GGE Newsletter – 12/15/2017

Post of the Week

@alex_the_lion_williams had a deadlift party!! PRs were SMASHED! Check out the video:

Use #garagegymexperiment on your Instagram posts for a chance to be featured in the Newsletter!

Workouts – Bodyweight Built

It’s a busy time of the year, where it may be difficult for some to get those workouts in. Bodyweight Built offers is known for providing workouts that you can do anywhere with very little equipment. Here are two (the first is 2 – 5-minute AMRAPs:

5 Minute AMRAP #2

15 dips – 10 jump Squats – 15 push ups – 10 burpees

5 Minute AMRAP #2 

30 mountain climbers – 15 pike push-ups – 10 jumping lunges – 30 high knees

Workout 2: 

10 hanging leg raises –  10 hanging knee raises – mountain climbers (20 sec) – plank (60 sec)

(Rest 30-60 seconds and repeat 4-6 times)

@matttyf11

Whiteboard

It is much easier to finish or even start a workout when it is staring you in the face. Therefore, we recommend getting a whiteboard. You can find some solid ones from Amazon and they come in many sizes.

DIY – Keep sending! 

Your gym DIY projects are incredible! Please continue to keep sending because they are very helpful for others to see. You can send a direct message on Instagram or an email to jake@garagegymexperiment.com

@woodmj8000

DIY Platform – Step by Step Guide

and….

Keep Slammin’!

 

GGE Newsletter – 12/8/2017

Posts of the Week

Two guys proved that they got after it and both got the nod for the prestigious honor.  You should probably put this on your resume’s.

@redemptionbarbell
@brector

Use #garagegymexperiment on your Instagram posts for a chance to be featured in the Newsletter!

Workout of the Week

This is a sample workout from ALTR Project. All you truly need is a barbell to get through most of the workout. If you do not have a bench to do the last section, we’d recommend just doing traditional Barbell Rows.

Product of the Week

No doubt about it, kettlebells can be pricey! If you want to have better access to kettlebell workouts, the Kettle Gryp is a great alternative. It allows you to turn your dumbells (up to 55 pounds) into kettlebells. Simple, Solid, Space Saver, and Effective. Highly Recommend.

Pros and Cons of a Garage Gym

Soon after GGE was created, we wrote a blog about the benefits of a garage gym. Check it out here!

Keep Slammin’!

GGE Newsletter – 12/1/2017

Post of the Week

Custom Rig built by @stu_actual_pnw

Use #garagegymexperiment on your Instagram posts for a chance to be featured in the Newsletter!

Product of the Week

Not really a product…. but a Street Parking membership is going to help hold you accountable when there may be nobody else to helping at home. It’s also going to provide variety and a community to help stay motivated. The programming is designed to help you workout wherever you are and with the equipment you’ve got.

It will also make a great gift around this time of year! There are shorter options with cheaper one-time fees and also a monthly membership that starts out at $19. Click on the pics to get more info.

Tip of the Week

We reached out to the GGE group on Instagram to see what the best flooring was for the garage gym if you also needed to park your car on it. Just about everyone had the same answer, which was Horse Stall Mats from Tractor Supply.  They aren’t incredibly cheap but are definitely comparable to other flooring options on the market (maybe even cheaper).

via @theupsidedowndoghomebrewery who also had the initial question

Let us know if you ever have any questions about your garage/home gym. We are happy to reach out to the group. Right now, we are curious to know of the best heater for the winter, so if you have any insight into this, we’d appreciate it!

Workout of the Week

EMOM adding one rep until you ‘die’

1st minute one deadlift, 2nd minute 2 deadlifts, 3rd minute three and so on…..

Try choosing a weight where you can go at least 10 minutes

KEEP SLAMMIN’!

GGE Newsletter – 11/24/2017

Post of the Week:

 

@angry_buddha_barbell

Use #garagegymexperiment on your Instagram posts for a chance to be featured in the Newsletter!

Product of the Week:

The PRx Performance Profile Rack is a dream garage gym addition for almost anyone. It’s primarily known for being a space saver, since it’s adjustable, but it also has a kipping bar and is very sturdy.

Workout of the Week:

Need a quick WOD after Thanksgiving dinner? This one will help you not feel so bad about what happened earlier in the week.

Latest blog: 

Keep scrolling down or click the link here to see how Adam created a platform for his garage. Overall, it cost about $100 and a few hours out of his Saturday.

 

Onnit's None More Black, Black Friday Sale Has Begun.

Keep Slammin’!

DIY Platform – Step by Step Guide

 

Materials:

1 -4ft x 6ft x .75in Rubber stall mat (can be bought from Tractor Supply Company or other like-company) $45
2 – 4ft x 8ft x .25in sheets of plywood (cheap pine) $12
1 – 3ft x 4ft x .75in sheet of plywood (I spent more on this, since it’s what shows and will be used most. I went maple) $32
2 – containers of Liquid Nails
1 – box of 1.25in screws
razor blade for cutting your mat
screw gun
calking gun

Step 1:

Cut your rubber stall mat into 2 – 4ft x 2.5ft sheets.
Do this with your razor blade

  • measure out 2.5ft from the edge
  • put in a shallow line with the blade
  • continue to go over your line until you cut all the way through the rubber

Step 2:

Lay 1 sheet of 4 x 8 plywood where your platform will be

Step 3:

Cover the laid piece of plywood with liquid nails and lay the second sheet directly on top of the first. This will make your platform thicker, and also help reduce noise.

Step 4:

Cover the glued plywood with weights and let sit for some time (I only let it sit for an hour).

Step 5:

(Optional if your .75in thick piece was bought larger than 3ftx4ft):

Cut your .75in maple board into a 3ft x 4ft piece. (I had to buy mine as a 4ft x 8ft)

Step 6:

Lay out your stall mats (machined edge facing in towards your platform) and middle platform piece.

Step 7:

Screw your middle platform into place.

Step 8:

Liquid nail your stall mats into place.

Step 9:

Lay weights over the stall mats while the Liquid Nails set (I waited 2 hours).

Step 10 (Optional):

I did not do this, but I may in the future depending on how the liquid nails do on the matting.

Drill holes into the corners of the mats and place 1.5in screws with washers to secure mats to the platform.

Step 11 (Mandatory):

Slam weights!

Have questions/comments? Reach out to Adam@garagegymexperiment.com

Onnit's None More Black, Black Friday Sale Has Begun.

GGE Newsletter – 11.17.17

We’ll keep it simple for our first ever Newsletter! Please let us know if you have any comments or suggestions and please subscribe! We plan on sending weekly.

Post of the Week:

@theresaclaire56
Use #garagegymexperiment on your Instagram posts for a chance to be featured in the Newsletter!

Tip of the Week:

It’s getting cold outside for many of us (jealous of those in the south). Bring your equipment that doesn’t take up much space inside the house, such as a kettlebell.  There are plenty of workouts that you can do this way. Check out this Full-Body Kettlebell Workout for Beginners from Onnit.

Product of the Week:

Add versatility to your home gym with some resistance bands. These are high quality and reasonably priced. Check out our review here.

Workout of the Week:

All you need is a barbell, some bumper plates, and a little bit of space…… If you try it out, let us know how it goes 🙂

Keep Slammin’!

 

 

SR Fit Bands

This is my personal review of the SR Fit Bands.

The bands come with a ring and carabiner attachment, but you can use them as regular bands if you’d like.

I like using bands in my warm-ups. I use them to assist myself in getting a deeper stretch, and I do banded walks to activate my glutes before squatting or anything olympic. When I received the SR Fit Bands I wanted to search for more uses, so I did an internet search and found a few videos made by the company for inquiries just like mine. I ended up using the bands for banded presses for stability purposes and for banded dead lifts. This opened up a whole new world for me. The banded deadlifts reminded me of swinging a baseball bat with the heavy donut on the end of the bat. When I took off the band, the weight flew up!

The bands themselves are thick. Other bands I have used start to stretch thin or even begin to tear. These are extremely high quality.

If you don’t think the bands would be a good addition to your garage gym, check out the companies instagram page before you make that determination. People have found creative/impressive ways of incorporating the SR Fit Bands into their workouts.

-Adam

Week #8: Deload and Making Weight

Adam competed in the North Carolina State Weightlifting Championships and is documented his final 8 weeks here. The blog below is his final week. If you haven’t read his first  posts see below:

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7

Day 1
Snatch Pull + Snatch: Work up to 2 @ 70%
Clean Pull + Clean: Work up to 2 @ 70%
Snatch light singles @ 60%
Decline sit-ups: 3 x 20
Day 2:
Snatch: Work up to opener
Clean and Jerk: Work up to opener
Snatch: Light snatches @ 50% (work on moving feet)
Day 3:
Arms
Day 4:
Snatch up to opener
Clean up to 85% of opener
Back squat up to 85%
Massage
Day 5:
REST
Day 6:
Bar work
Stretch
Day 7:
Compete!

 

Making Weight

Below is information about what I ate, drank, and how I felt. I started the week after a HUGE cheat day and weighing in at 213. To make weight as a 94 kilo lifter, I need to weigh under 206.8.

This is a diet that has worked well for me in the past. High protein, low carbs and low fat. I always shoot to get .8-1.5g protein/pound. I also just track macros. If you are not sure what a macro-diet is, it just consists of watching your macro nutrients and hitting your percentages. These are mine that I aim for: 50-60% Protein, 10-20% Fat, and  20-40% Carbs. I use the app “My Fitness Pal” to log my meals.

The last 4 days I will prep to cut water weight by drinking 1 gallon of water, then 2, then 3, then a glass on that last day. This has usually helped me cut anywhere from 3-5 pounds.

This is an example of what I ate throughout the week:

Day 1:

Breakfast:

Oikos Triple Zero Yogurt: F 0 C 14 P 15

2 Cups of Black Coffee (no cream no sugar): F 0 C 0 P 0

Lunch:

Oven Roasted Chicken Breast 6 oz.: F 6.1 C 0 P 52.8

Ketchup 2 TBS: F 0 C 10 P 0

Snack:

Birds Eye Steam Bag veggies w/potatoes: F 0 C 44 P 4

Pre-Workout: F 0 C 2 P 0

Post Workout:

Muscle Milk Pro Series: F 2.5 C 10 P 40

Dinner:

T-Bone Steak .75 lb: F 24.9 C 0 P 88.2

Hamburger bun: F 1 C 23 P 3

After Dinner:

Oven Roasted Chicken Breast 3.2 oz: F 3.2 C 0 P 27.6

Macros: F 38g (21%) C 91g (22%) P 239g (57%)

Water intake: 1 gallon

This is why I like the macro-diets. There is the saying, “If it fits your macros…”. I had a fatty steak because it fit my percentages for the day.

By competition day I weighed in at 204 lbs. 2 lbs under my goal weight. I contribute most of the success to cutting water weight, but I’ve done this diet before without cutting water and dropped fast while keeping my strength. The most days I have been on it consistently is 10.

*I am not a dietitian, nor do I have proper education to give anyone diet advice. This is just a blog of how I cut for competitions. I get my information from many sources and make tweaks until I found something that works for me.

Week #7: Final Workouts before Deload

Adam is currently training for the North Carolina State Weightlifting Championships and is documenting his final 8 weeks here. If you haven’t read his first six posts see below:

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Below is the 7th week of training!

Day 1:

Snatch pull + Snatch from the hip + Snatch from the knee : work up to heavy then 2 x 1 @ 90%

Clean pull + Clean from the hip + Clean from the knee : work up to heavy then 2 x 1 @ 90%

Front squat: Work up to heavy double, then 2 x 2 @ 90%

Day 2:

REST

Day 3:

Banded Snatch Deadlift + Power snatch 

Clean opener + Banded Overhead Presses 

Day 4:

Heavy singles

Snatch

Clean and Jerk

Back Squat 3 x 3
*I did box squats to save my back and to get comfortable with heavy weight on my legs.

Day 5:

Bench Press x 5 ascending weight (20lb/set)
*I started at 135 and performed the exercise for 5 reps. I added 10’s on each side and repeated this until I couldn’t do 5 reps. My reps looked like this: 135 x 5, 155 x 5, 175 x 5, 195 x 5, 215 x 5, 235 x 5, 255 x 5, 275 x 5, 295 x 5, 315 x 2

Low Incline DB Press 3 x 12-15

Triceps

Day 6:

Snatch balance+OHS: (3+1)x4@70%

Snatch Pull: 3×4@100%

RDL: 6×4

Day 7:

Back Squat x 5 ascending weight (20lb/set)
My sets looked like this:  135 x 5, 155 x 5, 175 x 5, 195 x 5, 215 x 5, 235 x 5, 255 x 5, 275 x 5, 295 x 5, 315 x 5, 335 x 5, 355 x 4, 385 x 1, 405 x 1.

Week #6: Road to NC States

Adam is currently training for the North Carolina State Weightlifting Championships and is documenting his final 8 weeks here. If you haven’t read his first four posts see below:

Week 1
Week 2
Week 3
Week 4
Week 5

Below is the 6th week of training!

Day 1:
DB Bench ascending weight x10 (40’s, 60’s, 80’s, 100’s, 100’s, 100’s)
Superset with db bicep curls x burnout (rep range 10-15)
DB low incline bench 3 x 10-12
Weighted dips 3 x 5
Unweighted dips 3 x burnout
Long lower body stretch

Even though I did bi’s yesterday, I didn’t push the weight. I wanted to stay away from tri’s and shoulders since I knew I would be snatching and jerking on Day 2. This is the same reason I did a low incline bench.

 
Day 2:
Work up to 80% snatch
Snatch 4 x (2+2) Halting Snatch Dead lift + Snatch @ 75%
C & J 4 x (2+2+1) Halting Clean Dead lift + Clean + Jerk @ 75%
Clean Pulls 4 x 3 @ 100%
Front Squat 3 x 4
Day 3:
Rest
Day 4:
Work up to 80% snatch
Snatch: 1×3@70% 1×3@75% 1×2@80% 1×1@85%
C&J: 1 x 3@70% 1×3@75% 1×2@80% 1×1@85%
Snatch High Pull: 4×3@100%
Back Squat: 4×4@85%
4 x 10 Barbell Hip Thrusts
This was the posted workout. I came in with pain in my knee, shoulder, and wrists. I struggled to hit anything over 60% in both snatches and cleans. I ended up stopping with persuasion from my coach and heading out to do some low back work (RDL’s and good mornings) and some core.
Day 5:
Machine Rows ascending weight with 2 drop sets
Lat Pull downs 2 x 20, 2 x 15, 2 x 10, 1 x 5
DB curls ascending weight with 2 drop sets
I just wanted a quick workout. I didn’t start this one until 10:30 pm. I was in and out in 50 minutes.
Day 6:
Work up to heavy singles
Snatch
Cleans
Jerks out of the rack 1 behind the neck + 1 in front
Day 7:
Snatch with a pause in the hole
Cleans with a pause in the hole
Clean pull + shrugs @ 100% 3 x 1 + 10
Dead lifts work up to heavy 3 x 3