Author Topic: The Y board lifting thread  (Read 2291052 times)

CalvinH

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Re: The Y board lifting thread
« Reply #10925 on: September 14, 2024, 06:25:02 PM »
Arms last night.

Today me and the wifey took the dog to a new park and went for a long trail hike. By the time we got back to the car our dog was done and was happy to get in the cars and fall asleep :D

chaos

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Re: The Y board lifting thread
« Reply #10926 on: September 15, 2024, 07:09:40 AM »
Liar!!!!Filt!!!!

CalvinH

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Re: The Y board lifting thread
« Reply #10927 on: September 18, 2024, 11:23:00 AM »
Arnold presses
Font raises
Side raises
Upright rows
Shrugs

Cardio

CalvinH

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Re: The Y board lifting thread
« Reply #10928 on: September 20, 2024, 04:47:20 AM »
Pullups
Db rows
Hammer rows
Behind the neck pulldowns
Pulldowns

Cardio

oldtimer1

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Re: The Y board lifting thread
« Reply #10929 on: September 21, 2024, 10:55:49 AM »
Stopped lifting for awhile to concentrate on training for a charity type 5K that I ran today.  Shocked how skinny I look in the pictures of the race. Monday I get back to the iron. I didn't even run it fast. I clocked 8 minute something miles. Pathetic running but I'm old with health problems.  I was the oldest person in the race.  I feel I will be in for a shock at how weak I got when I start hitting the weight room hard again.  Still struggling trying to figure out how to be a hybrid athlete. Meaning dividing my time between running and lifting. It's hard to say train back heavy with deadlifts the day after going for a hard 6 mile run.  I'm not a spring chicken anymore. More like a winter chicken.

Grape Ape

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Re: The Y board lifting thread
« Reply #10930 on: September 21, 2024, 11:19:18 AM »
Still struggling trying to figure out how to be a hybrid athlete.

Day 1: Lift + 10-20 min conditioning
Day 2: Run
Day 3: Rest or walk / mobility

Repeat.
Y

oldtimer1

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Re: The Y board lifting thread
« Reply #10931 on: September 21, 2024, 11:27:43 AM »
Day 1: Lift + 10-20 min conditioning
Day 2: Run
Day 3: Rest or walk / mobility

Repeat.

It would work if I did a whole body type lifting session instead of a split.

CalvinH

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Re: The Y board lifting thread
« Reply #10932 on: September 21, 2024, 12:13:50 PM »
Db flat bench
DB flat bench fly's
Hammer incline
Hammer wide grip bench

Cardio

Grape Ape

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Re: The Y board lifting thread
« Reply #10933 on: September 21, 2024, 12:36:35 PM »
It would work if I did a whole body type lifting session instead of a split.

You don't need to.

Could do Upper day one, lower day 4, etc.  Or, hit a major lift like DL/Squat/Bench heavy on day 1 / 4 / 7 etc.....
Y

IroNat

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Re: The Y board lifting thread
« Reply #10934 on: September 23, 2024, 05:11:55 AM »
It would work if I did a whole body type lifting session instead of a split.

You won't take advices but I'll give it anyway.

Cut way down on what you do for the lifting.  The full body routines you were doing were too much and you could not recover.

Just do very basic stuff and not much.

Example:

One kind of squat
One pressing movement
A pullup or row

Twice a week.  That's it.  No more.  Don't add more exercises.  Focus on increasing strength on the basic lifts, not beating yourself into the ground.
There are many ways to progess your lifting for strength improvement.  Use one. 

Run next day.  If you want to improve your times develop a logical plan for your running.  Don't just go out every time and run 5 miles. 
Have a plan for improvement.
Cycle your running.  Some days go hard, others light, etc.  Whatever.  Have a plan to progressively improve your running. 

Like this:

Monday - lift
Tuesday - run
Wed - off
TR - lift
F - run
Sa & Su - off

Give it a shot.

Grape Ape

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Re: The Y board lifting thread
« Reply #10935 on: September 23, 2024, 08:13:57 AM »
Good stuff Ironat - basically what I was getting at.

You can be strong AF doing the major lifts once a week or so, so this works.
Y

Grape Ape

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Re: The Y board lifting thread
« Reply #10936 on: September 23, 2024, 08:22:53 AM »
Fall is upon us, so I started rucking season.

I should have made a left turn at albuquerque, because I ended up going 8 miles instead of my planned 4-5.

Time 1:54:51

8 miles

Zone 5: 0:02
Zone 4: 25:44
Zone 3: 39:41
Zone 2: 44:50
Zone 1:  3:23

Avg pace: 14:22

The good:  Happy I can just roll out and do this.  Pace is good for 35lbs.

The bad: I was not conditioned for this, especially in the feet/ankles region.  Had nagging outer shin pain and developed a blister, something I never do if I ramp up.
Y

IroNat

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Re: The Y board lifting thread
« Reply #10937 on: September 23, 2024, 10:15:57 AM »
Fall is upon us, so I started rucking season.

I should have made a left turn at albuquerque, because I ended up going 8 miles instead of my planned 4-5.

Time 1:54:51

8 miles

Zone 5: 0:02
Zone 4: 25:44
Zone 3: 39:41
Zone 2: 44:50
Zone 1:  3:23

Avg pace: 14:22

The good:  Happy I can just roll out and do this.  Pace is good for 35lbs.

The bad: I was not conditioned for this, especially in the feet/ankles region.  Had nagging outer shin pain and developed a blister, something I never do if I ramp up.

That's awesome.

8 miles is far and you are carrying weight.

Doing that in under 2 hours is really moving.

Fantastic.

Grape Ape

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Re: The Y board lifting thread
« Reply #10938 on: September 23, 2024, 10:20:13 AM »
That's awesome.

8 miles is far and you are carrying weight.

Doing that in under 2 hours is really moving.

Fantastic.

Much appreciated my man.

I used a 2 min walk / 1 min shuffle run cadence.  Keeps the pace under 15 (my natural walking gait is like 16-17).  Happy with my wind, but I want to be at a point where that 8 miles is nothing from a nagging pain, etc standpoint.
Y

CalvinH

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Re: The Y board lifting thread
« Reply #10939 on: September 25, 2024, 03:32:49 PM »
Shoulders, traps, rear delts.

Grape Ape

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Re: The Y board lifting thread
« Reply #10940 on: September 26, 2024, 07:57:32 AM »
Shoulders, traps, rear delts.

Rear delts are an assumed part of "shoulders"
Y

Hulkotron

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Re: The Y board lifting thread
« Reply #10941 on: September 26, 2024, 11:17:21 AM »
Rear delts are an assumed part of "shoulders"

At least he did not do an "Arm Day" outside of Pride Week again.

CalvinH

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Re: The Y board lifting thread
« Reply #10942 on: September 26, 2024, 03:55:11 PM »
Rear delts are an assumed part of "shoulders"

At least he did not do an "Arm Day" outside of Pride Week again.

Don't you think that either of you should weigh more then Dj181 before you talk about lifting ???

Grape Ape

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Re: The Y board lifting thread
« Reply #10943 on: September 26, 2024, 07:24:29 PM »
Don't you think that either of you should weigh more then Dj181 before you talk about lifting ???

Listen chief, we get comps all the time.

Once I steal some more drinks, I'll tell you one this one guy said to me one time in a gym.
Y

oldtimer1

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Re: The Y board lifting thread
« Reply #10944 on: October 01, 2024, 05:24:06 PM »
Fall is upon us, so I started rucking season.

I should have made a left turn at albuquerque, because I ended up going 8 miles instead of my planned 4-5.

Time 1:54:51

8 miles

Zone 5: 0:02
Zone 4: 25:44
Zone 3: 39:41
Zone 2: 44:50
Zone 1:  3:23

Avg pace: 14:22

The good:  Happy I can just roll out and do this.  Pace is good for 35lbs.

The bad: I was not conditioned for this, especially in the feet/ankles region.  Had nagging outer shin pain and developed a blister, something I never do if I ramp up.


What is this rucking stuff? Were you in the military carrying a lot of gear and want to continue it in civilian life? Why not just run or walk fast?

oldtimer1

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Re: The Y board lifting thread
« Reply #10945 on: October 01, 2024, 05:28:57 PM »
Lifted for shoulders and delts today. Tomorrow is a five mile run.  I think I know why I can't dip under 8 minute miles despite running 5 -6 miles at a clip.  I need to do speed work. The other answer is that I'm just too old and beat up. I hope it's the former.

IroNat

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Re: The Y board lifting thread
« Reply #10946 on: October 02, 2024, 05:17:11 AM »
Lifted for shoulders and delts today. Tomorrow is a five mile run.  I think I know why I can't dip under 8 minute miles despite running 5 -6 miles at a clip.  I need to do speed work. The other answer is that I'm just too old and beat up. I hope it's the former.

I don't know myself but there must be a strategy for improving your time.

Have you researched it?

Found this and there must be others...

https://www.runnersworld.com/uk/training/a760072/six-week-intermediate-5k-schedule/

Grape Ape

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Re: The Y board lifting thread
« Reply #10947 on: October 02, 2024, 07:53:25 AM »

What is this rucking stuff? Were you in the military carrying a lot of gear and want to continue it in civilian life? Why not just run or walk fast?

Never in the military.

It's just another way to exercise, adds stabilization, variety, and such to running or walking.  Sometimes you don't feel like running and this fills the void.

Plus, I've done rucking events that Soul Crusher got me into, which are challenging as fuck.

It's incredible when you've done a 20 hr event and forgotten you've had the weight with you the whole time, because it's become no big deal.
Y

IroNat

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Re: The Y board lifting thread
« Reply #10948 on: October 02, 2024, 08:59:14 AM »
It's cool.

chaos

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Re: The Y board lifting thread
« Reply #10949 on: October 02, 2024, 06:08:38 PM »
Lifted for shoulders and delts today. Tomorrow is a five mile run.  I think I know why I can't dip under 8 minute miles despite running 5 -6 miles at a clip.  I need to do speed work. The other answer is that I'm just too old and beat up. I hope it's the former.
Rucking will make you faster!
Liar!!!!Filt!!!!