (accessory push)
- Hamstring extension/curl (accessory hinge)
- Bent Row (primary pull)
- Triceps extension
- Leg raises
Day 3
Jump rope HIIT - 15 minutes
Then repeat Day1 and Day2. I view the HIIT day as optional based on time constraints.
The tool - 2x3' 3/4" plywood with cutouts for strap angle, 4 foot by 2" dowel, 14ft cargo strap with hooks cut off and replaced with webbing tie downs.
Example in use with accessory Quad isolation lunge:
Having the strap cut-outs off center allows me to lean into a lot of my lifts, pre-loading the muscle and providing some initial load feedback.
I'm still running this, regular updates in my training log. I haven't tested in about a month, so a battery of single leg squat, loaded pushups, OHP is coming up soon. I'd really like to get into a gym and test vs barbell, but that's not going to happen anytime soon.Cool device. I was initially wondering if you went Bruce Lee or Hi tech (isochain). I used isometrics years ago after reading “expressing the human body” by Bruce Lee (technically Uyehara but it’s apparently a Bruce Lee book). I used a telescopic chin up bar in a door frame at various heights. I for one will be extremely interested in your results and experiences as I’m thinking of constructing one like Lee used (chain and block to stand on style). Keep us all posted please.