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Swanson's Penultimate 5/3/1 Powerlifting Log...for real

So let's say you're starting a small gym, geared mostly to coaching/client work. There will be a handful of people that use the gym sans coach, but 75-85% will be geared towards strength coaching and HIT type training.

What are your MUST HAVES to get rolling?

I'm thinking 1 cable x-over type station, 2-3 racks, 2-3 adjustable benches, 2-3 GHR, bars & weights (duh), Swiss bar, SSB, fat bar, curl bars, dumbbells, kettlebells, boxes/platforms, bands, chains.

Also a couple treadmills, couple bikes, couple ellipticals as necessary evils. Maybe even a badass treadclimber.

Hit me with suggestions.
 
Swanson52 said:
So let's say you're starting a small gym, geared mostly to coaching/client work. There will be a handful of people that use the gym sans coach, but 75-85% will be geared towards strength coaching and HIT type training. What are your MUST HAVES to get rolling? I'm thinking 1 cable x-over type station, 2-3 racks, 2-3 adjustable benches, 2-3 GHR, bars & weights (duh), Swiss bar, SSB, fat bar, curl bars, dumbbells, kettlebells, boxes/platforms, bands, chains. Also a couple treadmills, couple bikes, couple ellipticals as necessary evils. Maybe even a badass treadclimber. Hit me with suggestions.
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1 Cable system
1 Large dumbell rack
2 Power racks
1 bench platform
1 extra flat bench
2 adjustable benches
Then everything else you mentioned.
 
I'm torn on the bench platform. Right now we just press out of the rack and that seems sufficient for our crew.

I'd sure like one of those EFS comp benches though. :D

The racks would have the multi angle pull up handles and dip stations. Forgot that.
 
The compound had two racks, two monolifts, two benches for inside the racks, and an extra comp bench, so I'm with Sean on his logic. Honestly a monolift is really nice just because you can have guys of varying heights train together with maximum efficiency. What takes an hour in a monolift would take 90 minutes at least in a rack.
 
And one Reverse Hyper. And a partridge in a pear tree. EFS has the Brian Schwab home setups for both reverse hyper and GHR which could save you a good deal of jing.
 
Swanson52 said:
So let's say you're starting a small gym, geared mostly to coaching/client work. There will be a handful of people that use the gym sans coach, but 75-85% will be geared towards strength coaching and HIT type training.

What are your MUST HAVES to get rolling?

I'm thinking 1 cable x-over type station, 2-3 racks, 2-3 adjustable benches, 2-3 GHR, bars & weights (duh), Swiss bar, SSB, fat bar, curl bars, dumbbells, kettlebells, boxes/platforms, bands, chains.

Also a couple treadmills, couple bikes, couple ellipticals as necessary evils. Maybe even a badass treadclimber.

Hit me with suggestions.
Click to expand...

This is the stuff my buddy has for his classes:

4 Racks (probably want a minimum of 2)
4 Adjustable Benches (again, probably want a minimum of 2. 1 for each rack)
Barbells (probably want 3-4)
Dumbbells (maybe kettlebells if you intend to use those for clients, he has them, but I don't see them as necessary.)
Weights/Bumper Plates
Rubber flooring (not along the entire floor, but the parts where weights will be dropped)
GHR (definitely want at least 1)
Reverse Hyper (not really necessary, but I would get one sooner rather than later)
Sleds (probably gonna want at least 2 to start with)
Rowers (2 should be enough, and can work to replace the treadmills or other things for cardio. All he has are rowers)
Plyo Boxes

Other things I would get, but you don't really need to start with (mostly budget dependent for when you get these)

Specialty Bars (notably, SSB/Swiss/Camber/Log/Farmers Handles)
Tires
Yoke
Adjustable Cable Machine
Bands
Chain




And I've even considered not getting a bunch of dumbbells and just getting plate loadable handles for dumbbell movements instead.
 
I've looked at those plate loaded DB handles online but I can't see anywhere how many plates can be loaded onto one. Obviously I'd be looking at 10's or maybe 25's...just wondering how much they'll hold.

Good call on rowers, tires & sleds. I meant to put prowlers on my initial list.
 
The only cardio type equipment at dbb are prowlers. I don't think a stair stepper and treadmills are mission critical...
 
napalm said:
The only cardio type equipment at dbb are prowlers. I don't think a stair stepper and treadmills are mission critical...
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I'm not the only one in on the deal. A local PT is considering this joint venture in the back of his practice, and he wants/uses these types of cardio machines.

He's running the PT/cardio/machine side, asking me to (possibly) run the coaching/training side. We'll see.
 
I have the adjustable DB handles. Standards can hold three plates, so 60 in 10s, 150 in 25s, obviously only a finite number of combinations. Never really played with my 2" collar DB handles, though I have a pair of those as well. The adjustable handles are perfect in theory, but having to assemble DBs is often such a pain in the ass that I have abandoned them entirely.
 
Lots of real life bullshyt going on, really had a garbage workout from a mental standpoint.

BENCH
work up by 2's
355. Opener
375 2nd
405x2 add rev orange bands, 400-ish will be my 3rd if I can screw my head on straight. First rep was slow, ugly and basically pathetic.
420x1

Superset pull-ups w/dips

BWx8/12, 7/12, 6/12, 6/10

Called it. For some reason I'm intimidated by 4 bills all of a sudden. Good mindset 12 days out.
 
Swanson52 said:
Anybody have Juggernaut 2.0, juggernaut for football and/or 5/3/1 for football?

I can trade 365Strong, bench Basics (Josh Bryant), OG 5/3/1, Beyond 5/3/1, Carb Nite Solution.
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A pdf of JTM2.0 ebook is literally the first google result
 
Gym equipment:

ESSENTIAL:
-2-4 squat racks, Westside/Rogue style, not 2" spacing between holes b.s. (plus pullup attachments)
-2-4 flat benches, 1-2 adjustable bench
-4-6 barbells (always have more barbells than benches and racks, unless your bench does not have uprights then don't count the bench)
-SSB
-GHR
-Dumbbells up to whatever, adjustable DBs for heavier weight to save on cash
-cable cross machine/jungle gym
-sleds, treadmill, stairmaster for cardio (I like the free motion bikes as well, amazing for HIIT)
-suspension straps (just because they're so damn cheap it's criminal to not have them in a gym)
-mats, blocks, cheap stuff to elevate you, weights, other stuff
-plates, including lots and lots of 45s. Can't ever have too many 45s

NEXT UP ESSENTIALS (in order):
1) bands (monster mini thru strong, short bands are ok but I think anything other than short minis are completely useless)
2) angled barbell (swiss bar, football bar, etc)
3) dip bar
4) hack squat or leg press machine (MAKE SURE the design is such they allow for healthy movement and range of motion and weren't designed by idiots who dont even lift)
5) landmine unit
6) farmer's walk handles
7) another angled bar (opposite of what you got first time)
8) plyo boxes

FLUFF
- reverse hyper (this can only ever be upgraded from fluff to above categories IF you plan on getting into the rehab business, because it is completely nonessential and rarely used)
- seated military press platform
- incline bench platform
- 45 degree hyper
- ellipticals
- kettlebells, or one of those handles that converts a DB to a kettlebell
- bumper plates


Damn, making this list was fun
 
Good, seems like you guys are all pretty much on the same page as I am. I'm just hoping this deal comes to fruition; my off season/pre cycle training would go crazy with a setup even close to what we've mentioned.

Napalm has me convinced to recomp at 308 I think. We'll see how a short (6-8 week) hypertrophy phase goes.
 
Terrible session 12 days out. Squats felt like a ton; was supposed to work up to 75% for 2 sets of 3, made it to 405 and on the 2nd rep my right quad popped. It wasn't a tear type pop, but it was definitely a pull of some type.

Mentally & nutritionally I'm fûcking falling apart. Great timing. So pissed right now.
 
I agree with Sean. Not a whole lot you can do to get stronger this close so get that **** rested big guy!
 
Everybody's right. Time to start your meet deload. 12 days of recovery type training will have you peaked perfectly. You have your doubts, but in my experience, it sounds like you timed everything exactly right for huge supercompensation on the platform.
 
I hope y'all are right...having 405 tweak me up was kind of a mindfûck.

Per the coach and PT, went in and did 30 min of incline walking then 100 light reps each of extensions and curls.

I'm going to tan (yes, you read that right) and go do some ice/heat and massage on the ol quads.

Also getting diet back on track; I'm not cheating unless/until I squat 550.
 
I haven't filmed anything since my 500 squat like a month ago. Video attempts aren't real popular...you'll have to wait for the real thing next Saturday.

Openers are;

230kg (308 state record)
160kg (308 state record)
245kg (308 state record)

Hoping to hit 550, 400, ~575-600. We'll see.
 
Swanson52 said:
I haven't filmed anything since my 500 squat like a month ago. Video attempts aren't real popular...you'll have to wait for the real thing next Saturday.

Openers are;

230kg (308 state record)
160kg (308 state record)
245kg (308 state record)

Hoping to hit 550, 400, ~575-600. We'll see.
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nice, i can see into the future and it says...............i'll tell you my number on sunday. it begins w a 15

bar speed brother, base everything on bar speed.

put numbers out of your head...
 
^ That all day. Take what you can get and you won't regret it.
 
Hope that quad issue dissipates because you're primed to wreck sh1t. Also, I hope you guys get that gym up and running, that would be badass. One day I want to do the same.
 
Sorry to hear about that quad man. Hope you feel better. Hoping to see the beast in person! I still think we're going next Saturday but I am not sure. Only finished with 3 lifters but 2 got hurt within the last week from Track.
 
Sean1332 said:
Looks good! I think I'll get that singlet too. Mine blows.
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Fits good, excellent quality versus the others I've seen.

No sexy singlet pics yet though...

Went and did my 100 reps of leg extensions & curls at a light ass weight, 20 min incline treadmill walking, now I'm icing & heating for a while.

I'm going to get these quads ready to go.
 
If you can get any ART done on them I'd think about it. That or some mashing if there's anyone half-decent at it in your area.
 
I'm mashing them with a stick, lax ball and my wife's elbow.

There's no ball or adhesion in there anymore, and the area isn't tender or painful at all.
 
Awesome, well it sounds like you're doing what you need to do and all that's left is to cruise on autopilot and observe things until the meet.
 
Torobestia said:
Awesome, well it sounds like you're doing what you need to do and all that's left is to cruise on autopilot and observe things until the meet.
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After the meet I'm going to observe about a gallon of ice cream. In my singlet.
 
Swanson52 said:
After the meet I'm going to observe about a gallon of ice cream. In my singlet.
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Hopefully you won't observe this gallon of ice cream in your singlet in the middle of your third attempt deadlift.
 
If only that singlet were made out of canvas!
 
Last time in the gym before the meet. More of a movement session than anything...except pull ups. They just felt so damn good.

Ton o' foam rolling & lax ball work, agile Ocho.

BENCH
Work up
275x3x3 ~67% just basically broke a sweat.

Leg extensions & curls for 50 reps each at a super light weight.

Machine leg press for 50 reps, again super light weight.

BW pull-ups
BWx10x3

That's it. The "gym" got crazy crowded and I got pissed off & left.

I'm going to have to do a light cut to stay out of SHW. I've been eating clean but I just can't eat enough to stay above 300, and now ain't the time to be fighting diet. I'm making sure I get 300g protein, but I'm basically just eating. Dry AM BW is around 312 this way. I might cut out water & carbs on Friday, but if I'm SHW I don't care.
 
REALLY good article on the belt & the deadlift by Rippetoe.

Invalid Link Removed
 
At 300lbs, I bet you $100 you could easily cut 12lbs of water before your meet if you really wanted to without much pain. I wouldn't worry. Besides, I regularly shít more than the deficit you need to stay in the 308s.
 
Torobestia said:
At 300lbs, I bet you $100 you could easily cut 12lbs of water before your meet if you really wanted to without much pain. I wouldn't worry. Besides, I regularly shít more than the deficit you need to stay in the 308s.
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Most likely; I'll see how I feel on Friday and go from there. It's an AM weigh in so that helps, but like I said-I don't care if I'm SHW...I'm more worried about my goals than I am my weight.

I'm actually starting to get crazy nervous already. Everything big is a mindfûck for me.
 
I'm 38, but I'll still let my mom hook me up once in a while. Today she came through with some Under Armour socks for the deadlift, and a new pair of Adidas Sambas.

~3 days out. I'm rested, fed, and starting to get nervous.
 
Woah, time flew by. Three days out, damn.
 
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