Board Presses |
1Fast400 Forums > Power Lifting |
| Posted by: Jason2459 Feb 5 2007, 09:48 AM |
| This was really simple to do. After getting the messurements, thanks unstable, it was a piece of cake. What you need to make a 1, 2, 3, and 4 board: Qty 2, 2x6 boards at 8 feet in length Wood or general purpose screws 2" worked for me (2.5" if you don't countersink) Saw (table saw or circular saw preferable if you do it yourself) Wood Glue (optional but if your a carpenter you'll use it.) Drill Countersink drill bits (I guess optional but it gets the head under the boards) Wood Filler (optional for the perfectionist) Sand Paper (for those that don't want to snag on the boards or get splinters) First get the 2x6 boards from any lumber yard or major hardware store like Lowes, Menards, Home Depot ect.. Cut to size, (I know Menards will do it for free if you want other wise it is usually done for about $1 a cut) 4 19'' cuts Then cut the rest of the boards to 15" For the 1 board: 1. Take one 19" board and look at it. Your done. 2. Just take some sandpaper and smooth it out. Start with a heavy grit and work to a light grit if you want. (I start with 60 goto 160 or so) For the 2 board: 1. Take one 19" and 15" cut and put some glue on one side of each and place them on top of each other together so the ends are even. Go on to do the same with the 3 board and 4 board while this sets in place. (about 5 minutes at most) 2. Take a drill bit (counter sink if available) that is narrower than the screw your about to use and just as long and drill in four holes 3. Take your screws and it would be preferable if you screwed them in the holes that were just drilled 4. Get some wood filler and fill in the holes (optional) 5. Get some sand paper and sand it down smooth (optional) For the 3 board 1. Start off doing a 2 board 2. Grab another 15" board and put some glue on it and place it on your two boards that you just put together. 3. Drill in again 4 holes and finish off with the steps 3, 4, and 5 from the steps for making a two board For the 4 board 1. Start off doing a three board 2. Grab another 15" Board and put some glue on it and place it on your three board stack that you've started 3. Drill in 4 more holes and finish off with the steps 3, 4, and 5 from the steps for making a two board. Enjoy... |
| Posted by: Roids Feb 5 2007, 10:00 AM |
| I've done this, back when I was doing PL'ing. It's kinda fun. I may even start a board manufacturing business and sell'em over the net. Whoever wants to be my first customer, just shoot me a PM |
| Posted by: Jason2459 Feb 5 2007, 10:06 AM | ||
You can get some good markup. Elitefts wants around $16 for a one board and up to $20 for a 4 board. All you need is some really cheap 2x6 studs that cost between $2-$4 depending on where you live. I got mine for $2.30 a board. |
| Posted by: Brad Cowin Feb 5 2007, 10:14 AM |
Yeah, thats pretty much what I did. No screws in mine though, just straight wood glue. Stained it also. |
| Posted by: Jason2459 Feb 5 2007, 10:16 AM |
| Looks nice. I was thinking about getting the jigsaw out and cutting out a smaller handle and staining/poly it after that to protect it from water. |
| Posted by: Brad Cowin Feb 5 2007, 10:24 AM |
| IDK why I did really. I was just havin fun with it all so I took it a couple steps further. |
| Posted by: JW32Hoops Feb 5 2007, 12:10 PM |
| I'm a newbie, so bear with me. What exactly do you do with the boards? |
| Posted by: Jason2459 Feb 5 2007, 12:23 PM |
| 1 board press http://asp.elitefts.com/qa/default.asp?qid=40247&tid=102 2 board press http://asp.elitefts.com/qa/default.asp?qid=40248&tid=102 3 board press http://asp.elitefts.com/qa/default.asp?qid=37555&tid=102 4 board press http://asp.elitefts.com/qa/default.asp?qid=40250&tid=102 5 board press http://asp.elitefts.com/qa/default.asp?qid=40282&tid=102 4 board floor press http://asp.elitefts.com/qa/default.asp?qid=40284&tid=102 5 board floor press http://asp.elitefts.com/qa/default.asp?qid=40283&tid=102 |
| Posted by: JW32Hoops Feb 5 2007, 12:41 PM |
| Pretty damn interesting, thanks for the info. Would you then need 2 spotters...one to hold the board and one to spot the weight? |
| Posted by: Jason2459 Feb 5 2007, 12:42 PM |
| That would be optimal. edit: I'll be attempting to strap it to me with a weight belt or knee wraps, I'll find out which works out the best Thursday. Then I'll either grab someone to spot when I get into the 90% range of my 1 RM or I'll use pins bellow the level of the boards, and of course above my face level, to spot me. |
| Posted by: 0311 Feb 5 2007, 01:16 PM | ||
One spotter is good so he can hold the boards in place. If you fail on a rep, you can easily rest the bar on the boards and have the spotter walk around and pull it up. I could rest 405 on my boards all day long. A big part of powerlifting is not being such a pussy to where you have 4 spotters helping you with a stellar 4 board press of 300 lbs!  |
| Posted by: Tom69655 Feb 5 2007, 01:54 PM |
| Will power racks give a similar benefit if I don't feel like making boards? |
| Posted by: Jason2459 Feb 5 2007, 01:57 PM |
| I've been doing pin presses for a while now and have enjoyed them but I've been told many times now by many people that it can not replace boards. So, I've stopped giving pansy ass excuses and will be doing them. |
| Posted by: Tom69655 Feb 5 2007, 02:25 PM |
| Yeah, I was gonna start off with pin presses and switch to boards if they went well. Is there any place for board presses in a hypertrophy routine to help top end strength? |
| Posted by: Jason2459 Feb 5 2007, 02:27 PM |
I'm trying to forget everything I knew about "hypertrophy" training  But for strength these will be what you want along with things like the pin press and floor presses. |
| Posted by: unstable Feb 7 2007, 10:05 PM | ||
you planning on training outdoors? no need to stain that shit or poly it, but there's no harm in trying to make the shit look classy. The handles I cut with the jig came all fucked up and I leave my boards at the gym because I get tired of lugging shit back and forth... Ahhh yes...You should have seen my first set of boards. My dad made them out of an old bed-frame, the shit was already stained and poly-urethaned so they looked all professional. Gave them away when I joined the marines and quit powerlifting for the time being...also gave away my Frantz denim and some other shit. |
| Posted by: willpiazza31 Feb 7 2007, 11:03 PM |
| Fuck it, coat the boards with some Thompson's Water Seal while you're at it. |
| Posted by: Jason2459 Feb 8 2007, 09:09 AM | ||
I was thinking more about protecting them from sweat I guess. That and just having some fun with them. I'll probably do it once it warms up more and I'll be doing it in the garage. I was thinking of leaving them at the gym but I don't know if my gym would want me to do it. Technically speaking I'm not even supposed to be bringing any outside equipment like that according to the rules. But really early in the morning all there is is a front desk girl that couldn't give a crap. That sucks that you gave them away. Should have stowed them away at the parents. But so much for hindsite I guess though. There's many things I wish I still had but got rid of. |
| Posted by: Jason2459 Feb 8 2007, 09:10 AM | ||
That's funny. I have some of that stuff too. |
| Posted by: Jason2459 Feb 8 2007, 09:25 AM |
| Well, I did used the three board today. That felt great. It was actually right at about the same hight as I was using for a mid pin press but it has very distinct differences. The big difference that I felt is that it allows for more of a reflex stretch action compared to the pin press. On the pin press I'd bring the bar down and relax all the muscles then press back up which completely breaks up the eccentric and concentric movements. The board presses I brought it down to the boards and let it sink in a little pause for a brief second (I always imagine having to wait for a press command as the fed I'll compete in uses it) then press up. I have to keep all the muscle tight the entire time. BTW, I didn't have to use anything to strap the boards to me. I rested them on my chest and gave myself an arch and let it slide down to my chin before I started the lift off. It staid in place the entire time. I guess that just means I have to gain more weight. I have no belly.  I'll post in my journal the numbers. edit: I guess it moved up and down my chin a little, thank goodness it was sanded smooth, but didn't move left or right so I didn't worry about it falling off. |