The Y board lifting thread

[CalvinH]

I'm waiting for someone in my gym to get fucked up in the squat rack. They have put in hardwood floor platforms and the kids like to squat in their socks

[chaos]

I'm waiting for someone in my gym to get fucked up in the squat rack. They have put in hardwood floor platforms and the kids like to squat in their socks

Set up a tripod so we can all see!

Back day

[Grape Ape]

I'm waiting for someone in my gym to get fucked up in the squat rack. They have put in hardwood floor platforms and the kids like to squat in their socks

I used to do that with squats and deads, but said fuck it about a year ago and switched.

Glad I did.

[Grape Ape]

Week one of the old school Shawn Phillips bench program in the book.

Bench: 2 x 3, 2 x 2, 1 x neg

Neutral grip DB press:  8 / 8  / 6

Very simple.  Bench again on Monday.

[IroNat]

5/17/24

1 leg calf raises - 3 sets 20-35 reps each leg
1 leg tib raises - 3 sets 30-40 reps each leg
Behind neck press standing - 12,12,9
Barbell row - 12,12,12
Flat bench press - 12,12,12
High pulls from hang - 12,12,12
Bar curls & plate curls - 2x20-25 palms up grip and 2x20-25 palms down grip
Old time hack squat - 6x12 without weight and with light weight
Farmers walk - 3 trips of 40 ft with 100lb dbs and fat grips in basement and two 45 second holds

[Grape Ape]

Saw a tib thing on FB for half price - was thinking of getting it.

[chaos]

Shoulder day

[CalvinH]

Shoulder day

x2

Front and rear seated shoulder press
Hammer seated taps
Face pulls
Cable side raises


Abs

[IroNat]

Saw a tib thing on FB for half price - was thinking of getting it.

There's a couple different kinds out there.

I stand on one foot on a block and do them with bodyweight.

[Grape Ape]

There's a couple different kinds out there.

I stand on one foot on a block and do them with bodyweight.

I've seen that one, and one done against a wall.

This one on FB is from The Tib Guy.  It's basically a small bar that holds an olympic plate and you flex/curl it.  It was half price and I know tib training is important, or at least trendy enough to give it a shot.

[Grape Ape]

Airdyne 5 min / TRX stretches / Slant board squats

Squat: 5/2/2  6x2
RDL: 12/8/5/5
Leg Extension 13/12/16/18
Reverse Hyper 2 x 10

[CalvinH]

Cross body hammer curls
Rope pushdown
Rope cable curls
Cable rope over head extensions
Drag curl
Seated dip

4 sets each

Cardio

[Gym Rat]

Back

-4 sets each

Deadlift (Up to 465 x 1) (485 (was in my plan), but that last set told me otherwise (slight twinge, trying to listen for a change)
Iso-Rows
Lat Pulls
Rear Delt (upper-back flyes)
Smith Shrugs
Rev Hyper

Ab Crunch
Light Bench (Just because)

[IroNat]

5/20/24

1 leg calf raises - 3 sets 20-35 reps each leg
1 leg tib raises - 3 sets 30-40 reps each leg
Behind neck press standing - 12,12,12
Barbell row - 12,12,12
Flat bench press - 12,12,9
Upright rows - 12,12,12
Bar curls - 3x20-25 palms up grip and 3x20-25 palms down grip
Old time hack squat  (see Reeves below) - 6x12 without weight and with light weight
Overhead rock carry - 3 trips of 80 ft

[IroNat]

I've seen that one, and one done against a wall.

This one on FB is from The Tib Guy.  It's basically a small bar that holds an olympic plate and you flex/curl it.  It was half price and I know tib training is important, or at least trendy enough to give it a shot.

Is it one of these?

Let me know how you like it.