Half Depth
Retaining Walls?
How long does treated wood last for retaining walls? I think the wood is 4x6x10 or 4x8x10 (whatever your supposed to use). This is for a back yard and the wall faces a six foot fence so the appearance doesn’t matter. The wall is approx. 70 feet long by two feet high down to a foot and a half depth. The present wall is wood that has rotted and starting to fall. What’s the difference in cost for wood, concrete or paved blocks and do you really have to put four inches to six inches of gravel behind the new wall for drainage? Any recommendations as far as which materials to use and average time it will last? I have no idea how old the current wall is. Thanks for any advice.
The length of time treated wood last while in contact with soil varies mainly due to climate. More rain equals quicker degradation. The two types of wood usually used are “landscape timbers,” and “railroad ties.” Landscape timbers are only about 4″ thick by 6″ wide by 8 feet long. They are relatively inexpensive, but sometimes they warp or bow after installing. Railroad ties are about twice as thick, and do not warp. Some people fear the chemicals with which they are treated.
Rock or concrete stones are long lasting, but will cost more. The cost of rock varies; there are numerous types and colors that affect this. The basic concrete stacker runs about $2 each, and covers roughly 12″ of length. These often have a lip on the bottom back edge that laps over the preceeding course, and provides stability. Since rock is sold by the ton rather than size you will have to rely on the seller for guidence on quantity.
The only way to decide which material is the least expensive is to visit your local home store, landscape center, or rock supplier. Take a notebook and write down the costs of each material. Measure the actual size of a piece if it’s not listed. Then figure how many of each will it take, times the cost of each piece.
The taller your retaining wall the more engineering you should put into it. If you go no higher than two feet the concrete stacker should be OK. Using dry stack (no mortar) allows excess water to drain through the wall. This is the main reason you add gravel behind the wall; though possibly if you have frost heave in your area it may also be necessary. Below are two links that may give you more insight.
In Depth Look at the Spartan 300 Workout by Mike Westerdal
The film 300 was a box office hit, grossing over $300 million. But it wasn’t just the film that was getting all the attention-there was just about as much talk about the actors’ incredibly sculpted physiques as there was about the movie’s plot, acting, special effects, or anything else. Women just wanted to stare and dream and guys wanted to know what they did to get in such great shape.
It’s said that the guys whipped themselves into shape doing a training regimen that included 50 reps each of six different exercises with no break between sets-for a total of 300 reps. This grueling training routine came to be known as the Spartan 300 Workout. But was this really the routine the guys followed in order to prepare for their roles? Yes and no.
It took some digging to get to the bottom of what really went on but what I discovered is that the 300 rep workout was only a small part of their training regimen. I can tell you thought that the guys did spend at least six hours every day in the gym.
First, you want to understand that the guys in the film were all in really good shape before they auditioned for the roles-casting directors aren’t in the habit of picking dumpy out-of-shape guys for roles like this because they see their “potential.”
The actors’ training routine lasted about four months and was developed by renowned trainer Mark Twight. Since he wanted the guys to actually look and act like real Spartan warriors, he incorporated techniques that would emphasize the fighter qualities rather than just building muscle. He didn’t want the actors to look like pumped up bodybuilders.
The actors trained in competitive group sessions that included a system of penalties and rewards. Physical training focused on developing athleticism, using a variety of ever-changing routines that combined compound movements, lifting and throwing and relied upon non-traditional equipment such as medicine balls and kettlebells rather than machines or even free weights. The same session was rarely repeated.
The point of the regimen was to improve all around fitness using a wide variety of movements that developed the ranges of motion required in real fighting. This was accomplished by submitting the body to ever-changing-and increasingly difficult-physical challenges. Preparation for the roles also included eight weeks of daily fight training.
No surprises here-their diet was very strict and focused on fueling the actors’ bodies with plenty of lean proteins, limited carbs and only healthy, unsaturated fats. Anybody who fell of the “diet wagon” was admonished by his fellow actors-en masse-which was part of Twight’s plan of having the guys train together as a cohesive group.
Now, back to the Spartan 300 Workout. What I uncovered was that this legendary routine wasn’t done daily, weekly or even monthly. Rather, it was presented as a challenge at the end of the four-month training regimen. From what I understand, only about one-half of the actors actually completed it successfully.
Here are the components of the Spartan 300 Workout Challenge followed by explanations of how they did the floor wipers and the clean and press:
1. Pull-ups: 25 reps;
2. Deadlifts with 135 pounds: 50 reps;
3. Pushups: 50 reps
4. 24-inch box jumps: 50 reps;
5. Floor wipers: 50 reps;
6. Single-arm clean and press with 36 pound kettlebell: 50 reps;
7. Pull-ups: 25 reps;
Floor wipers: This exercise builds core strength and works the abs. Load a barbell with 135 pounds and lie on the floor. Press the barbell up, extending your arms all the way and holding in that position. Keeping your legs straight, touch your feet to the right side of the bar and then to the left side to complete one repetition.
Single-arm clean and press: If you’re not familiar with them, a kettlebell looks like a cannonball with a handle. If you don’t happen to have one hanging around, you can also use a 35-pound dumbbell. With your legs shoulder-width apart, set the kettlebell on the floor and grab it by the handle. Bring the weight up in front of your shoulder, elbow bent and pointed down. Press the kettlebell up towards the ceiling. Without pausing, bring it immediately back down to your shoulder and then lower it back to the starting position, with the weight on the floor-repeat (49 more times).
If you’re looking to replicate that “300″ look, you can take the basic elements of what these guys did and come up with your own routine and get the same basic results. Mix up your training and incorporate bodybuilding exercises, fighting exercises, dumbbells and even kettlebells. Be sure to add plenty of exercises that build and strengthen your core. Set a goal for yourself to do your own version of the 300 rep workout, lowering the number of reps or swapping out some of the exercises. Do something that’s challenging but not so tough that you wind up in the hospital. But do set a goal. It gives you something to strive for and helps keep you on track.
About the Author
Mike Westerdal is the owner of http://www.criticalbench.com. Visit his site to receive two free PDF reports entitled, “31 Days To Bigger Arms” and “Boosting Testosterone Levels for Big Muscle Gains.”
May 15th, 2012 
Edward 
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