The Y board lifting thread

[Grape Ape]

Fri:

DB Press: 15/15/8/8/7/4
CGBP: 3 x 12 - non lock style
Banded fly 3x superset DB Hammer Curl x 12

Sat:
20 min mobility
100 push up

Sun
100 push up
6 mile run
1.7 mile walk (walked because nerve pain in foot felt like running on a hot plate)

[IroNat]

Get well, Grape.

[Grape Ape]

Get well, Grape.

Thanks - it's just something I deal with.  Only solutions are cortisone, then, if necessary, surgery.  I usually just deal with it, but a nerve pain is so unlike "normal" pain.  Sometimes it's just brutal.

[IroNat]

Standing front barbell press - 532 wave
Farmers walk

[Grape Ape]

I am on week 3 of Ed Coan's 10 week Deadlift program.  I may be doing too much cardio lately to make gainZ, but we'll see.  It's 4 weeks of increasing weight with week 4 surpassing your estimated 1RM, 2 deload weeks, then 4 more of progression.

Airdyne 5 min / walking lunges

DL warmups: 155 x 5  155 x 5  205 x 3  275 x 1  325 x 1

DL main set: 350 x 2  (was not very hard)
DL working speed sets:  6 x 295 x 3 every 90 sec

Circuit 3x (2 min rest between circuit, 30sec rest or so between exercises):

RDL x 8
Unsupported TBar row x 8 (I need a chest support for my squat rack...low back taking a beating on this)
Underhand pulldown x 8
Reverse Hyper x 8

fin

[Grape Ape]

25 minutes mobility / foam rolling etc

100 push up

4 mile ruck

I am committing to more mobility work finally.  It's just that a lot of it really hurts. You have to control breathing, and let the stuff release.

[Grape Ape]

Deadlift workout same as last one, but 370lbs for two.  Got it, didn't strain too hard, but it hardly felt "good".

2 deload weeks, followed by 4 more progression weeks.

Speed work was 6 sets of 3 at 310lbs with 90 sec rest

[wes]

Deadlift workout same as last one, but 370lbs for two.  Got it, didn't strain too hard, but it hardly felt "good".

2 deload weeks, followed by 4 more progression weeks.

Speed work was 6 sets of 3 at 310lbs with 90 sec rest

Great deadlifts my friend !! 

[Hulkotron]

Would be great to be that barbell getting man-handled by GA.

[Grape Ape]

Thank you boys.

I'm not setting any records for sure, but I do enjoy going for a PR every now and then, even at this age.

I think after this I may try to get into a very lean condition, then build back up.  Might follow a wes type diet.

[chaos]

Thank you boys.

I'm not setting any records for sure, but I do enjoy going for a PR every now and then, even at this age.

I think after this I may try to get into a very lean condition, then build back up.  Might follow a wes type diet.

Bro...

[Grape Ape]

Bro...

I know, I know, but it would only take like six weeks.

Either way, dumbassery abound for me tonight.  Was supposed to do an easy 4 mile run.  Waited too long, sundown approaching, so I didn't warmup, stepped on a rock funny and was 4 mile run became a 2.5 mile run and a mile walk home. Calf super sore on every step....stupid.

[Grape Ape]

Airdyne 5 min / RC band shit

DB Press: 15/15/8  5/5/5/6

CGBP: 10 5//5/5

Band X tricep press: 15/10/10/15/15
 
Seated DB Curl:  12/12/10  Seated Hammer Curl 12/12

30 sec hang x 2

[Hulkotron]

Started the Coan/Phillip Deadlift Routine on the recommendation of the Mighty Grape Ape, did week #2 this morning.

I will be glad when it moves beyond the weeks with the eight sets of speed deadlifts.

[Grape Ape]

Started the Coan/Phillip Deadlift Routine on the recommendation of the Mighty Grape Ape, did week #2 this morning.

I will be glad when it moves beyond the weeks with the eight sets of speed deadlifts.

Nice.

The first four workouts are a bitch because of the progression.  If you put in a 330 max, you'll be doing a 350 double in 4 workouts.

When I did it last April, I used 330 current with a 400 desired.  When I got to week 8, my 380 went up, but it was so bad I thought about calling it.  Guy who put me on said, no, stay to course.  400 went up easy two weeks later, and I think I had another 10-20 in the tank.

One advices: Really push the RDLs.  I used to baby them.  Go f'n heavy while maintaining form.  I find them harder than the main deadlift doing this way.

[chaos]

Nice.

The first four workouts are a bitch because of the progression.  If you put in a 330 max, you'll be doing a 350 double in 4 workouts.

When I did it last April, I used 330 current with a 400 desired.  When I got to week 8, my 380 went up, but it was so bad I thought about calling it.  Guy who put me on said, no, stay to course.  400 went up easy two weeks later, and I think I had another 10-20 in the tank.

One advices: Really push the RDLs.  I used to baby them.  Go f'n heavy while maintaining form.  I find them harder than the main deadlift doing this way.

IMO one of the most underrated lifts for improving deads and squats

[Grape Ape]

IMO one of the most underrated lifts for improving deads and squats

I used to baby them, thinking had had to go slow and be careful.  Used to use 185.  Was using 275*5 by the end of last program.

Week 5 done.  De-load week (NH).  Max effort was 3 x 330 x 3.  Obviously not an issue, but I really dislike any DL reps above one lol.

[Gym Rat]

Doing my 14-hr work days for the last 3 weeks (security incident remediation), but Im still getting in my sessions.
A bit stripped down, but finding them fun and also maintaining strength.
(My energy levels at 5:30 AM are shot from long hours and greatly reduced sleep/recovery).

EDIT: I took 1/2 of a Bronkaid tab this AM for PWO, and a nice difference.
Some energy, broke a sweat, etc. (Been hard to go all-out lately, but this helped).

[Grape Ape]

I like that split GR.

Once I finish Coan, might go that route, or something similar.

[Gym Rat]

I like that split GR.

Once I finish Coan, might go that route, or something similar.

I love the Coan routine, have run it a lot and go back to it often.

[Grape Ape]

Fri:

Airdyne / slant squats / step up

Box squat: 10x2 EMOM

3 x mini circuit E3MOM
Low hex DL x 5
Farmers carry with KBs
Sled push high/low
Leg ext x 10
Pull up x 5

3 superset
45 degree DB lateral / 30 sec hang


Sat
4.76 ruck.  Started with going up a black diamond ski slope, and that f'n sucked

[IroNat]

You're a beast, Grape.

I did a bunch of ab stuff.

[Grape Ape]

Nice of you to say, nat.

Don't feel like one lol.

[chaos]

Leg day!

[Hulkotron]

You're a beast, Grape.

I did a bunch of ab stuff.

No disrespect intended IroNat but there are guidelines/regulations about "Core Day" around here.