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View Full Version : Pics of my new chain and band setups



teeroy
12-18-2009, 10:43 PM
Just got some new chains and bands to begin to include in my routine.

The chains are 3/8" I figure as I get stronger I can add more chain to the setup.

I got some of the short mini bands from EliteFTS as they looked easier to set up without having to loop them around or quad loop, etc. I got some full sized bands to use for press downs, face pulls, etc. as well too.

I took apart the rack and looped the mini bands around the bottom of the rack then put it back together. This way they will always be there ready to go. They don't seem to have to "V" out too much to be on the bar so hopefully the setup should be OK. Please let me know what you think.

Pics of mini bands:

http://i625.photobucket.com/albums/tt331/royhiggs/Exercising/New%20Chains%20and%20Bands/DSC01675.jpg

http://i625.photobucket.com/albums/tt331/royhiggs/Exercising/New%20Chains%20and%20Bands/DSC01676.jpg

http://i625.photobucket.com/albums/tt331/royhiggs/Exercising/New%20Chains%20and%20Bands/DSC01677.jpg

http://i625.photobucket.com/albums/tt331/royhiggs/Exercising/New%20Chains%20and%20Bands/DSC01678.jpg

Pics of chains. These are long enough that about 4 links or so stay on the floor while squatting so I will be able to use them for that as well as benching.

http://i625.photobucket.com/albums/tt331/royhiggs/Exercising/New%20Chains%20and%20Bands/DSC01679.jpg

http://i625.photobucket.com/albums/tt331/royhiggs/Exercising/New%20Chains%20and%20Bands/DSC01680.jpg

Brian C
12-18-2009, 10:48 PM
Nice stuff pal. Wish i could have my own setup.

SEOINAGE
12-19-2009, 05:35 AM
You could probably get more out of your chains with a little different set up, try to set it up so the most difference in weight between lockout and bottom position is achieved. You can do this by having a longer small chain to let it hang lower, and hook the middle of the big link, so the chain is doubled, and get as much chain to deload at the bottom, and at the top it is just shy from all coming up, or barely all comes up. If you are squatting and there is only a 4 link difference between top and bottom, it won't have much effect other than swaying.

NickAus
12-19-2009, 05:58 AM
Awesome set up!
You will need to change the way you have the chains, right now the contrast will be next to nothing.

Lones Green
12-19-2009, 07:22 AM
Be careful with leaving the bands on there, after time the rack sitting on them may cause a weak spot, and they may snap. I'd elevate your rack with blocks of wood or something, it would put some more life into your bands

teeroy
12-19-2009, 11:20 AM
You could probably get more out of your chains with a little different set up, try to set it up so the most difference in weight between lockout and bottom position is achieved. You can do this by having a longer small chain to let it hang lower, and hook the middle of the big link, so the chain is doubled, and get as much chain to deload at the bottom, and at the top it is just shy from all coming up, or barely all comes up. If you are squatting and there is only a 4 link difference between top and bottom, it won't have much effect other than swaying.


Awesome set up!
You will need to change the way you have the chains, right now the contrast will be next to nothing.

OK, thanks. This is why I posted. I'll make the little chain longer and hook up the big chain in the middle like you suggested so it is doubled over.


Be careful with leaving the bands on there, after time the rack sitting on them may cause a weak spot, and they may snap. I'd elevate your rack with blocks of wood or something, it would put some more life into your bands

Good point. Should I use 2x4's and also what is the best way to connect them to the rack?

teeroy
12-19-2009, 12:13 PM
I was able to reconfigure my current small chain to make it longer and then double up the big chain like you said.

When benching this leave 4-5 big chain links above the floor when on my chest. Is that enough deload?

When squatting the big chains come all the way off the floor so I will need to get a longer small chain for squatting.

http://i625.photobucket.com/albums/tt331/royhiggs/Exercising/New%20Chains%20and%20Bands/smallchainlonger.jpg

Lones Green
12-19-2009, 12:25 PM
2x4's will work. I don't think you really have to connect them to the rack. Just make sure you weigh it down or bolt it down for band work.

I've never raised a rack before, so I don't know exactly how I'd do it, but I've seen guys do it. The user Pete22 here has his raised up.

NickAus
12-20-2009, 02:19 PM
I used to put a 45lb plate under each corner, if you have lots of plates it would be a good option.