I Built The Ultimate 100 Sq Ft Home Gym (A How To Guide)

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1. (this comment is from a 500# (plus) bench-presser) Idk why I fixate on this, but Westside hole spacing is so much more useful than for exact J-cup placement.
   Whenever people talk about Westside hole spacing for more j-cup options, that is great, BUT, the great thing about the Westside hole spacing is more precise options for setting up the safety spotter arms for the the dead-press. This exercise (when used properly, after good warmups) WILL make you stronger on the bench-press. Or break you. My recommendation for acclimating to the dead-press is to follow the exercise progression I list below…
   Exercise progression: Master the paused bench-press. Including competition-style paused reps in your training will ALWAYS make you stronger. ALWAYS!!!
   Next, incorporate some workouts dedicated to long pauses to minimize the use of the stretch reflex, do this to learn to fight through the absence of the stretch reflex. 3 to 5 second pauses on the chest should be adequate
   Then, after becoming proficient at long pauses, incorporate the dead-press. I advise warming up with regular paused reps on the bench-press and regular weight progression, and alternating sets between whatever bench-press exercise you choose for warmups with incline dumbell bench-press, emphasizing a good stretch at the bottom and holding that dumbell stretch at the bottom of the movement for a 1-2-3 count. After a complete warmup, pay close attention to where you set the safety arms to press off of for the dead press. I like to be able to slide under the bar, but when I lock my shoulder blades on the bench, my chest is pushing into the bar pretty hard. This is where Westside hole spacing really shines, as the bar can be placed very precisely. The goal of the dead press is to eliminate the benefit and advantage for the lift gained from lowering the bar on a normal bench-press, so the dead-press shows the best results with multiple sets of increasing the weight between sets of only 1 rep. I also know of guys that have used the dead-press to develop their speed and power off the chest with using around only 60-70% of their 1rm for multiple sets of 1 rep on the dead-press. I have gotten stronger with the dead -press, and I have also hurt myself 3 separate times using the dead- press improperly. At my best, I did 545 raw in a USPA meet in the 242# class. At the time I was doing dead- presses with 455-505#, incorporated in my training only 1 or 2 times a month.
   It is well worth the extra holes in the rack and it is what they are there for, a tool to get stronger. Racks without Westside hole spacing can still be used (I used to travel extensively for work, so I was forced to use all kinds of different gyms while still training for meets) by placing 5 or 10 # plates under the bench. This would raise the bench the 1″ or 12″ I needed to have my chest forced into the bar that was resting on the spotter pins at the bottom of the lift. However it is not ideal, the Westside hole spacing works much better.

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2. The little man helping organize the gym

   https://www.youtube.com/watch?v=3Wpm1r696-U&t=422s

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3. Those XHamster weight plates are nice!

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4. No Olympic rings?!?

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5. Any reasons you have 13 bars? I mean do you use all of them in the course of a workout week?

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