Hey Brian Mincher...

[Screwball]

Brian,

Sorry I didn't back get back to you earlier about lifting on Sunday but I'm not going to be able to make it. I do want to try to hook up with you and BigOkie as soon as possible to train again.

I also wanted to remind you about training your side & rear delt heads more frequently to stabilize your shoulders. I really think it helps with the transition point in the bench press. I think if you can address the transition point in your stroke you will make it to 500+ by the end of the Summer. What do you think?

Hopefully my shirt will have arrived by the time a return home on Sunday. I need to get some work in as soon as possible. I really would like to get a couple of shirt workouts with you & BigOkie before the meet. We'll talk...

- Screwball

 

[bigokie]

What's up Screwball. I was wondering if you had the phone number of the place in Tulsa that is hosting the contest in May. I want to go up there and try out the monolift. And also the rev. hyper if they have one. I think it's on the paper that has the contest sign up.

Did your shirt come in yet? Give me a holler if your ever close to Stillwater. Thanks

 

[Screwball]

Hey BigOkie...

I'm out of town. I'll be home Sunday night and I'll email the phone number of the gym in Tulsa to you.

I'm hoping that the shirt has arrived and if so I'll give it a test run Monday night. I'll keep you up to date. Do you think we can try to schedule another training sesssion this upcoming weekend? I would really like to discuss more training techniques with you & Brian.

- Screwball

 

[bigokie]

Sounds good

I'm ready anytime. Maybe before too long we can do a dynamic squat as I really want to see the speed you guys do on squats to check out mine.

Hope your shirt gets there soon. Karins is good about shipping and all. They told me two weeks at most and more then likely less. I'll definitely order through them.

Off topic but have you tried the timed db presses we talked about yet? I've been doing them now for almost a month and they are helping a lot. Worked up to 50's for 5 minutes and 35's for 8 minutes. Seems to really help recover and I come back stronger when I go back to the gym. What are you gonna shoot for in May at the meet? Good luck

 

[brianmincher]

hey guys,

Whether your shirt comes in from Karin's or not, I have a couple of shirts for you that a buddy dropped off Sunday. I have an Extra High Performance Heavy Duty Poly, and a double EHPHD, the Double is a velcro back. I am pretty sure that they would fit you, and we will try them out ASAP. I would be game for getting together either at the house or in Stillwater in the near future. Just let me know what works for you guys.

I have started to spend some extra effort on the shoulder stabilizer's and I have begun implementing the new program. On wednesday's I will do a regular max effort exercise of some sort, probably relying on bands and full range motions most of the time, and stopping short of failure. On Sunday's I will be doing shirt/board presses with a competition grip.

Yesterday, I did shirt/board presses, with a 2 board, and a comp grip. Did 135 for 3, 225 for 3, 275 for 3, 315 for 2, put on the shirt, then 365 for 1, 435 for 1, 455 for 1, 475 for 1, and a very close miss with 500! Everything up to 475 was very controlled, very fast, and felt great. On 500, I hit the boards out of groove high, and never could recover the groove. When I hit low on the boards (everything up to 500) then the weights flew up, and I was nowhere near hitting the racks. I really think doing the board presses wearing a shirt is going to help me maintain the groove.

500 will fall this year in the 220's. I have absolutely no doubt about it. At this point I am thinking 440, 460, 480 in may, and 460, 480, 500 in July.

B.

 

[bigokie]

Brian, are you planning on dieting down to the 220's? So now your pretty much doing ME twice a week?

Screwball, thanks for the info in email. I'm gonna call them this week and try to go up there on Friday to try out there monolift and hopefully rev. hyper if they have one.

I'm game to lift again anytime you guys feel like it. Just drop a note on here and tell when and where.

 

[Screwball]

Hell yeah...

Great workout with the 2-boards. I just wanted to remind you that I'm doing only ME upper body days but I'm on an 8-day training week. Do you think that the 72 hour break you have from Sunday to Wednesday will be enough? You may have to drop your accessory work volume a bit to keep from overtraining.

I got my shirt from Karin today. It's sweeeeet! It is tight as hell though. I don't know if I can lock-out what it will take to touch. Maybe 500+. I'm trying it tonight with boards. I'll let you know.

- Screwball

 

[Screwball]

Hey guys...

Can we try to hook-up at Brian's this weekend? Saturday or Sunday afternoon works for me.

BigOkie, I tried the timed dumbbell presses on the stability ball last week and it kicked my ass. I was using it for AR as you suggested. I used 25 lb. or 30 lb. dumbbells and could only press for 2 minutes before my muscles were burning. Is this a continuous pressing? Do you get a lactic acid build-up when you do timed presses. What the hell am I doing wrong???

I have no idea what I can hit in this new shirt. I may not be strong enough to use the damn thing... I'll have to wait and see.

- Screwball

 

[Sebass67]

I wouldn't mind doing some stability ball work...

What does that exercise entail.?

 

[bigokie]

I'm game if you guys are up for it. Sunday would be best for me.

Screwball, I do them in a timed fashion. Doing 1 rep every 6 seconds. I press them, count to 6, press, and so on. Doing them this way causes the lactic acid to build up. After about three minutes I start to burn like hell. All over, pressing is still easy. It's just when I have to hold them for the six seconds It kills me. I've made seven or eight minutes of timed presses. This is killer no matter how heavy I go. Louie refers to it as lactic acid tolerance training. It builds strength endurance. And when you push up your strength endurance you push up your absolute lifts.
It works good. You'll feel it as you do the presses. If your muscles aren't burning afterwards you aren't doing them right. Also, it doesn't matter where you hold the dbs, it will work the muscles to the full extent. A great by product of this is it allows blood into the muscles to help them recover.

A little off topic, but today I went in to do dynamic bench. I started working up by 5-10 pounds per set until I got to 175. I got timed at 175 and still was under 3 seconds. Next week I'll try 185, I think this is where I need to be working to keep the time around 3 seconds.