Dynamic Upper, 4-19-02

[b fold the truth]

Well...didn't feel super strong when I woke up. Anytime my legs are sore it makes me tired all over...haha.

Flat Bench Press
258 x 3 x 8 sets, 45 sec rest between sets, speed work
315 x 6

Incline Bench Press
359 x 0...hit the uprights on the way up...probably would have missed it anyway
315 x 1

Board Presses, index finger completely on the smooth
315 x 1 no board
315 x 1 1 board
315 x 1 2 board
315 x 1 3 board
315 x 1 4 board
315 x 1 5 board
45-60 sec rest between sets, all very easy

Seated Pulley Rows
50 x 15
95 x 8
140 x 6
185 x ....uhhh....wait till I post a pic

2" Thick Bar chins
BW x 6 x 2 sets

Standing Dbell Curls
55's x 8 x 2 sets

I stayed up till nearly 4 in the morning trying to rig up some new boards (cut them with saw by hand...lol) and trying to rig up a seated pulley row to my current power rack. I knew I just had to find a way...

Feel pretty good at the moment and my chest will probably be a little tight. Thinking about increasing my sled dragging quite a bit, leaning up SLIGHTLY, and maybe increasing my muscular endurance. Just a thought though..

Now for some pics...

315 on the flat bench, pinky on the power ring

 

[b fold the truth]

This is my incline set up. The safety pins are an inch below my chest...and you see where the J hooks are that I have to take the bar from. It is basically bottom position...and above my face when I start. A lift off would be nice once in a while..

 

[b fold the truth]

About to give 359 a whirl on the incline. Really thought I could get it today...

 

[b fold the truth]

Doing the 4 board press. I paused it for about 3 seconds so my little sister could take a pic. Thought the camera was never gonna flash...lol

 

[b fold the truth]

The 5 board press. I think this movt showed me that if I can tuck my shoulders and pull my elbows in even closer...I can get my bench range down to a much smaller range of motion.

I dunno...I have EXTREMELY longarms though.

I used a close grip...index finger totally on the smooth...but probably didn't pull my elbows in enough. I did pause for a second or two.

 

[b fold the truth]

Ok...this is what I was building at 4am last night. I have a pully attachment at the top of my power rack..and knew I could find a way to set this one up.

 

[b fold the truth]

Look at me go. This might really help me with my arm over arm rope pulling. I haven't been able to do these in years!!!

 

[b fold the truth]

Lats feeling good now...used to love these. Great stretch at the bottom for the lower back too. It might even help with getting the atlas stones off the ground!!!

 

[The Shadow]

Nice pics.

Question - Is there a benefit to doing the board presses over setting pins in a cage??

 

[b fold the truth]

Well...ok...so I am NOT an engineer. Should have used a stronger hook. When I pulled on the hardest set...it straightened the hook that was holding my bottom pulley...

I remember hearing a snap, me flying backwards and seeing a flash while I was flying backwards... I just knew it was gonna be a Kodak moment..

laugh now!!!!

 

[b fold the truth]

Finished up with some chins...

My back may be looking better too...

Hope you liked the pics..

B True

 

[The Shadow]

Fine...ignore me....lol

 

[b fold the truth]

Nice pics.

Question - Is there a benefit to doing the board presses over setting pins in a cage??

Yes, when you use the boards...the bar still sinks in just a bit as you pause...AND you still have to balance it. When you hit the pins...they balance the bar for you. It is hard to explain...but they feel totally different. You can make an entire set of boards for $15 or so. I just used duck tape to hold mine together too.

B True

 

[The Shadow]

Yes, when you use the boards...the bar still sinks in just a bit as you pause...AND you still have to balance it. When you hit the pins...they balance the bar for you. It is hard to explain...but they feel totally different. You can make an entire set of boards for $15 or so. I just used duck tape to hold mine together too.

B True

So the main advantage to the boards over the pins is the stabilization factor??

 

[b fold the truth]

So the main advantage to the boards over the pins is the stabilization factor??

Honestly man...I do not know. I do know that they feel totally different than a flat pin press. I talked one of my friends into training westside and he was doing pin presses instead of board presses because he thought that the range of motion was why they worked. I got him some boards and he will not go back. It just seems to bring up the bench press a lot for some reason...and you can really feel them. You also have to hit the boards perfectly...must be under controll.

I am relatively new to powerlifting so to speak...you might want to ask on the pling board. Maybe some of them will post on here too

B True

 

[The Shadow]

Honestly man...I do not know. I do know that they feel totally different than a flat pin press. I talked one of my friends into training westside and he was doing pin presses instead of board presses because he thought that the range of motion was why they worked. I got him some boards and he will not go back. It just seems to bring up the bench press a lot for some reason...and you can really feel them. You also have to hit the boards perfectly...must be under controll.

I am relatively new to powerlifting so to speak...you might want to ask on the pling board. Maybe some of them will post on here too

B True

I defer to you.....I trust your opinion.

Seems to make sense on the boards....

 

[b fold the truth]

I also think that it is very important to take a close grip when you do these. When I flat bench I take a closer than normal grip by putting my pinky on the power ring...when I do board press I put my pointer finger on the smooth part of the bar.

B True

 

[HighIntensity]

what are the main advantages to board presses, getting your weak points stronger?

 

[starfish]

Mother of Pearl!!!, B Fold..

How big are your feet? I could use your shoe as a boat!

 

[b fold the truth]

what are the main advantages to board presses, getting your weak points stronger?

I am not a genius at powerlifting at all...but they are very hard. You can use a lot of weight on these (close to a shirted max). They really overload the trics a lot. Take a close grip, lower to the boards, pause a second, press hard. They really do help to increase your bench press. My tris are really shaking at the moment.

Most of the time I pick a board configuration I like and do all of my sets with them. Just wanted to try something different. THEY WORK. Some of the best benchers in the world do these...like religion.

Starfish: I wear a 16-17 in most shoes.

B True

 

[Ingram]

Great pics as allways...

Quick question:
Are you on the sauce, or is that a no-no in the strongman world?

 

[GRIMMER]

HAHAHA lauged my ass of when i saw that picture of you cord breaking. Bin there done hat
Looks like you got a pretty straight up gym. I like that. HEll man You barley fit in most off the pictures.
When doing pins in athe cagge it is a much differet movemnet , especialy if yo are doing iot for m a pause. When doing the pin press without the paose i feel it much . om the soulders and tris than a nomal ME pin press

 

[Deciever]

b fold.... found this board by accident somehow...

http://pub54.ezboard.com/ftheanvil88051frm1?page=1

dunno if its anygood, but its all strongman stuff, so maybe'd you enjoy it

 

[Deciever]

http://pub54.ezboard.com/btheanvil88051 oops heres the main page of the board.

 

[b fold the truth]

I am a member of the Anvil....NASS rocks!!!

B True

 

[b fold the truth]

Great pics as allways...

Quick question:
Are you on the sauce, or is that a no-no in the strongman world?

http://boards.elitefitness.com/forum/showthread.php?threadid=51836&perpage=40&pagenumber=1

Read that link.

AAS and strongman aren't really that important. It isn't important to look a certain way and because it is so much more of an athletic sport than a physical strength sport..I would say that strongman has a lot less AAS use then pling or bodybuilding. The sport is also so new that most people are still getting used to just doing the events...so time is the limiting factor rather than strength.

I do think that the one thing that strongman has that a lot of others do not...is the use of pain medication. I saw a lot of crazy things taking place at my last contest (international contest). The things people took JUST to make it through the show. Amazed me.

I am just an amat though...who desires to be a competitive pro.

B True

 

[b fold the truth]

Saw these again and laughed my head off...again..lol

B True

 

[gettinlarger]

man, lookin at that, i knew that pulley would snap. haha. youre lookin pretty large bro. keep that up.

 

[b fold the truth]

Just in case you haven't had a good laugh today...lol...

B True

 

[b fold the truth]

For another good laugh at me...

B True

 

[b fold the truth]

Saw these pics and had to bump this...again...lol.

I need a good seated pulley row..lol

B True

 

[zackdarnell]

LOL

 

[DrBones]

Shit... I remember reading these A LONG time ago....
I never looked at the date until a couple of posts ago and thought you snapped ANOTHER pully! I thought you would have learned your lesson... but then i realized how old this post was.

 

[Tony104104]

That pic of you busting your ass was funny as hell!!! Thanks for the laugh...
But all kidding aside your one very impressive man....Hope you get to the pro's one day....