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 100 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.

[Grape Ape]

Is it one of these?

Let me know how you like it.

It's the pro - 45 bucks.

Have not purchased it.  While I have driven an hour each way to procure my reverse hyper and bumpers, etc, not sure if I want the 40 min drive on this one.

[chaos]

Some sandbag cardio today.

[Gym Rat]

Chest / Pressing

Shoulder seems to be healing up a bit (again). Still cant barbell bench, but Smith seems OK.

-4 sets each

Smith Flat Bench
Smith Close Grips
Smith Inclines
D-Bell Bench
Hammer Strength Declines
Dips

Rev-Hypers
Ab Crunch

[Grape Ape]

Chest / Pressing

Shoulder seems to be healing up a bit (again). Still cant barbell bench, but Smith seems OK.

-4 sets each

Smith Flat Bench
Smith Close Grips
Smith Inclines
D-Bell Bench
Hammer Strength Declines
Dips

Rev-Hypers
Ab Crunch

I was dianosed with a  SLAP labrum tear a while ago but started a bench program no problem.  It's weird, and I wonder if that's what I really have.

[Gym Rat]

I was dianosed with a  SLAP labrum tear a while ago but started a bench program no problem.  It's weird, and I wonder if that's what I really have.

Mines been off/on for decades. Honestly hurt it first as a small kid, I was obsessed with throwing hard for baseball.
(Dumb move).
"Threw it out" early on. Just been re-injuring over the decades, lots of scar tissue.
My own fault though, it will heal, Ill get back on a heavy bench program, and when I top out it will happen again.
I'm finally getting "OK" with it and accepting it, and just working around it. (Before I'd work it still and ignore the pain or mask it with OTC pain meds (Tylenol, etc).
(Again, not very bright).

Feels good just to ge tback under a bit of weight, even if its smith-machine. (I focus more on triceps with my pressing, than chest anyways).

[Grape Ape]

Mines been off/on for decades. Honestly hurt it first as a small kid, I was obsessed with throwing hard for baseball.
(Dumb move).
"Threw it out" early on. Just been re-injuring over the decades, lots of scar tissue.
My own fault though, it will heal, Ill get back on a heavy bench program, and when I top out it will happen again.
I'm finally getting "OK" with it and accepting it, and just working around it. (Before I'd work it still and ignore the pain or mask it with OTC pain meds (Tylenol, etc).
(Again, not very bright).

Feels good just to ge tback under a bit of weight, even if its smith-machine. (I focus more on triceps with my pressing, than chest anyways).

I hear on how it feels.

I have babied bench press after two shoulder surgeries, but said fuck it and will do this seven week program with my son.

It took 4 workouts for me to actually feel "right" doing them, meaning I'm comfortable in the descent, and explosive movement now.  Before I was lowering at a very slow pace (which has its merits) but now feel like I can comfortably try to blast it up.