Best training day ever!

[brianmincher]

The Oklahoma crew got together over at the Dungeon Sunday the 28th, only 2 weeks left till our next meet. We did 3 board presses with bench shirts on, and everyone set huge PR's. We found out that Screwball's shirt is a bit to tight for now. (It damn near fit me and I am 80 lbs lighter than Screwball) But luckily a buddy of mine came through with a double EHPHD velcro back that Screwball can wear on the 11th. Bigokie had a great day as well hitting pr's in the 3 board as well as our tricep movement that followed which was a close grip 5 board with choked and double looped blue bands.

I will humbly report that I hit PR's in both lifts as well. On the 3 board/shirt press I actually handled more bar weight than I ever have on any exercise other than a rack lockout, so I was pretty pleased, and my bar weight/band combination in the 5 board was the most I have done as well.

We did one armed dumbell rows with a 115 lbs dumbell, which nearly killed me, but caused the two walking eclipses I was training with to yawn in boredom. After some band work for shoulders, and rotators, we called it a day and had some barbecue chicken and baked potatoes.

For those of you unlucky enough not to have a chance to train with Screwball and Bigokie, I must say, these guys are the most knowlegeable, uplifting people I have ever trained with. If you manage to workout with these guys and don't make a PR or two during a workout, then you need to get your estrogen level checked.

Best training session I have ever had. Oklahoma crew will be putting up some good numbers in the months to come.

B.

 

[Geno_O]

Good post. Decent training partners can make a big difference. I
am only now starting to figure this out.

 

[powerlifterjay]

Well how much did ya'll handle on the 3 brd /shirt press? And boards? Geting used to big weight will definitly help you when its time to press your weigh tin the meet. Iam hopeing for the same results you are. Now will you drop to a 2 board or just hit your weigh t in th emeet.

We are doing 3 brd tonight then 1 with no board
next week we will 2 brd then 1 without
then 1 board then 1 without
then no board.

Experiment!

Sounds like you definitly had a great training day! Iam fortunate to have my crew there every workout. Do you normally train alone?

 

[The mann]

Brianmincher,

don't you love it when the workouts go so good???great job man,you'll kick ass in your meet.

 

[bigokie]

Well two weeks out for Brian and Screwball and both of them hit big numbers!!
We started with 3 boards and worked up and up until I could notice the bar bend. At this point Screwball decided his shirt was too tight and switched to the old EHPHD and tried a single. Can't remember what weight it was, I think 450?, but he got out of groove and missed it. But it was his first time in that shirt and that makes a huge difference. Screwball hit 485 before switching shirts, so the lockout is there if he finds a shirt that will let him get it down. Brian kept going 485, 505, 530, and finally 550. This he said was the most he'd ever used, except for lockouts. All of them went up quick and the only one he had trouble with was 550 which he still locked out strong but he got out of groove and hit the left upright. I know he could have gotten 585 on this but I think Brian did about 13 or 14 singles so I imagine he was slightly tired for his last single. Next we switched to 5 board with bands. We used blues choked down and double looped around the collars. I'm not sure exactly what tension it was but it was over 150 I guarantee, closer to 180-190. We worked up and Screwball went to 275 and Brian to 315. These were hard and the first time I had done them this way.
Then we did some accesory work and ate. We had bbc chicken and baked potatoes, excellent as usual.
The meet is in May and both of them will hit big numbers. I'm guessing Brian will get up to 480ish in this meet and Screwball will definitely go over 450 with the shirt that he will be using. Then in July there is another meet and I know Brian will be over 500 and it wouldn't surprise me for Screwball to be right there at 500 at this meet if he gets his double denim modified between now and then. Look for Brian to hit 600 by the end of this year and Screwball will not be long after that.
Last, thanks again Brian and family for letting us invade your home again.

 

[brianmincher]

The Mann, yes, it is great when the workouts go well. Nothing better in the world in my opinion.

Jay, As Bigokie said, I went up to 550, probably could have gone a bit higher, but I was pretty wore out by then. This was my first time to ever try this exercise, and I was not sure what I could do on it. Next time, I will take bigger jumps and save some energy till I get over 500. I think Screwball hit around 485, but 485 would never in a million years touch with the shirt he was wearing. I think that he will be able to touch around 430ish with the EHPHD, though and he will smoke that.

I think next weekend, which is one weekend before the meet, I will do some shirt work in my loosest shirt, and try and find an opener I can do in my sleep. I am thinking that I will open around 440 or so, make sure I get one on the board, then probably take a pretty good jump on my second, to around 480, then just see how I feel. If I feel like I did yesterday, and can keep the bar in the groove, then I have no doubt 500 will fly.

For those who have not tried them, 5 board presses with lots of band tension is a great tricep exercise. We all set pr's on this one, and I of course being a midget did not have nearly as far to press as either of my giant friends, which I can assure you is the only reason I was able to outlast them.

Jay, I normally train alone until I get over 90 percent, then I have my wife spot me. But I have arranged my heavy bench day to be on Sunday's and I usually have someone training with me, so there is no problem there. Last 3 weeks, I have had the Oklahoma Crew, or another powerlifting buddy, and next weekend, my dad and brother will both be up, so Sunday spotters is usually not a problem.

B.

 

[powerlifterjay]

Yes we do the 5 board with blues double looped also. Excellent exercise! Keep those up and your numbers will fly. I am also (shoulder feels alot better) starting to get back into floor presses as well. I will do these on my raw bench day and will rep from 3 to 5. I will also find various ways to incorporate bands. Guys keep it up.

Maybe if financial plannig is arranged you guys could all come to Daytona for The Dec Southern State Powerlifting Championships at huge iron.

 

[brianmincher]

December would be a nice time to be in FLA. It is cold here in December. Maybe if I start saving my allowance I could make the trip, who knows?

I am pretty excited about the 11th. I just wish I would have been doing what I am doing now going into my last meet. Oh well, live and learn.

Jay, what do you estimate your contest bench to be right now, assuming a perfect shirt and all the stars line up right, etc. . . . ?

B.

 

[powerlifterjay]

If i can work my shirt right and everything goes like it used too, i say 635. No less then 620. My adjusted shirt feels too tight but its better then my inzer is. Plus i am gonna open in a inzer. If what your trying to figure out how much your shirt with boards carries over into a shirt alone bench....your guess is as good as mine. I could have went over 700 i think like 725. BUt that last 3 inches or so down is a huge difference. Not weight wise just the way your body changes from its normal bench groove. So since were experimenting with this too, we FL, and OKies can all learn from this. We can all get a carryover into our meets. Jimmie dean put handles on a 1 board. that is just 1 1/2 inches. But we need that with our tigh tshirts. Were gonna try it. One good thing is at least you can pratice the pause and learn to push with the shirt.

That is why i asked what ya'll lifted so i can see your carryover as you approach the meet and what you get in a meet.

I know Jesse Kellum does the 2 board and then takes one single with no boards with lighter weight. We might try that. But like you did, too many singles were your ass out! I make big jumps. Tonight i will go 600, 635, 675 maybe 700plus. But i was going to drop to the 2 board. Problem is my partners are all shirting up and if i jump to the 2 i would be one week ahead of them. We'll see how it goes. On the 5 board with blue bands doubled choked i hit 530lb loaded and what ever the tension is it felt liek 150lb or so.

You guys will hit big numbers this year. You need to make all your training days liek that day you just had. I will post my results tonight. Grimmer is coming Jimmie dean is coming Tapout and my 181 lber who doesnt post online.

Good job guys i wish you all lived closer to gether so you could always do that. The 3 of ya'll make a good team.

 

[b fold the truth]

After some band work for shoulders, and rotators, we called it a day and had some barbecue chicken and baked potatoes.

B.

Sounds great...

Congrats on the PR and those big numbers...maybe I'll hit something close to that one day.

B True