What are the number of sessions per week, sets per session and repetitions per set are you achieving for each phase ?
Do you have any specific exercise for each phase as well ?
Thanks !
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Hi all,
Can anyone recommend cheap/simple kit? Iām struggling to get the cost under Ā£500, which feels like a lot for a secondary exerciseā¦
I do 5x5, but Iād have to stop the progression to keep costs down and reduce my current deadlift from 100kg;
80 Squat (2x20kg + 2x10kg)
40 Overhead Press (2x10)
80 Deadlift (2x20 + 2x10)
60 Bench (2x20)
60 Barbell Row (2x20)
So I figure I need;
20kg bar
2x20kg plates, 2x10kg plates
Squat rack
Bench
Flooring/mats
Cheers all.
So Iām currently buying up a small home gym so a couple of ideas:
Bench:
Amazon basics flat bench for $55.
https://www.amazon.com/AmazonBasics-WB-Flat-Weight-Bench/dp/B072Z1WN4S/ref=sxin_2_ac_d_pm?ac_md=1-0-VW5kZXIgJDEwMA%3D%3D-ac_d_pm&cv_ct_cx=gym+bench&dchild=1&keywords=gym+bench&pd_rd_i=B072Z1WN4S&pd_rd_r=4849d911-577c-4188-a300-ee691388f271&pd_rd_w=Oaon7&pd_rd_wg=4HLx4&pf_rd_p=516e6e17-ed95-417b-b7a4-ad2c7b9cbae3&pf_rd_r=9MYHGHDGP5FVBDTRVHRX&psc=1&qid=1584712589
Flooring/Mats:
You may be able to find cheaper alternatives and idk where you live, but in the US Tractor Supply has 4āx6āx.75" stall mats for $35 each.
There are a couple $100 squat stand options on amazon also. Though if you feel you need spotter arms or a full rack then that gets a little more expensive.
Depending on your need for a nicer bar or not you may be able to find some for cheap on a local free and for sale page. Also used is probably the best way to go for plates. Especially if you only need steel and not bumper plates. Iāve usually seen them for $0.90/lb in the US though that may be different if you live overseas
Thanks for the ideas. 
Secondhand isnāt particularly appealing and could be tricky actually picking up/paying!
What would be the deciding factors between steel and bumper?
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Since you mentioned 5x5 Iām assuming youāre not doing olympic weightlifting movements or crossfit. If thatās the case and you are usually careful with putting down your deadlifts then you should be fine with steel plates on some stall mats. But if you do these lifts, are rougher with your deadlift drops, or are worried about the floor that you are lifting on then I would at least get a pair of 20kg bumpers to soften the drops then you can get the rest of the plates steel to save money.
Also, I have been using this website to get ideas for cheaper or alternative equipment ideas.
P.S. For barbells I have usually seen CAP and Titan as brands mentioned for decent sub$200 barbells. But if you spring for more Rogue Fitnessā Rogue Bar 2.0 or their Ohio Bar are both very well reviewed for more in the $250-$300 range.
A few years back, I got a cheap squat rack from Amazon and that thing made me super nervous. (Plus the smell and manufacturing quality were definitely indicative of chinesium) If I were going back in time, Iād make sure my squat rack was a stable, better quality version. I can live with a super basic bench and get weights second hand, but when I started squatting heavier weights, my concern about the rack failing were high. I ended up selling a lot of my weight lifting equipment when I moved so I donāt have it anymore.
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Yeah, itās fair comment - like most things Iām thinking, how cheap can I do this? And also like most things you get what you pay for, so if sub Ā£500 is too cheap then it is what it is. 
Maybe I could get a lighter setup and do higher reps - I think most triathlon coaches advise high reps for strength trainingā¦
Yeah, I mean, dead lifting or squatting 250kg has diminishing returns for a cyclist, so you gotta factor in whether you are lifting to help your cycling or lifting just to get super strong. I struggle between those two masters because Iām built like a lifter but I want to be a scrawny cyclist sometimes too. If you find yourself serving the Strength master more often, then maybe going to a weightlifting gym is the right choice over a home gym.
But with this virus going around, of course we make do with what we have!
There is plenty of research that supports the idea that lifting with lower weights can still build strength, so you shouldnāt be missing out. 
Check out Mira fit.
I picked up a power cage, bench, Olympic bar and around 120kg of bumper plates for circa Ā£500. Delivered.
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Everything is out of stock now!
All gyms in the UK were closed last nightā¦
Wow, weāre panic buying gym kit now 
.
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Has anyone fitted their bike set up within a power rack?
Iām trying to plan space, I have two bikes in the cave at the moment in front of the screen and Apple TV. If the bikes could fit inside the power rack when Iāve cycling, then I could flip them up and out of the way when liftingā¦?
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Think of how nice it would be to reach up and grab the overhead bar after and especially hard intervalā¦I say go for it
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Does anyone have a recommendation for an app with good plans / routines for strength / mobility maintenance?
I find it much easier and more efficient if I just have a routine to do, and donāt have to think about it. Plus, when I build routines myself, I fall into doing exercises I ālikeā, and avoid exercises I donāt like.
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Athlean-X has a nice body weight program out. It is one of his recent YouTube videos. My wife started it today.
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Been using it for years, close to 10 years. It is fantastic and always improving.
Cool!
So Iām having a bit of a laugh creating so makeshift free weights today.
So far I have available;
1x old shower rail (pole)
8x Driveblocks 4.2kg (each, handheld)
4x tyres 215/55/16 10.5kg
1x Sack of Compost 50l 17.5kg
2x Front wheel/tyre 19.7kg
2x Rear wheel/tyre 20.8kg
2x large terracotta urns (unknown)
āāāā
And from that Iāve managed so far;
5x5 pull-ups
5x10 over head press @ 21kg
1x5 half deadlift @ 42kg
3x squats with urns (too heavy to hold Atlas ball style) 
0x squats with wheels (fell off pole on the clean and jerk) 
āāāāā
Somehow the old shower rail threaded through my kids swing hooks can withstand my 81kg body weight for pull-ups!
Bar is only 5ft so I canāt get a second set of tyres on it.
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Brilliant!
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I am planning to do the same thing with a squat rock and rollers. That is whenever a vendor has a squat rack in stock again. This whole country is sold out of gym equipment ā it is amazing.
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