anon
Right now, I’ve got the time to do ADS with a Bib Starter, and that’s the bulk of my work. Described below is what currently is gaining me almost exactly 1mm each week, and has been for 2 months.
I worked up from 600g to 1200g; that’s 1200g + weight of hanger for SO, and 1200g - weight of hanger for SD. The leather strap is weighted to match the SO weight; one bag of lead shots attached to either end of the strap as in the picture.
Soreness response strides in at a healthy pace with the strap fulcrum. I place it anywhere from the base right up to the hanger attachment. For me it’s a relieve to strap the base in the morning; the rest of the day I shift the position to where it feels the best.
Irregularly, about once a week or so, I hit the “hang weight” or “max weight”, which is no more than 2.75kg + 2.75 on the strap. Strapping the shaft with the max weight is the best feeling in all of my PE’ing yet. Well, almost as good as seeing gains.
I’ve found 2cm my preferred strap width, and the eyelets punched a generous 9” apart; not too long as to drag on the floor when sitting in the couch, but long enough for easy swinging with the pouches (also with eyelets) attached on small snap-hooks. I probably use the strap about half the time I’m doing sitting SO’s. Lying SO’s I use a neprene draped foam pipe as fulcrum, also about half of that time.
I don’t keep any time record of this work; I think that’s a pointless, even somewhat inhibitating practice. I go by feel, EQ and flaccid size index, and I find no real risk of overdoing the ADS once conditioned for the weight. Days always come when I can’t do anything, and those days are rest enough. I probably do 5-6 days on average of at least 4 hours of ADS, some days double that or more.
The max weight days also vary in time. I pick a convenient day when I’m certain to be able to do lots of ADS the next few days. The sets are mostly longer than 20 minutes, and I hang the max weight effectively for 2, maybe 3 hours tops. IR-light for the first half of the time. I also do at least 20 minutes of plumping and softening the unit with light to medium holds under IR before hanging.
Another reason I don’t scribble notes, is that it can psyche me out of the whole thing. I prefer to keep it simple: the strap with easy to handle lead shot weight pouches and hanger on the desk, The SO weight pouches always attached to the pulley string under the desk and couch table. Hit it first thing in the morning, routinely with no exceptions. Hook on the SD weight pouch when moving around, doing kitchen tasks, etc.
The best possible convenience is very important for me to get the work incorporated smoothly as an everyday routine.
Lead shot weight pouches with eyelets, snap-hooks, cargo-strap, leather-strap, IR-light on tripod, swivelling ball bearing mini-blocks, spread wide Bib Starter, foam pipe fulcrum, HTW’s (or no wrap at all actually, especially when planting a neoprene patch on the basal teeth).
Smooth kit for an easy going campaign of nice length gains.
rm
