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2005/11/29, 11:38 AM
This is a place where we will talk/discuss squat cage/rack and the uses they offer. Please use this for that purpose. SO who wants to start? Remember that the Squat Cage is Holy Ground!
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Less Talk, More Chalk!
7707mutt@freetrainers.com
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2005/11/29, 06:24 PM
http://www.t-nation.com/forum_images/597772.1112475435822.New_power_rack.jpg
Enough said...
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If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/11/29, 06:25 PM
And in case anyone was wondering what I want for christmas:
http://www.t-nation.com/forum_images/557605.1107531051330.TopRack.jpg
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If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/11/29, 06:37 PM
My wife has trained me to hang up my cloths after they're washed by hanging them on the bar in my squat cage. They get put away at least 3 days a week. I had to angle it towards the TV so I can watch Laura on "Little House on the Prairie". I cried so hard I was able to set a PR when her older sister went blind.
And Wrestler, I do put the bar on it when I'm curling. Does that piss you off??
My cage also has a cable pull down on it. I love doing cable crunches.
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Sometimes life is like herding cats.
Charlie
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2005/11/29, 06:39 PM
We should start by discussing what makes a proper squat cage.
At least two sets of pin bars, for doing pin press, rack lockouts, etc. The crossbars at the top should be properly taped with hockey/grip tape and should double as a pull up bar. It should be solid construction, made of medium grade steel. It should be able to support a large amount of weight, for ME Squat day when I want to go heavy. It needs to be wide enough that one can squat with a wide stance and fit a box in it for box squats.
It is preferable to have been built on an olympic lifting platform for dropping heavy deadlifts, cleans, and snatches on.
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If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/11/29, 06:44 PM
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Quoting from charlie826:
And Wrestler, I do put the bar on it when I'm curling. Does that piss you off??
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If im standing behind you waiting to squat, then yes. It makes me a very angry person. I have been known to get impatient enough that I have skipped warming up because I am so pissed I need heavy weight. Oh, and if I am in the squat cage and you ask to work in with me, then you either better be squatting, or curling 300lbs.
Funny thing is, I never curl except when doing "extra" workouts with a body building friend of mine. He outweighs me by about 35lbs (I'm a small guy, but strong), but I can curl more than him even though I never do curls. So ha.
But its your squat rack, so to each his own.
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If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/11/29, 06:46 PM
A squat rack has EVERYTHING that anyone needs to get bigger, faster, and stronger. Squats, deadlifts, pull ups, bench press, olympic lifts, shrugs, military press, you can hit EVERY muscle group inside a squat rack. You can even do curls. If someone was going to start a home gym, this and a barbell set are the MANDATORY REQUIREMENTS. It should be the center piece of getting stronger.
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If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/11/29, 10:26 PM
IT is a shame Charlie uses his to line dry his tutu!
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Less Talk, More Chalk!
7707mutt@freetrainers.com
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2005/11/30, 04:55 AM
I say a good squat rack should have adjustable pins every 2-3 inches and should have safety bars being able to inserted or put in several places....and ofcoure the rack has to support a lot of weight....I'd say 1500lb....
yea I agree completely squat rack is THE EQUIPMENT for any home gym....
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2005/11/30, 12:49 PM
yeah that`s a wicked cage
it`s on my list to Santa....
I agree with wrestler about ppl breathing on your neck,
and then when you let them use it they don`t even know what to do. :angry:
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2005/11/30, 01:12 PM
I would never go as far as to dessicate my squat cage with laundry, even if it was charlie's tutu.
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If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/11/30, 01:18 PM
The cage is thy way to strength. Thy cage has brought one from weak to strong. Thou shalt have no equipment before thee.
Thou shalt not use the cage in vain.
Thou shalt not have any equipment before thee, or false squat cage. Thou shalt use no other to squat in.
Remember thy squat cage, to keep it holy. Observance must be paid regularly.
Thou shalt not disassemble.
Thou shalt not commit acts of adultery to less holier pieces of equipment.
Thou shalt not quarter squat.
Thou shalt not bear false witness in thy workout log.
Thou shalt not covet thy neighbors squat cage, nor his barbell.
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If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/02, 08:47 AM
Thou shalt not use a squat pad, for squats less than 80% of your max!
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2005/12/03, 06:21 PM
Thou shalt pay hommage to the squat cage regularly. Thou shalt make a pilgramage to thy squat cage for every leg workout.
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If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/05, 11:01 PM
If thee use thy squat cage for exercises other than squats, heavy rows, rack pulls etc I shall smite you!
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2005/12/06, 08:14 PM
Thou should work to beat the hell out of the squat rack with heavy loads. If thou art unable to lift heavy loads, thou shalt use said squat cage to build this strength.
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If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/09, 04:16 PM
Gatormade would love this thread. Too bad he doesn't leave the powerlifting forum all that often.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/10, 11:52 AM
I see now a squat cage totally protects you from dropping the weight. I just have a rack, so if I am unlucky enough to lose balance I had better fall backward. Ugh, I should have gotten a cage. I didn't know the difference at the time.
On the same subject. I just started squatting with freeweights 11 weeks ago. I hear 'real' squats almost make you puke. I guess I am not up to that weight yet. Today I did 270, 12 reps and 3 sets on the bar. I SLOWLY up the weight due to not having a cage.. I want to make sure I can support it, then I raise it (like I will next week) by 10lbs or less. Then I make sure I can do 12x3 again before raising the weight. I am trying to be VERY careful.
The problem I have is that it KILLS MY WRISTS and shoulders/arms.. I have no problems with back/legs or feeling the need to puke. I use gloves and that helped a little bit.
Any tips or is that just one of the things to deal with?
Thx!
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2005/12/10, 12:21 PM
Oh yea. When I go for a DEEP 3rm or 1rm, or when I do breathing or tabata squats, there have been times when I have looked around for a trash can.
Grab the bar with a closer grip. About 4 inches outside your shoulders. Then, pull your elbows together behind your back to create a "shelf" for the bar to sit on. This hould help.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/10, 12:27 PM
Thou shalt have a bucket within hurling distance of said squat rack at all times.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/10, 07:35 PM
Mine Holy Squat Cage was indeed violated this morn with 65lb BB curls! I readily walked up to the knave ready and willing to defend the honnor of that which is most Holy! The Knave must have sensed me coming to smite him fore he turned and ran like the base varlat he is!
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2005/12/10, 09:38 PM
Thou has found a new place of worship. Upstairs, behind the elypticals and cardio equipment, and next to the stretching mats, sits a lone squat rack. What a find! It's not in the main part of the gym, so its seperate, and it's never busy.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/12, 07:32 AM
Thou Shalt not worry if Thy clothing matches and is color coorinated, if you are in that Holy Place, the Squat Cage.
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2005/12/13, 12:26 AM
Thou shalt not desicrate thy squat cage with spandex, unless though is checking form for competition squat, or has earned the right to wear spandex. This right to earn spandex should be earned through said training in thy squat cage. Thou art warned.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/13, 12:29 AM
Thou art not to use thy squat cage for "if you can't see it in the mirror while doing bicep curls, its not worth training" training.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/13, 03:53 PM
Amid the clang and bang, where there Iron is thrown,
Stands a Giant of a man all alone.
He stands and stares at the Monster near,
Eye a gleam, almost sweating tears.
He gives a little laugh, and then walks over to his sack.
He chalks his hands and then his back, to the monster he strides,
Up under the bar he settles it onto his back.
With a quite sigh he raises the bar, sweat streaming down his sides.
He steps back and finds his stance, with a great breath he settles back.
He sinks slowly into the hole, never fearing of finding his way out of that pit, with teeth a grinding he starts his way back.
He locks that lift out like a pro and re racks that weight awfully slow.
He releases his belt a notch, steps back and breathes. He has beaten the beast. easy as you please. Time to train to beat it again, he thinks with a grin!
This is the Squat Cage you see my friend.
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2005/12/13, 03:59 PM
It stands in the corner in most gyms. Covered in dust at some it is little used at best. People at those fancy ultr expensive gyms look at us using it with awe and fear and even disgust. IT has many uses for those that brave it metal poles and dinged surfaces. Most though that do use it are not aware of its ultimate purpose. No, they think using it for 50lb curls and 45lb lunges are what it is designed for.
Ha, when a true power lifting fool gets into one before them you can feel the stares give you power. It is like gasoline being replaced as a car is running out. That engine falters, then roars to life! It is a wonder that Squat Cage, it hs seen many things in the gym. It is like a great mountain standing for all time as a monumnet to power!
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2005/12/23, 06:05 PM
I was thinking about this earlier, and how often can you walk into a thrift store or yard sale, and see exercise equipment all over the place... Crazy gadgets, things with springs that I, in all my lifting experiance have never seen used, nordic tracks, the latest pieces from some infomercial.
Equipment and gadgets that promise to make exercise easy... Things that offer spot reduction promises, crap that I wouldn't grace my garbage with, much less my weight room...
Whats the one piece you never see???
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/24, 03:42 PM
I’m proud to announce that I’ve acquired a SQUAT CAGE (and vertical dip station)....
it`s beautiful, used up (commercial grade), and dark green...
so my project for the holidays is to paint it and put it together....
can`t wait:big_smile::big_smile: that`s all I think about it ...now I need to get some weights and a bench
Thnx to Wrestler and Mutt for all the Cage Commandments
I`ll print them out and put them right beside it.
I`ve already made it clear to my fiancé no laundry is ever allowed near it.
I`ll post the pics later
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2005/12/24, 05:00 PM
congrats...
i think acquring a squat cage is one measure of manhood...really wish i could get one for my backyard...
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2005/12/24, 09:25 PM
As a Anthropologist I studied coming-of-age/Manhood rites and getting and or using a Cage correctly could very well be our manhood rite!
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2005/12/25, 01:34 AM
I agree with Mutt getting an equipment is easy
sticking with it is a challenge
I shall live up to its purpose....
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2006/01/12, 06:22 PM
DAVE TATE on squat racks, etc. Interviewer: Chris Shugart, co-editor, Testosterone.net.
WARNING: Tate is a little outspoken. And very hardcore. I've met the guy. He hit me in the chest with a 2 by 4 to get me to stay tight in the bench press. Well, it worked.
*****T-Nation: Gotcha. Let's switch topics here and talk about training at home, especially the most essential piece of equipment for the garage gym: the rack.
Tate: Setting up gyms is what we at EliteFTS do. We set up everything from garage gyms to university weight rooms.
I grew up in small private gyms and I've always trained in hardcore places. A commercial gym when I'm traveling is good for a break, but I'm not going to get what I want. That's not going to provide me with the environment that I love and that I want to train hard in.
I think a home gym is affordable to everybody. The one thing people need to keep in mind when setting up a gym, whatever the budget, is quality rules. You do not want to buy a piece of shit rack that you're going to have to replace. Most racks out there are shit. You can buy a rack for 150 bucks if you want, but it's a 150 dollar piece of shit.
When dealing with a business, you have service, price, and quality. Those are the only three things that a company can compete on. Nobody can offer all three. So if somebody offers the lowest prices, then their quality has to take a dump and their service is going to suck.
On the flipside, if you have a company that has high quality, which is what EliteFTS is, you're not going to be able to compete with the lowest price around. You can't build the shit for what some places are selling it for because it's junk. So with a home gym, quality reins supreme.
The second thing you should look at is function of the equipment. The power rack that we sell has been manipulated and changed to accommodate our needs. For example, most power racks I've trained in over the years, you can't squat wide in them because the damn base is in the way. So we brought the base up and created what's called a sumo base.
The other problem is that the pin-hole spacings in most racks are about four inches. When you're a manufacturer of a product, you're paying per hole to get them drilled. Ours go every inch through the bench range, then every two inches up to the top. The reason for that is so you can do pin pulls and pin presses, and you can do them in the range where your weakness is.
T-Nation: What about hooks and safety catches? I know you've put a lot of thought into that.
Tate: Yes, you also want to be able to get a bar out of the rack comfortably. Most benches that you deal with, they're either too high or too low. And God forbid you try to squat in a rack in a commercial gym. You're either going to do a leg press to get it out or you're going to have to get on your tiptoes to get it out.
Which brings up the next thing, which is the J-hook. The J-hook on most racks is so deep that when you go to take a bar out of the rack to bench it, you have to lift it up and over. When you bench press you essentially want to pull the bar out of the rack. So the J-hook has to be deep enough to hold the bar but not so deep that you can't pull the bar over it.
When you pull the bar out, you're activating your lats and you're keeping the body tight. When you have to lift it out, your shoulders have to come off the bench and you've just lost your whole upper back tightness.
Same thing with the squat. When you take the bar out you should essentially arch the bar out. It keeps your back in a good position and it keeps your chest up. When you have to squat the bar out of the rack, usually your chest is down and you're in a rounded-over back position from the very beginning.
T-Nation: And if you're going for a max effort, then you've just used up some of your energy to unrack the bar, correct?
Tate: Right. And these are all small things, but they make the biggest difference when it comes to training.
The last component of a rack is the safety pin. On a lot of cheap racks, they use this one inch pipe. If you do miss a weight or you're trying to do pin pulls or something, then that pipe bends. On the other side of that coin, some companies will build those support I-beams so strong that they'll never bend, but what will bend is your bar. You pay $450 for a good squat bar. You dump it one time and there goes your bar!
What we use is a rod and a pipe. What happens is, the pipe flexes around the rod. So now when a force hits that pipe it's dispersed throughout the whole pipe. Pipe never bends, bar never bends. Simple shit, but it takes lifters to come up with this stuff.
So, for the home gym, the power rack is the number one thing to buy. We offer a wide variety of power racks at EliteFTS, from standard to jacked-up collegiate racks.
T-Nation: I hear a lot of people on our forum talking about moving to the home gym option. Why are so many hardcore lifters dumping commercial gyms?
Tate: The number one reason people put gyms in their house is they're sick of the bullshit. They're sick of going in there and having to listen to Celine Dion. They're sick of watching people ride their stupid Life Cycles while watching TV.
Every time they step into their gym it's some new bullshit, like they've got Christmas decorations up. They just want to go in, bust their ass, and train hard. You can't put a price on that. With a home gym, all you have to do is find some training partners.
You'd be surprised at the number of gyms we set up that start out with two guys who just say, "You know what? Screw this shit." They go out and they find a small, 800 square foot warehouse that's maybe $300 bucks a month. They start putting in a couple of pieces of equipment, some racks and some bars.
Word gets out and the next thing you know they have ten or fifteen guys in there. Each guy is dumping in enough money to help cover the rent. It gets to the point where that $20 from each person exceeds the rent, so every few months they spend the surplus on a new piece of equipment. They buy a glute ham raise from us or a reverse hyper.
Those are where the best training centers in the world are. They don't advertise because they don't want people to come in there. They want to be able to pick who they let in there and give a key to.
It just takes one guy to say, okay, let's do this. I'd say that over the period of a year we set up thirty of those types of gyms. Everybody is just getting sick of their gyms. There could be a hardcore warehouse gym just a few blocks from where you are.
*****
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2006/01/19, 10:54 PM
My chance to finally gripe a bit. Monday in my home gym went in to do legs. Ok squats first. Well, I'm not going to whine about this but there isn't really a squat cage just a rack. Guess what some guy is doing curls on it. Uggggghhh. I've got an hour and I'm stuck. So in an effort to not be rude, I just go stand beside the rack and wait. He did two more sets and moved on. I'm not sure if he thought I was g@y or what. I don't want to rush people but get real. There is only one place in the gym to do squats.
Well, I am traveling Wed, Thurs, and Fri. So I go into a local gym here and need to do full deads. No place to do deads. I decide to do squats again. Surprise, two racks with two guys side by side doing curls. So what did I do? I went and stood by and looked at them. A couple sets later one moved on.
It blows my mind how many gyms get more and more machines but have less and less basic hardcore racks etc. In my local gym, I hardly ever see people squatting and have never seen anyone doing full deads. I'm a scrawny guy (but gaining) so I'm going to be critical of my kind. All the scrawny guys are doing lateral raises, db curls, etc. I know they want to be bigger or they wouldn't be there.
These gyms do a diservice to these newbies that really need good advice to get started. They also need instruction on where to do curls.
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2006/01/19, 11:26 PM
I can top that. Last summer, I traveled a lot, especially with my uncle, a competitive powerlifter. Well he calls a gym in a town we are staying at:
"Do you guys have a squat rack?"
"Ummmm, hold on, let me get one of the trainers"
Once again: "Is there a squat rack at this gym"
"Oh, yes, we have a state of the art set up, all the equipment has been recently purchased, and I am sure you will find it up to your standards"
"do you cater to powerlifters?"
"Of course"
So we go there right, and I'm looking around like where is this squat rack? I ask a trainer if I am in the right area. He points to the smith machine. I'm like, wtf?
My uncle walks in, I explain the situation. So hes like, ok, we deadlift. I'm not putting up anything spectacular at the time (just coming off DsL) but my uncle is pulling 600 when that same trainer comes over and tells us that they don't "appreciate our type of workout".
morale: A SMITH MACHINE DOES NOT CONSTITUTE ANY FORM OF SQUAT OR POWER RACK.
So were there the next day, right
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2006/01/19, 11:30 PM
Yeah, same here. I'm there the next day. Its actually an easy choice too. Something versus nothing. LOL.
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2006/01/20, 01:27 AM
Thou shalt be brained with a plate if thy music of any og the following is played near the Cage:
Celion Dion
Kenny G
Michael Bolton
ANyting from the 90s pop music
Any boy band and or girl band
Anyone with the last name spears, or simpson.
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2006/01/20, 11:28 AM
Thou shalt rip the offending speaker from its location and destroy it utterly and completely, lest it offend again.
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2006/04/04, 12:46 PM
I need to bring this back! Let the Cage talk begin again!
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2006/04/04, 12:55 PM
Let's put Mutt in a cage.
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Sometimes life is like herding cats.
Charlie
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2006/04/04, 12:57 PM
Many have tried, none have done it. Go sit down and watch the Golden girls or something.
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2006/04/04, 07:05 PM
I can't believe that the trainer told wrestler and his uncle that "they didn't appreciate their type of workout." Would they have preferred you to come in done 2 sets of bench, go straight to curls then stare at yourself in the mirror for 20 minutes and act all cocky?
My favorite day of the week is leg day, you know why? I never have to wait for the equipment it seems. I go workout right after work and every other day I have to either wait for equipment or switch up my workout to something that is available. It is a shame how many people completely neglect their lower body in hopes of getting huge.
In the case of those trendy gyms, RIP to the holy squat rack, but you won't catch my a** there anytime soon.
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2006/04/04, 07:46 PM
The trendy gyms with boy band music blaring the whole time that is.
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2006/04/05, 04:25 PM
I've been away from here for a while but I like what I see here.
This is really good to see that "General Exercise & Weight Training - Fitness" now putting an emphasis on functional training rather that just aesthetics.
Good job, Mutt & Wrestler (...Charlie too :))
We need to direct people on the other threads to check out this one.
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2006/04/07, 05:00 PM
Functional training? Like squating on a swiss ball????
We have this saying at riot weightlifting... If you want functional training, go flip a tire... In the snow.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/04/07, 05:18 PM
Wrestler, I'd pay for a video of that.
Mark, come by more often.
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Sometimes life is like herding cats.
Charlie
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2006/04/08, 11:39 AM
Not a lot of tire fliping, but...
http://ritstrongmen.com/videos/StrongmanVideo.avi
My avatar is me flipping a 650lb tire in the snow. Tough as hell, cause you have to crimp the treads in order to get it up when its covered in snow.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/04/08, 12:15 PM
No, lil bro i meant squatting on a swiss ball.
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Sometimes life is like herding cats.
Charlie
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2006/04/08, 01:22 PM
Everytime I see this I want to beat the guy over the head with an elieko bar. There are actually people that believe that this is what will make them stronger.
http://www.personalpowertraining.net/PICT0024.JPG
A quick correction the tire is 550.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/04/08, 09:13 PM
i don't understand why people would do curls in a squat rack. am i missing something?
i've been looking at buying a rack, but whatever i buy is going to have to go outside in my yard. any suggestions for something good that won't get all rusty in the florida rain/humidity? i'd put it inside, but i don't really have room for it anywhere, and my whole house is tile.
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