DIY GHD for GHRs
Since selling my Hyper Pro and debating buying the next iteration, I’ve had to figure out how to do GHRs. So after playing around for the past few weeks, I’ve finally got a version of a GHD that I am happy with, has no weird or uncomfortable issues, and feels as solid as my Hyper pro or really any GHD did. I do GHRs 2x a week and sometimes use weights. This set up is stable.
Its a very simple set up, takes no longer than 15 seconds. Here are the materials:
It took me a few tries to work out the kinks but I am not sure what I can do to really improve this at this point. I am going to keep using and see if I decide to buy the hyper pro x or just use this set up.
The disadvantage of this set up is that you can’t set angles, although I guess I could increase the height of the pads. The other is you can’t do a hyperextension off it, but that’s something I never do with a GHR. I do my hyperextension separately and actually just prefer a roller on my rack for it.
Bumper plates look great and at first, we all think we need them. But the truth is they are not great for most home gyms! Here are the reason to buy and not buy them:
Reasons you should not get bumper plates:
I made the mistake of buying bumpers when I first put together my gym. Please dont make my same mistake. Get them if you need them for oly lifts, otherwise, save yourself the trouble and get iron plates.
The basic idea here is to ask yourself how much are you lifting and how much space do you want to take up?
In general you should get the following and adjust from there:
45lbs – 1 pair if you lift under 225lbs, 2 pair for 225lbs+, 3 pair for 315lbs+, 4 pair for 405lbs+, etc.
25lbs – 1 pair
10lbs – 2 pair
5lbs – 1 pair
2.5lbs – 1 pair
What about 55lbs, 35lbs, and 15lb pairs? They are fine but the issue is they take up extra space that could be better used elsewhere. They are also not typically needed. For example your 25lb and 10lb make 35lbs. Having said that, if you have a reason to get them, then get them. Like powerlifters, those that compete, and those that lift lots of weight might want or need 55lb plates.
Another reason to have more pairs of plates is if you have multiple set ups. Like I have 3 different machines I keep loaded all of the time so I have tons of 25s and 10s.
More detail in video:
I do two leg days a week and this is my first. Current workout is:
Glute Ham Roller
Leg press
Leg Curl
Leg Extension
Back Extension
Calf Raise
Glute Ham Raise
Side Planks and then V Holds for Abs
Right now Im on a cut so only doing two sets to failure per exercise. Normally I start a cycle with two and am doing 3 sets by the end of the cycle.
In this video I cover 10 things that I have been doing or working on since turning 40 (I am now 47yrs old).
While I am just as strong things have changed since getting older. Recovery is longer. This affect me more (ie bad sleep) and I need to really pay attention to what Im doing to try to avoid injury. So I created this list!
Just real quick – If you are an amazon prime member and use the amazon visa, you can get 5-6% off items every purchase. During prime days, up to 10% off. Thats huge because some of the bigger companies like Rep, Bells of steel, titan, and more list their items on amazon. That means that if you buy a Rep Nighthawk bench on amazon you would get it cheaper than from Reps site.
Not all items from these companies are on amazon but its always worth checking because a discount of 5% overtime can add up!
Just a few key points when choosing your barbell (for knurl):
Everyone has their preference. What I prefer you may not!
Knurl can actually matter – if you are doing oly lifts you really want a mild knurl. Pulling you want a grippy knurl. That can affect your performance!
My personal preference for knurl on a power bar is a high TPI and mountain. So like a 25TPI with Mountain would be my perfect knurl. Very few bars actually have this.
Here is the link for the barbell knurl comparison: https://docs.google.com/spreadsheets/d/12aaYbHgA9vnpdEfTZKr7mHnUMnRdi2tgFLnEiKAZpxI/edit?usp=sharing
