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Tag Archives: garage gym

  • Battleship Ready

    Ever been on a battleship?

    Manual Of Physical Training 1931: British Army British Army "Chin-Up" Training with Over Grip, Cross Grip, Under Grip and Oblique Grip.

     

    No wasted space.

     

    The coolest gym installation I've ever done was on a battleship. I wish I had written down the name.

     

    No wasted space. That pretty much sums up their weight room. I've had coaches and garage gym guys ask if a particular piece of equipment needed to bolted down to the floor, but the US Navy takes it to a whole new level. They weld their stuff down... and up... and sideways. Sometimes the piece is taken apart with pieces welded to the walls. It's crazy.

     

    http://atomicathletic.com/store/index.php/chin-up-pull-up-bar-wall-mounted-48-inch-length.html

     

    Garage Gyms Guys Take Notice

    Guess, what? The US Navy didn't invent that concept last week. The photo above is taken from the British Army Manual of Physical Training 1931. (I have the equivalent book for the Navy, but it doesn't have a sequence photo version of this exercise.  They minimized photo space...)  I spoke with a long time customer last week who mentioned that he was a Marine who spent a lot of time doing his strength training on various boats. For his garage gym he used the same concepts for economizing on space. In fact, he said that his chin-up bar was bolted to the OUTSIDE of his garage, so he could get maximum space all around AND above it. Clever.

    Look closely at the training in that sequence photo, you can tell that it's not just simple chin-ups and pull-ups. A seriously mounted, heavy duty chinning bar can be an awesome tool. It is certainly an under utilized tool in most gyms.

    The sequence photo shows: Over Grip, Under Grip, Cross Grip and Oblique Grip. The most complicated is the bottom sequence, which combines the 4 above concepts.
    Side travelling changing grip (Plate 22, Fig. 55)
    By means of a slight twist, turn the body forward to the left, quit the grasp of the beam with the right hand and seize it again with Under Grip on the same side of the beam and on the other side of the left hand. Take the next pace in a similar manner by turning the body backward, quitting with the left hand and again seizing the beam with the Over Grip, and so on.” (p. 73)

    Further variations, I am exhausted just reading all the variations, have the athlete variously doing a chin-up or a pull-up at different points in the sequence. Try each one, but make sure you have a seriously solid chinning bar. Mine is only 4 feet long, but by grabbing the side supports and can get a lot of training variations in on it.

    All the best,
    Roger LaPointe
    “Today is a good day to lift.”

  • Bob Hoffman Throwback Workout

    Bob Hoffman lifting at the old Ridge Ave. York Barbell Gym.
    Bob Hoffman Deep Knee Bends with a Globe Barbell at the old Ridge Ave. York Barbell Gym.

    Bob Hoffman, the owner and founder of the York Barbell Company, believed that a creative individual could build a Mr. America body with just one adjustable barbell and two quality adjustable dumbbells, combined with hard work and creativity. In that spirit, try out this Throwback Workout.

    1 Barbell & 2 Dumbbells Workout

    Barbell
    Power Clean & Press 5 x 5
    Straight Arm Pullover 5 x 5
    Front Squat 5 x 5

    Dumbbells
    Alternate Zottman Curls 5 x 5
    Side Laterals (Delts) 5 x 5
    Strongman Double Biceps Curls 5 x 5
    Crucifix Holds (Front Delt / Upper Chest) 5 Reps
    Held for a Count of 6

    Sit-ups (Use Barbell to Hold Feet Down) 50 Reps

    Do 5 x 5 for all exercises except the Sit-ups and Crucifix Holds.  If you can't do 50 Reps as a single set, then just make sure you get them all done.

    All the best,

    Roger LaPointe

    "Today is a good day to lift."

  • Add 50 Lbs To Your 1 Hand Deadlift

    I know. This sounds like one of those Joe Weedy-man ads that is too good to

    Finger Lift Ring
    Finger Lift Ring: Open Middle Finger

    be true. All I am going to do is tell you how I did it. It was amazingly simple.

    I decided that improving my One Hand Barbell Deadlift would improve all my other lifts. You see, if your grip is your weak point, it can throw off all the other body position angles in full body lifts. I could also aim for an American Record, by adding about 50 pounds. Thus I had a goal and an underlying reason for that goal.

    First, I looked at my current grip training. I was doing a lot of thick grip work and explosive lifting with Olympic bar sized handles. My regular 2 hand deadlift, clean grip pulls and trap bar deadlifting were all at least a hundred pounds over that record with training weights, so I knew it had to be a hand, wrist or forearm issue. I then looked up similar lifts in the USAWA Rule Book. I had never done any finger lifting, but many of the old time strongmen did.

    I simply added finger lifting to the end of my regular workouts, but I didn't go for max weight. The theory was that I had to build up the strength of a lot of very small muscles, ligaments and tendons. I would do only 1 set per finger or group of fingers, as I decided to lift with the ring finger and pinky finger as a single unit, because of the tendon and bone configuration in the hand. I used the exact body position and range of motion for the One Hand Barbell Deadlift. Equipment was simply the Finger Ring Weight Handle with the Olympic Loading Pin I sell.

    Finger Lift Grip Positions

    I soon found that there were essentially three different grip positions. I only did the finger lifting every other workout, but switched grips each time. The weight I used was as much as I could do during that workout for a minimum of ten reps. There was a lot of trial and error. If my limit for a particular grip and finger was only the ring, clevis and loading pin that day, so be it. Believe me, for the Open Pinky/Ring Finger position, there were days that the weight was so ridiculously light it seemed a complete waste of time, but I stuck to the program.

    3 Finger Lift Grips: Open, Hook and Lateral Pinch

    I also added the One Hand Barbell Deadlift into my routine every time I trained. I did only 2 Sets of Triples and periodized the lift with my other training, peaking a month before the contest and again on contest day. I gave myself five months to see how well I would do. It worked out so well, I still can't believe it.

    All the best,
    Roger LaPointe
    “Today is a good day to lift.”

  • Learning Lost Secrets

    1950's York Wrist Roller at top and Atomic Athletic Firestorm Wrist Roller bottom
    1950's York Wrist Roller at top and Atomic Athletic Firestorm Wrist Roller bottom

    Lost variations of exercises can be your key to success.

    Because you know the secret, I am going to let you in on this one. When I stumbled across this variation on wrist roller work, it was one of those DUH moments for me. You know what I am talking about, when you see something for the first time and say to yourself, “Duh! Why didn't I think of that?”

    This exercise does not come from an exotic locale, like the Shaolin Temple or a Kushti Wrestling school in Varanasi, but from strange and exotic 1960's New Jersey. Of course, to a kid from Michigan, it may as well have been the North Pole.

    Presented by Professor E. M. Orlick, we have “Series B: Arms Bent and Elbows Held In Against Your Sides”. Try your wrist roller work with your arms like this. “Your lower arms must be bent so that they are at right angles to your upper arms and parallel to the floor.”

    If you have one of the Firestorm Wrist Rollers we sell, it should be just long enough for you to have your arms straight out and not crowded in next to the cord in the center. If you collect wrist rollers, like I do, then you will know how this exercise is virtually impossible to do with the little short red wrist roller that York sold many years ago. See the comparison photo above. You simply don't get anything close to a full range of motion in the palms up, bent arm position with a short wrist roller. Don't get me wrong, you can do some other interesting things with some of the short wrist rollers, but this is not one of them.

    Once you have mastered this movement with a light weight, cut your 10 reps down to 5 reps and really increase the weight. With your arms in this position, you should be able to do a lot more weight than with the straight arm, palms down position. In addition to pyramiding the weight, I like to do a set/rep variation in this position that goes from very light weight for 20 reps to very heavy weight where 5 reps may be impossible, then back again, repeating several times.

    http://atomicathletic.com/store/index.php/atomic-athletic-firestorm-wrist-roller.html

    You may also want to check out the Pot Lifting Arts kit:

    http://atomicathletic.com/store/index.php/pot-lifting-arts-kit-firestorm-wrist-roller-loading-pin-book-dvd.html

    All the best,
    Roger LaPointe
    “Today is a good day to lift.”

  • Weight Loss: What do I do?

    I have this regular customer who is fat.  Seriously, his doctor told him he has to lose weight and get his blood sugar level down or he is going to become diabetic.  This is brass tacks stuff.  He is at least a 100 pounds over weight.  So, what does he ask me?  "Give me one thing to do to attack this problem, other than just lifting and eating less, because I know it's more than that."

    I told him to eliminate high fructose corn syrup from his diet.  I told him he couldn't do it, but if he genuinely did, that would be a really, really great first step.  I hope he does it.

    He's already doing a training routine based on my Traditional Training Legendary Strength and the tips in the Garage Gym Guide, but that is just activity level stuff.  I wish him the best.

    All the best,

    Roger LaPointe

    "Today is a good day to lift."

  • Garage Gym Accessory Wall

    power-shack-grip-board
    Carmen Caputo's Grip & Accessory Board

    Carmen Caputo's Power Shack Gym really is one of the best garage gyms out there. This is the second Atomic Athletic Bomb Proof Bulletin based on his place. It is a true unattached pole barn type 2-car + size garage, that is exclusively a gym. Carmen and his buddies completely finished it off, with heat. I can really appreciate that right now, as it's -5 F as I write this.

    The photo shows The Power Shack accessory corner, highlighted by the peg board. Hanging on the bottom are real antique Whitely spring type strand pulling units, with all the original Whitely accessory parts. He has them set up with 1-5 springs, just like a pro-style dumbbell or kettlebell rack. You also see an original cloth webbing York head harness and York wrist roller, together with some home made loading pins.

    http://atomicathletic.com/store/index.php/atomic-athletic-firestorm-wrist-roller.html

    Carmen and I had a great talk about the wrist rollers. We are both really into the wrist roller movement and concept. Carmen actually has two of those originals, but he stripped the paint off the one shown in the picture and poly coated it. I also have an original red painted one that I will show in a wrist roller article that is coming down the pike. Carmen's wrist roller advice is to, “...put a longer rope on your wrist roller, when it comes time to replace it. If you have a longer rope, you will find a way to use it. It's the basic simple details that the old strength guys were into, and that made all the difference. The longer rope is murder on your hands. Once you unroll it, you have to roll it back up before you can put it away.”

    In the floor rack you can see a variety of bars. He has an original Gaspari Bar, a 6 foot standard barbell, a 6 foot Olympic bar, a regular Olympic curl bar, an Olympic Super Curl Bar and an Olympic Hammer Curl Bar. He also has quite a pile of standard size plates.

    Rounding out the collection is a Power Twister, an Iron Man Super Gripper and a variety of rubber rings. The left wall also shows his framed original York Powerlifting Chart #2 (Bench Press). The other wall has his lat machine attachments (like the triceps rope), with the lat machine in the foreground. That padding is not the original naugahyde, but that cool late-60s glitter black that you may have seen on boat or motorcycle seats. He has re-upholstered everything in to match.

    All the best,
    Roger LaPointe
    'Today is a good day to lift.”

  • Check out Carmen's Gym

    carmen-caputos-york-kettlebells
    Carmen Caputo's Gym: Photo 1
    (Photo by Carmen Caputo with Permission)

    Check out what Carmen Caputo has put together! Seriously, put on your 7 year old kid attitude, with big excited eyes. We are going to take a walk back in time, to the days when afternoons were long and sunny. This is one of those days when opening this plain garage door seems somewhat slightly more interesting than kicking stones in an alley, then suddenly your whole life is changed.

    Carmen's gym really exists and he has been an Atomic Athlete since before I was born. He has been seriously weightlifting and collecting equipment since 1960, with most of it originally coming from Peary Rader and York Barbell. For the past several years, he has been adding in some Atomic Athletic pieces, supplemented by collectibles that have come from me, eBay and other random sources.

    The photo shows his “Kettlebell Rack”. Where he has put together classic kettlebells built with kettlebell handles and all York standard size plates, bars and collars. He has pairs of them in 10 pound increments from 20 – 60 pounds*, which he occasionally modifies for mid-range increments. You can also see his collection of Iron Boots. Not all of his pieces were acquired new, but you can see how everything is now in pristine shape and order, ready for the next workout. Carmen follows the rule he was taught in the Marines, “If you take care of your gear, it will take care of you.”

    Kettlebell Handles: http://atomicathletic.com/store/index.php/kettlebell-handles-pair.html

    Now, take a gander at the gym art. Those instructional wall charts are originals. He has framed classic posters and other art all over the gym. I have a bunch of great shots that I will be showing in the next few weeks. Keep an eye out for it. Everything is solid, basic and high quality.

    To quote Carmen, “Only in America could the grandchild of immigrants be able to acquire something like this. We are truly blessed.” You may not remember when you were first introduced to weights, but it would be great if we could all be so fortunate as to find a place like this to start from.

    All the best,
    Roger LaPointe
    “Today is a good day to lift.”

    *Not all of Carmen's kettlebells are shown in this photo.

  • Garage Gym Leg Extensions & Leg Curls

    York-flex-bench-iron-boots-leg-extension
    Roger LaPointe performing Iron Boot Leg Extensions on a York Flex Bench

    Some people look for reasons not to go into the gym.  They find reasons to call an exercise dangerous.  When I first got into the fitness industry, it was Olympic weightlifting, followed by Behind the Neck Presses.  Now the pendulum has swung the other way.  For several years it has been leg extensions getting a bad rap.  Oh well.  I still do them.

    Let's face it, I love leg work.  It's simple and basic.  One exercise that I feel is very important, if you want strong, powerful legs, is the humble leg extension.  If you can find a machine that fits you, machines can be fine.  I have one that I love, but most of them don't fit me.  What does fit are my Iron Boots.  There are a million exercises that I can do with Iron Boots.  They really are dumbbells for the feet.  Unfortunately, to get some exercises right, you actually need some extra equipment, like a bench or seat of some sort.

    Garage gym guys take note.  The York Barbell Flex bench is a great one to

    Roger LaPointe doing Leg Curls with Iron Boots on a York Barbell Flex Bench
    Iron Boot Leg Curl on York Barbell Flex Bench

    pair up with Iron Boots.  Amazingly, it was sitting right in front of me for about fifteen years, since I worked at York.  They even used me as a "short, but real lifter" model for that piece, when it was originally being designed.  The current version has a few more positions than it used to have.  The one you need for BOTH Iron Boot Leg Extensions and Iron Boot Leg Curls is that butt pad adjustment.  That pad also has a wide, rolled edge.  That is very important for both exercises.

    Check out these Leg Extension and Leg Curl photos.  You don't need tons of weight, but getting the right angles and support IS KEY.  That York Barbell Flex Bench paired up with Iron Boots is an economical, efficient tool for your garage gym.  Like or hate Leg Extensions they work.  This pairing will remove two more excuses.

    All the best,

    Roger LaPointe

    "Today is a good day to lift."

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