The Y board lifting thread

[CalvinH]

Aren't rear delts part of "shoulders"?

This is not the NO BULLSHIT LIFTING THREAD on the G@O....
This is for lifting and not negative comments.


.... Continued negative posts here will force me to have to delete said posts...

[CalvinH]

Arms
3-bi's
3-tri's

[Grape Ape]

 Ed Coan workout 3 out of ten.  Foot still a bit sore, but will actually show weights used for once.  My form is a bit off, but the chaos account has given me some pointers after some intense video cross-analysis.

Airdyne 5 min, TRX stretch shit, slant board squats, banded RDLs.....12 min of warmup.

DL Warmup:  155 x 8,  225 x 5  275 x 2, 315 x 2
DL Work sets: 340 x 2, 8 x 280 x 3 - speed reps every 90 sec

3 circuit:
RDL x 8 @ 225,230
Pendlay row x 8 at 135 (wes has no idea, but he helped me huge on this.  I think of driving elbows to the sky how he does it - game changer in terms of contraction, no cheating)
Underhand pulldown grip on lat pull (Valor pulley system.  Can never do near the weight on these compared to commercial lat pulldowns - likely that pulley system not as smooth).
Reverse hyper x 8 at 107lb.

Fin

[CalvinH]

Today and tomorrow off.
I keep having to slow myself down and take my time between sets. I'm so use to just doing a ten count and starting again.

[Grape Ape]

Today and tomorrow off.
I keep having to slow myself down and take my time between sets. I'm so use to just doing a ten count and starting again.

For strength stuff I am now waiting 3-4 min.  It's weird, but it makes sense.

Did my first "jog" since the boot.  Went about 3.6 miles, trying to stay in that zone 2 shit.  It was plenty as I am out of condition, and could feel my hip flexors tightening so it was good not to push it.  Tomorrow is rest but will do a 3 mile walk and mobility.

[CalvinH]

It's been a while, my flat bench sucks


...My goal is to get back to my old bench work out weights.

[Grape Ape]

It's been a while, my flat bench sucks


...My goal is to get back to my old bench work out weights.

You'll get there.

I do not believe I can accomplish this feat.

[CalvinH]

You'll get there.

I do not believe I can accomplish this feat.

Thanks, It's going to take a few months but I'm determined.

[CalvinH]

Tri's and bi's, Did some old school db skull crushers today.

[CalvinH]

Legs today with lots and lots of squats!

[Grape Ape]

 Ed Coan workout 4 out of ten.  I have made progress each week, and now have two lighter weeks, followed by four more to the goal of 400.  The chaos account's subtle changes made a world of difference - the 360 went up easy, easier than the 340 last week.  Listen to this man.

Airdyne 5 min,, slant board squats, banded RDLs.....12 min of warmup.

DL Warmup:  155 x 8,  225 x 5  285 x 1, 325 x 1
DL Work sets: 360 x 2, 5 x 300 x 3 - speed reps E2MOM

3 circuit:
RDL x 8 @ 235
Pendlay row x 8 at 135.5
Underhand pulldown grip on lat pull
Reverse hyper x 8 at 112lb.

Fin

[chaos]

Ed Coan workout 4 out of ten.  I have made progress each week, and now have two lighter weeks, followed by four more to the goal of 400.  The chaos account's subtle changes made a world of difference - the 360 went up easy, easier than the 340 last week.  Listen to this man.

Airdyne 5 min,, slant board squats, banded RDLs.....12 min of warmup.

DL Warmup:  155 x 8,  225 x 5  285 x 1, 325 x 1
DL Work sets: 360 x 2, 5 x 300 x 3 - speed reps E2MOM

3 circuit:
RDL x 8 @ 235
Pendlay row x 8 at 135.5
Underhand pulldown grip on lat pull
Reverse hyper x 8 at 112lb.

Fin

Thanks for the kudos, look forward to the next video of 405.

[Grape Ape]

Thanks for the kudos, look forward to the next video of 405.

I would really like to be in a spot to send it.

[CalvinH]

Chest
All the flat benches were being used so I did more incline and worked backwards from my normal routine.

[Grape Ape]

Chest
All the flat benches were being used so I did more incline and worked backwards from my normal routine.

Maybe this will "confuse the muscle" to "stimulate growth".

[CalvinH]

Maybe this will "confuse the muscle" to "stimulate growth".

 

I never know what my workout is going to look like until I start but I try to do the heavy stuff like squats,deads,bench first.

[Grape Ape]

Airdyne 5 min, TRX stretch complex

Squats: 8,8,5,5,5,2,2
Slant board Ruck+Goblet squats (no lockout) 3 x 10
Leg extensions (oh brother) 3 x 20

Never like leg extensions - feels like my quad is going to rip off.  Could be since I have not seriously done them in about 25 years though, lol.

[CalvinH]

Back including pullups and deads.


...Man I don't like either one of those....

[CalvinH]

More squats

[Grape Ape]

DB bench just to see where I was after all the dj DB talk bullshit;

20/12/10/7/5/6/5

Banded flyes

 

After week 5 DL program today, I am going to get back into conditioning circuits and cardio - I think I am healed up enough.

[CalvinH]

Sat-shoulders,traps
Today-bi's and tri's

[illuminati]

I've had a few down days & missed some training days.
Finally got myself motivated today & went to the gym 😊

Legs Today

After warming up & stretching

Standing Calves ss with laying leg curls
4sets mainly to warmup knees get some blood flowing.

Leg Press ss with Back Squat in Smith machine as they're situated
Next to each other.

Worked up from 2plates to 10plates on leg press with a few double sets
As it got heavier - only went upto 120kg on squats.

Next onto Seated leg curls ss with leg extensions
4 or 5 sets 🤷🏻‍♂️ I don't particularly count sets & reps I just do what I can.

Finish with Adductors
As was shattered by then only had 4.5hrs sleep from working night shift

Hopefully Back day tomorrow. 

[chaos]

Legs yesterday and today was chest/tris.

[CalvinH]

All the squat racks were being used so I did hacks and leg press instead.

[CalvinH]

When I was doing seated overhead db skull crushers the other day I brought the weight down to balance on my thigh and it slid off and luckily didn't hit my nuts but did squish my inner part of my leg to the bench


...But I handled it well,I screamed like a man not a little girl