Shi bro with my diy pull down I need to unscrew a bolt just to switch the weights 😭

What did you use to paint the guide rods? Does it last and not chip?

Two days ago i did some dips exercises and after finished i suddenly felt an annoying sternum and back pain which made it hard to sleep at that night, it has finally gone 2 days later. I've done dips before and was quite good at it actually but after a long break i started doing it again and this happened. I think i pushed myself i bit hard. Do i need to see a doctor just in case ?

It is better to get a pvc pipe and fill it with gravel, rice or sand. Then you can do curls and extensions into all sides, too.

I bought the Hykes Superhero barefoot shoes for my 9 year old boy and he loves them, they look cool and not ugly like most barefoot shoes

How is owning a home gym a profession? Are you charging others to work out there or something?

39:00 but I did them all with clean reps. Recorded it for proof.

Two slices of cheese has no 20 grams of protein are you stupid

I’ve been sleeping on the garage floor with no blanket or pillow for about 10 months now and I’ve never felt better!

How did you go about calibrating each plate? Is each one exactly 5 kilos?

Medida bloco peso

I’m two weeks in to floor sleeping. I’m 69. So far I love it!

You should be a funko pop... but would you want to be buffer than that Patrick?

Maak een keer een video in het Nederlands

I've had costo for 6 months now and ordered the backpod. I'm on day 3, and the difference is crazy to me! My costo would hurt if I exhaled too deeply, applied pressure on my elbows while laying on my stomach, or slept on my side. It just hurt all day, to be honest. I lost my mind in pain and relied on nsaids every day. It's day three and I've laid on the back pod each morning and night. It hurts and aggravated the costo a bit at first. I rotated to Tylenol since it's easier on the stomach. Normally when I take meds.the pain is still there just not as sharp. Today I went without meds and feel just as good as if I have been on them. The pain has minimized tremendously! I can exhale deeply without sharp pain. I will continue to use this at least once a day even if the costo is gone completely. I want to correct my posture and keep my back loosened.

Thanks man! Started yoga and kept popping my sternum, now I know what to do (will incorporate this in my sedentary job)

I have a good idea: stick on all of them around your car, on top, on the back, in front, on top of the mirrors, you know, everywhere on your car.

How did you DIY the selector rod?

That's a nice one. I wonder if I could use that technique with the ballast steel balls and replace the top board with a foil or fabric to minimize thickness. Then I have to solve the problem with the weight selector hole and the missing top board. I wan to build a adjustable cable station, so I need to put in double the weight :(

I took out the duck down from my old coat and made myself an extremely soft pillow. I have slept on the floor for more than 5 years, and I have got so many benefits from this. can share

Man I have been popping it for like a year man and my chest hurts when I’m do dips smh I never knew it was that

Did you check prices of raw iron vs the plates? I'm wondering if its cheaper and simpler to fill the wood blocks with flat iron or something like that. I don't know which forms of steel are cheapest available. I'm more into wood working.

thanks man, very helpful.

Starting with this today, using 15 kg weight and 5 RM. Will update you in a month about my progress. Of course with proof on video. Thanks for sharing your progress with us.

I rest more fully on the floor I like space outside of the bed, cool but still need a fan, it's grounding. I get tired I want to lay on the floor when for a very long time I have insomnia. My body knows when it's bed time cuz I make my futon.

Your setup looks different than I remember! Are you and your girlfriend now sleeping on the mattress topper together? If so, how did you convince her to join you?

Hi, at the start of the year I trained to get the OAP. I found your channel when searching for guides. I got the OAP in 3 months of specific training. Everyone is different, and finds their own way - but I'll write what helped me. There were 5 key things: 1) Look up "Overcoming Gravity 2nd Edition Exercise Charts". It's a free spreadsheet of bodyweight exercises/skills made by Steven Low. It ranks the difficulty of movements, and shows that if you have the strength to do one movement, you should have the strength to do a movement at the same level of difficulty. I've found it to be extremely accurate. He equates a 1.78x bodyweight pull-up to a OAC negative. 2) **Get a high percentage weighted pull-up** Everything else flows from this - and it's the easiest to train. I got to a 60kg, overhand, bar pull-up at 77kg bodyweight (I'm 175cm for reference). That's 78% of my bodyweight. I also weighed 77kg when I got the OAP. For me this was the bare minimum level of strength needed to start training, and I couldn't even do a controlled negative for the first 4 weeks. So work those variables - weigh less and/or get a stronger weighted pull-up. It's boring but it works. Dump your energy into standard weighted pull-ups. 2a) Weighted chin-ups are not useful unfortunately. They're not the correct pattern. I can rep 60kg in a chin-up, but it's my 1RM in a pull-up. 3) Watch the OAP video by bossclimbs. The best guide I've seen. Especially the mechanics part. He shows that if you make the bottom part of the OAP more efficient, the top part becomes much easier. 4) I used a kind of pulley method. I tied my gymnastic ring strap around a dumbbell, and used that as a counterweight over the bar (I got this method from Steven Low on his instagram). Not 100% accurate at all, but it was measurable - progress was clear. 3 sets of 5 reps per side. When I could do 3x5, I'd decrease the weight by a kilo and repeat. After assisted OAP's, I would do 1 - 2 sets of 1 slow eccentric per side. If I was going too fast I would place my free hand on my forearm to slow me down. I trained OAP 3 times per week, 2 days at 90 - 95%, then 1 day at 70%. After OAP training I'd do my regular routine - as I got stronger in the OAP and training got harder, I would do less of my regular routine to save energy. At the beginning I couldn't do controlled eccentrics, so I worked on just holding my chin above the bar with each arm. You can use a finger to assist. Also, practice holding the bar with one hand while staying still - no rotating allowed! This is a lot harder than it seems, and helps so much with control and awareness. The goal is to have a straight line head to toes, while you're in an active scapula shrug (I got this from Lachlan Walker's stronger series) 5) Stay as healthy as possible. Massage forearms, biceps, triceps every day. Stretch your fingers. Warm up your shoulders. Do pushing movements to balance all the heavy pulling. Even while trying hard to stay healthy, I picked up a rib strain. Be careful. Don't ignore any signs from your body. That was my path. It was very hard and didn't even feel possible for the first month. But it was so worth it. It's an incredible skill. I shouted when my chin got above my fist. Pure joy. Hopefully there's something you can use here.

Would you recommend using a pillow for the neck or no pillow? I am getting rid of my bed 👍💯

Fresh air and most other methods described are also good for regular bedrooms/houses. But especially ventilating fresh air!

Hi dude, i saw you video about one arm pull up with a pulley and a belt. That's my way of training for the aop actually. Did you stop using this method ?

I have one week sleeping on the floor and I feel great. It is a well being that i experienced only in childhood, i highly recomend it. Use a folded fabric once or twice as a pillow. It is life changing

Piękna robota dziękuję za ten film

Nice stuff

Push ups don't work the back

Thank you brother, i really need this. I will try it !

Do you still have/use these today, if so how do they hold up? i'm really considering getting them at stage 3

Sept 2024 🚏mesi

In Colorado kerosene heater works wonders

Can u help how u get rid of it. I had it for years now. Pls help me about it

It’s been 81 days now. It became a standard during the first week.

This is a cool idea. I usually start with 25 or 45 playe, and then set two dumbbells on the plate

My idea is a box spring and a thin mattress topper can replace the mattress and provide a comfortable flat surface

How about chin up

4 days of using the backpod and my costo was basically gone. Best 85 euros I have ever spent. No thanks to all the doctors who got stuck in their social constructs telling me they don´t know the cause nor the cure, other than symptom relief.

Perfect to point

This works INSANELY well! Had to come back after a couple of months of doing these stretches, having gone from extreme sternum tension and daily painful popping (especially when sneezing) to practically no tension, and the extremely rare, light and painless pop. I imagine those will fade eventually as well. Thanks so much!!

:)

Thanks man! Never thought a simple slow twist would help, but when I tired it along with deep breathing I heard a couple joints pop back into place. That movement really helped relieve some pressure from my sternum and ribs.

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