good luck!

I read through your log a while back to learn more about lifting and really enjoyed it. I hope your recovery goes smoothly!

Thank you both.

Had the pre-op appointment today. Dr. decided to remove about 8 mm from my clavicle as well. He mentioned that this was a possibility back in May but the formal decision hadn't been made. We discussed all of the issues I am having and he feels that this will help with some of the pain I am having. His decision was due to the area and type of arthritis I have as well as the pain I experience in certain movements. He had me do a few things today and point to where it hurt (mostly at the AC joint). He said he will also take a look at the bicep attachment points to verify that none of those are torn. MRI looks good in that area, but he wants to check while he is in there.

Really looking forward to getting this done as my shoulder has been killing me lately.

Yet another update: shoulder is still getting better and I am hopeful that I will be able to lift in a week or two. That will be dependent upon my shoulder feeling up to it and I get my ass in gear to clean up my garage to setup a gym.

The purchasing of equipment has gone pretty well so far. I purchased and received a rack, bench, bar, and portable farmers walk straps from Rogue.

Have been keeping an eye on Craigslist for weights and came across a deal I thought was pretty good. I got 2 Olympic sized bars - no idea brand, (6) 45's, (4) 35's, (4) 25's, (4) 10's, (12) 5's, and (6 or 8) 2.5's. I also got some standard sized weights but did not count them up. With the standard hole size weights came a small bar (may use this as my outdoor fire pit poker), (2) sets of dumbbell bars, and another weird bar. Figured I could use these to do some curls and other random stuff. If not I will sell the standard sized stuff. All of this cost $225. Will be keeping my eye out for some more 45's, but I should be good with this setup for a while since I haven't lifted in about 9 months.

Now I need to get some plywood to setup a platform and some more wood for a deficit stand and a couple regular blocks for deadlifts. Not sure what I'm going to put across the top of the platform yet. Thinking of going with standard hard rubber but considering going with some type of rug as that is what is used in USAPL competitions.

DL Platform: Mine is 4' x 8'. I used all wood in the middle to stand on, and I put that sandpaper tape stuff over the part where I stand. The middle is 2' wide x 4'. The sides have 3" of OSB and 1.5" (2 x 3/4") rubber horse mats. I got some 4' x 6' mats and cut them in half, so the sides are 3' x 4'. I framed the outside of it with 2 x 6s.

Its way nice to pull on than anything else I've ever pulled on. I have dropped >700 lbs from the top and it handles that just fine.

The drawback on putting carpet over wood is that you will not be able to drop weight on it without damaging it. And even if you dont ever drop anything on it, it will wear out over time. The rubber mats will last a lot longer.

Thanks for the info Cha. I was leaning towards rubber, but one of the lifters up here swears that carpet is better. I was skeptical about that and am glad you confirmed my suspicions.

I like the feel of carpet more, but it has clear downsides:

1. as cha said, no matter what, it wears over time, and will need regular replacing every few years.
2. dust collection. Given what goes on in a lifting environment, I'd be vacuuming any carpeting weekly. Lord only knows how much disgusting stuff lives in all of Aiden's magic gym carpets.


Maybe a decent option if money isn't a massive concern... why not both? Build a platform like cha's, and buy a cheap section of carpeting, 4' x 8', and cover the entire thing with it. If the upkeep sucks, throw it away.

magic lives in them, that's what

Yesterday I got a spot cleared out in the garage where I can setup the platform and rack. I was going to build an 8'x8' platform (with rubber on the outer 2' of the side of the platform - like cha's deadlift platform) and bolt the rack down onto one end of the platform, keeping the other end open for DLs. Looked up the dimensions of the rack I have and it states 53" x 53" footprint. That would mean I would have to bolt the rack through the rubber as the legs would be wider than the plywood (see weak paint jpg for reference). Talked with a guy here who deadlifts in the mid-upper 500's who said he does it directly onto the plywood without any rubber. Not sure which way to go at this point. May just do the 8' x 8' in all plywood and look at adding a 4' x 8' deadlift platform like cha's a little bit later when I start getting stronger and clear out more of the garage.

Black would be rubber, white plywood, and redbox is the rack:

Make the white 6" wider and the black 3" each shorter?

So the wood will be 4.5' wide and the rubber 1.75' each.

Colar to colar on a barbell is 4.3', so it will just fit.

Alternatively, make an entire 4.5' x 8' section all wood and stick the rack on that and then the remaining 3.5' x 8' all rubber or stick with the 2' rubber, 4' wood 2' rubber configuration on the remaining section.

Something like this..

I thought of doing something like that, then my wife came into the garage. She said I should just get to clearing out more of the garage and make a deadlift platform like cha has (not her wording, but the platform description is correct). Looks like we will be trying to sort out the garage quicker than planned to make sure she doesn't change her mind! Should be fairly easy to go through more of the garage in the next few weeks as she will be finished with classes this week (finishing her associate's degree this semester and is on waiting list for nursing at UAA) and will have more time to help me out with that.

Definitely not finished, but my gym is about ready to accept weights being moved around:



Still need to bolt the rack to the platform. Thinking of going without a carpet and see how it goes. If I feel it needs a cover I can always add that later. Also need to install 2 shelves to place speakers on as they are just sitting around right now. Feels good to be getting this setup so I can lift again.

I have 3' x 4' (not 2' x 4') of rubber on each side of my platform. I did that so I can use it for trap bar DLs. Also, it was pretty easy to make it the right size by cutting 4' x 6' horse mats in half.


edit: I have added sandpaper tread in the middle of the wood area for good traction since this picture was taken.

Looking at your setup the way it is now, the first thing that pops into my mind is you would not be able to bench in the rack and use the safety rails because its too close to the wall.

I noticed that too. I plan on sliding the whole platform a little away from the wall and move the rack a little further towards the center of the platform before I bolt it down. I was trying to get it all setup and allow enough room for deadlifting. Seeing as that won't be an issue down the road I figure I can center the rack a bit more. Probably will have to wait to do all of that until Friday/Saturday though as I have family obligations the next 3 evenings.

Moved the platform away from the wall and moved the rack a bit further towards the middle of the platform. Still have not bolted the rack down yet so I can still rearrange it if needed. Thoughts? I think there is plenty of room for a handoff person to get in the back and not have to squeeze by.

Daughter had a few kids over last night so I ended up being busier today than planned. Did get around to bolting the rack down, installing shelves for speakers, and fully looking up my sound system. It is officially ready for me to start lifting. Date night tonight with the wife and a lot going on tomorrow, so that probably won't happen until Monday. Probably going to run a bastardized version of SS for a short while and then go into 5/3/1.

Wife came out while I was getting the shelves together and made a request: she wants a treadmill and TV installed out there so she can walk inside while it is cold. Adding that to my list of to do's for next year.

14 December 2015

Squat: 225 lb x 5 x 3, set 1, set 2, set 3
Bench: 135 lb x 5 x 3, set 1, set 2, set 3
DL: 275 lb x 5

I'm back in the game boys!

Felt weird, but good, lifting again. Really out of practice on all lifts. Weights felt pretty good. Shoulder was sore on squats and bench, but I got all of the lifts I wanted. Didn't have a plan on how much weight on DLs and figured I would warm up to 2 plates and see how it felt. If it felt good I would move up a bit, if it was iffy I would stay there. I went on to 275 and figured I would call it there so I wouldn't overdo anything. We'll see how I feel in the next few days. Next session should be Wednesday. Probably move up in squat and dl, but stay on bench.

Thanks snitch.

Shoulder feels pretty good today. A little sore, but nothing major. Will do rehab stuff today and lift again tomorrow if it continues to feel good.

squat: you've developed some buttwink. It isnt a big deal with light weights, but you'll want to address that now before it becomes habit. Brace your core with a little less of an arch in your back at the top. That should allow you to hit depth with your back in the same position that you start in.

Experiment with grip width and elbow position to find the most comfortable grip for your shoulders. fwiw, mine has evolved to having my hands all the way out to the collars on a squat bar, and that is the only way my left shoulder feels comfortable now.


Bench: I can see why that makes your shoulder sore. You need to tighten up your back and keep your shoulders pulled back the whole time the bar is in your hands. That's hard to do without a good liftoff, but you need to get better at that or you will have more shoulder issues when the weight gets heavier.


DL looks pretty good. I like the long lockout on the last rep - squeeze the glutes as hard as you can when you do that. Put some weight on the bar!

Thanks for the feedback cha! This is why I decided to film all my worksets getting back into it as I know I will have things to work on.

Forgot to mention that I will be getting some help on bench form from a guy up here. He competes in USAPL at 183 lb (83 kg) who benches around 400 lbs. Already talked with him about it and we will be doing that in the new year (after I get back in the swing of things). He has been coaching a few of the people up here and he lives about 20 minutes away from me now, so it seems like a good idea to get help in person. He will probably help my other lifts as well, but I told him that I really need help with my bench.