Okie Crew Invades The Asylum

[Hannibal]

Really jealous of Hannibal's rev hyper. I'm gonna make one for my gym in the next couple of months. I think it's something that EVERY gym should have.

It was a good workout even though I was tired and hadn't slept in two days

If you need any measurements off of it when you go to build your own let me know. And enjoy the Seminar Videos when you get a chance.

If I work out with you a couple more times you will have me back to my old ways.....lifting in jean shorts and barefeet...thats the way to do it.

Check your elite mail btw....sent you the info about those Canvas Suits....better than Frantz.

 

[Vulgar_Display_Of_Power]

Hey guys. Hopefully If you train the weekend of the 24th, you can push it back to Sunday. Found out last week I have inventory at work on the 23-24.

hey BigOkie-long time no hear from!

Hannibal-Let me know if you find something to bring up the tris. I have the same glaring weakness! Im going to try more partial overload movements(board press, lockouts, band presses) as the group suggested to see if that works. Are you much of a fan of floor presses? I think BigOkie was the only one in the group other than me that thought much of them.

Later..

 

[benchmonster]

We should definately put something together in the near future. Saturdays will not work for me until after the Fall, at least. My son plays football on Saturdays, so with that caveat, I am pretty much up for whenever,and wherever.

VDOP, I found what I think is a dynamite tricep lockout strengthener, showed it to the KC crew this weekend. Kind of have to show it, hard to explain it.

B.

 

[JDarty6173]

Hey Benchmonster, do you think you can get us some pics of this "dynamite tricep lockout strengthener" that you mentioned? I could use some new and improved tris myself..Or if nothing else maybe you could at least try to give a description of the movement.. I know we would all appreciate it

 

[benchmonster]

I have no pictures, but I will do the best I can to explain it.

Set the rack up like you are going to do rack lockouts, but move the pins one notch lower than normal. For my rack this means another 3 inches of movement. Take a close grip, I use a thumb away from the smooth, but grip wherever is close for you.

I prefer to use an enormous amount of band tension for these. I use doubled green bands. Not choked and double looped, but doubled the same way you would do with the minibands. I prefer to put on a shirt and take a close grip for these. The shirt protects the pecs and shoulders while trying to break free from the pins.

I have worked up to 225 bar weight plus the band tension, but the band tension is far more than the bar weight. I prefer to do this one after speed bench, but did it sunday in the Asylum with doubled pink bands, and just used more bar weight.

The reason I like this one so much, is that the doubled greens really jump on you in a hurry, and require an incredible amount of effort to get locked out, even with just the bar, as the weight goes up, so does the difficulty.

Not everyone can use the doubled greens right off, of course, the band tension needs to be adjusted for your particular strength level, but anyone on the board could do at least a doubled miniband, and work up from there.

I recommend the shirt to help get off the pins without seperating your sternum from your pectoral muscles. I have done these without a shirt and felt like my pec was going to go shooting across the room on the first set. Threw on the shirt for a lark, and was able to bang out 5 reps without any pec pain.

This is my magic lockout builder. George Halbert does something similar with a ton of band tension and a 4 or 5 board press. These are similar, but start out with no eccentric movement. I think this teaches you to explode, and the heavy bands teaches you to push hard and fast throughout the movement.

But wear a shirt!!! I don't want to read about somebody blowing their pec or shoulder all to Hell becuase of my magic exercise. Hope this helps, and have fun.

B.

 

[Deciever]

so a close grip lockout, one pin under your normal, w/ a lot of band tension??
i've done thse once... i almost cried like a bitch.
and i only did choked down mini's with 155

 

[Screwball]

All I need is a time and a destination and I'm there. August 24th - 25th works for me. Let's plan this thing early so everyone can attend.

 

[Hannibal]

Well if Benchmonster can't do Saturdays...we could do Sunday. Since that is the day that the KC crew normally does DE bench. We could just rotate and do ME Bench. Or if we decided to do ME lower body...we could adjust the training acordingly.

You are always welcome at The Asylum...

And Benchmonster...you never said anything about one thumb length from the smooth...on the magic lockout move. I was index on the smooth....no wonder it was hard as hell.

 

[Vulgar_Display_Of_Power]

Hey Bench-you mentioned this one when I was up at your place. Me and my wife already tried it the week after you told me about it. Me and the kid I train with did it tonite without the bands. I agree about the shirt idea though>I'm sitting here with an icepack on my shoulder/trap area as we speak.


Also- I think we were moving it roughly 6-8 inches. Sound about right? Would you mind posting your workouts in a thread. Even if you dont put weights, just put Board press, Jm's, rolling Dbs, pulldown, blah blah....... That way I can gauge how I set mine up, and Im sure everybody else would like to see your w/o too.


If you happen to catch someone with an old bench shirt in roughly our size>well, my size(Does Inzer make childrens shirts?), let me know. I need to buy a looser one to train in, as I dont want to be showing off my mono ab and man boobs to all the little disco boys at the gym while i squeeze in and out of my little poly.

 

[Cubanito17]

Hey guys WAY TO GO on the PR. I can't wait until i start college and I see how much free time I'm gonna have. I'ma try and make trips up to lift with JAY and then go down south and lift with VTEC and the south Fl crew. Then I have bob i'd like to lift with also.

WOW i have people surrounded ALL around me.