Why the F*ck Not?

[Ian Kay]

So the pneumonia has past and the sinus difficulty that may or may not be polyps/deviated septum has improved dramatically... so back to lifting heavy!

What will my program be? Not sure yet, but I've been messing around with 2-board pressing and trap bar deadlifts this last 10 days or so. I hadn't done either in well over a year, so I figured it would be a nice change.

I was working in the 240 range for triples on the 2B, and in the 440 range for singles on the trap bar. I feel that that's ok, coming off a serious respiratory problem.

Chins as usual for me were a breeze a couple days ago... 8x3 at +50. Lat soreness but no problem.

I'll give it some more thought, but these will likely be my focus:

2board presses
trap bar deads
single-leg box squats
chins

I also did a few sets of standing ab rollouts... not the smrtest as I was sore for about 5 days. I'd like to include some more, but I should scale back to regular rollouts until I get back up to speed.

Eating? Hell, same as always: 180g protein, shitloads of nuts and fruit. Make sure I get my fish oil, green vegetables and olive oil in there too.

Come May I might go for a little weight gain (I'm 5'10", 175 lbs now), but I always seem to lose interest in 'bulking' pretty fast.

Main goals? This year I want to hit a 500 deadlift and if the shoulders hold up, a 300 bench.

*p.s. Matt (PMDL): feel free to comment in here if you want. I'll try to only delete about half of what you write.

[RedWifey]

Sorry for a dumb question but what's "2-board pressing"?

Good luck hitting 500 and 300...those are fairly amazing goals to me.

[Ian Kay]

Originally Posted by RedWifey

Sorry for a dumb question but what's "2-board pressing"?

Good luck hitting 500 and 300...those are fairly amazing goals to me.

2-board press is a bench press with 2 slabs of wood strapped to your chest. It essentially limits your range of motion but gives you a definite end-point. It's easier on the shoulders and elbows (at least for me) than pin presses.

It tends to really hammer on the triceps, as it's mostly pressing in the lockout range, but with significantly higher weight than a normal, full-ROM bench.

[Frank.S]

sounds good ian, now, just dont get sick again

RW - 2 board press - bench press with 2 2x4's on your chest to reduce the ROM, old powerlifting trick.

[Ian Kay]

* Forgot to mention that the 2B presses were close-grip (hands right at the inner rings)... i went out wide for a couple sets and the shoulders didn't love it. I don't mind if the 300 is with close-grip. The extra 20-30 pounds from going wide isn't worth the pain.

[Frank.S]

there really isn't that much of a difference in terms of numbers from the chest to a 2 board ive found with most people, where a 2-board starts is right at most peoples sticking point in the bench press.

i have a new love for board work lately. Its painfree, you get to crank your weaknesses and its fun.

[Matthew]

there really isn't that much of a difference in terms of numbers from the chest to a 2 board ive found with most people

Is this a good thing or a bad thing?

[Ian Kay]

Originally Posted by Frank.S

there really isn't that much of a difference in terms of numbers from the chest to a 2 board ive found with most people, where a 2-board starts is right at most peoples sticking point in the bench press.

i have a new love for board work lately. Its painfree, you get to crank your weaknesses and its fun.

I actually meant the difference in moving from close-grip to wide-grip, not so much the 2-board down to chest. I can go chest up on close-grip, but not wide without shoulder issues.

[Frank.S]

I dont think, either.

Most people can get the weight a few inches of their chest with a proper set-up anyways because of the mechanics of the leg drive and usually half decent chest strength. Its right at that 2 board area that alot of max lifts are failed (raw, anyway).

If your stuck there, you got a couple options the way i see it. 1 get stronger off the chest and push through that sticking point (speed bench, DB work), Get stronger in the tris and hope for a carryover, or nail the area directly with a 2board press.. all will work to an extent.

That being said, my sticking point is about 4 or maybe 5 board height..

[Frank.S]

Originally Posted by Ian Kay

I actually meant the difference in moving from close-grip to wide-grip, not so much the 2-board down to chest. I can go chest up on close-grip, but not wide without shoulder issues.

Makes sense. I like to do almost all bench work close grip, I too find its less stress on things.

[RedWifey]

Originally Posted by Ian Kay

2-board press is a bench press with 2 slabs of wood strapped to your chest. It essentially limits your range of motion but gives you a definite end-point. It's easier on the shoulders and elbows (at least for me) than pin presses.

It tends to really hammer on the triceps, as it's mostly pressing in the lockout range, but with significantly higher weight than a normal, full-ROM bench.

With further 'splanation from RL, I now understand. I kept imagining them parallel to your arms, not perpendicular. No wonder I couldn't figure it out.

[Ian Kay]

Chinups :

60 secs rest

2x bw+70
5x1 - bw+75
5x1 - bw+65
8x bw
6x bw

Nothing much to say about these. They felt good and I didn't have time for much else today. Single-leg work yesterday.

[Ian Kay]

Trap Bar Deadlifts:

12x1 - 355 (80% 1RM), 90secs rest btwn sets

These went well, felt good. Legs are already a bit sore... it's been a long week so I'm not surprised.

[Ian Kay]

2Board Presses, med. grip:
3x2 - 225
1x235
1x245
1x265
3x2 - 245
2x2 - 235

90-120 secs btwn sets

These went well, though switching to the rack (I didn't have a spotter today) meant using a different bench, one that's about 2 inches higher, kinda screwed with my arch. No biggie though.

Seated Rows
2x4 - 200
2x4 - 190

Neck Pulls
2x10 - 150

YTWs x6

[PowerManDL]

Ian I found some good videos on 2-board form if you want to see them

[Ian Kay]

Originally Posted by PowerManDL

Ian I found some good videos on 2-board form if you want to see them

I officially hate you again.

[PowerManDL]

hahahahhhahahahha

[L'ilJ]

Originally Posted by PowerManDL

Ian I found some good videos on 2-board form if you want to see them

That is really funny