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Author Topic: The Y board lifting thread.  (Read 535955 times)
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« Reply #8275 on: July 16, 2014, 06:54:11 AM »

Cutting back on volume as my shoulders are complaining...

DB press 4 x 10
Dips 3 x 10
Ring push-ups 3 x 10
Ring dips 3 x 12
Reverse skull crushers 3 x 8
Band pressdowns 3 x 12

Did this again.
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« Reply #8276 on: July 17, 2014, 08:16:18 AM »

3 sets each of:

Trap-bar deads
T-bar rows
DB rows
NG weighted pullups
Trap-bar shrugs
Light DB shrugs
EZ Curls
Ez Curl partials
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« Reply #8277 on: July 17, 2014, 06:57:23 PM »

Cleans

DB Rows

Chest Supported Rows

NG Pulldowns

Hammer Pulldowns

DB Curls

Preacher Curls
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« Reply #8278 on: July 18, 2014, 08:40:21 AM »

Mostly been doing my therapy stretches.
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« Reply #8279 on: July 18, 2014, 08:46:38 AM »

rehab calf complex x 3
bulgarian split squats x 5
supine glute bridges (no homo) x 5
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« Reply #8280 on: July 18, 2014, 09:19:24 AM »

Mostly been doing my therapy stretches.

rehab calf complex x 3


So I see you trying to sneak your injuries in again Angry
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« Reply #8281 on: July 18, 2014, 11:54:11 AM »


So I see you trying to sneak your injuries in again Angry

I am almost a year out from my injury and at this point, it's specific strengthening exercises.
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« Reply #8282 on: July 18, 2014, 02:54:19 PM »

I am almost a year out from my injury and at this point, it's specific strengthening exercises.

6 miles ruck

1 hour hiit

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« Reply #8283 on: July 18, 2014, 08:47:53 PM »

DB Bench superset flat BB row

Curl to press superset static holds with atomik bombs, side lateral
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« Reply #8284 on: July 19, 2014, 03:57:45 AM »

6 miles ruck

1 hour hiit



I do find that loaded carries helps, it's just a very fine line between strengthening and tendinitis down there.
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« Reply #8285 on: July 19, 2014, 04:37:25 AM »

I do find that loaded carries helps, it's just a very fine line between strengthening and tendinitis down there.

35-40 lbs usually
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« Reply #8286 on: July 19, 2014, 09:13:21 AM »

Cutting back on volume as my shoulders are complaining...

DB press 4 x 10
Dips 3 x 10
Ring push-ups 3 x 10
Ring dips 3 x 12
Reverse skull crushers 3 x 8
Band pressdowns 3 x 12

And again this morning...
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« Reply #8287 on: July 19, 2014, 09:14:05 AM »

35-40 lbs usually

I have a 40 lb weighted vest. Maybe I will put that on when I push the prowler.
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« Reply #8288 on: July 19, 2014, 11:30:17 AM »

I have a 40 lb weighted vest. Maybe I will put that on when I push the prowler.

Do some lunges bear crawls push ups crab walks etc in it.   Makes a huge difference
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« Reply #8289 on: July 20, 2014, 12:01:37 PM »

Yesterday - outdoor work at the football field.


Mile jog at 7:45

4 1/4 sprints with 1/8 mile walk in between  1:22 / 1:23 / 1:25 / 1:22

Mile jog at 7:50

Sandbag rows @ 50 yds / push ups / plyo jumps over benches
Sandbag row @ 50 yds / psuh ups
Sand bag carry 50 yds.

Tried to flip a fucking tire for the first time.  Then I noticed it was filled with fucking water and rocks.
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« Reply #8290 on: July 20, 2014, 02:29:54 PM »

2 games softball

Mile jog @ 7:30


15 rounds of exercise @ 25 sec - battle ropes, TRX, medicine ball, plank, etc....40 sec rest in between. "rest" included what was left after 50yd sprint (15 total)

200 yd sandbag carry (80lbs)
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« Reply #8291 on: July 20, 2014, 03:03:52 PM »

3 sets each of:

Trap-bar deads
T-bar rows
DB rows
NG weighted pullups
Trap-bar shrugs
Light DB shrugs
EZ Curls
Ez Curl partials

Did this again and added some heavy sled drags.
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« Reply #8292 on: July 20, 2014, 03:04:43 PM »

15 rounds of exercise @ 25 sec - battle ropes, TRX, medicine ball, plank, etc....40 sec rest in between. "rest" included what was left after 50yd sprint (15 total)

200 yd sandbag carry (80lbs)

That sounds like hell.
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« Reply #8293 on: July 20, 2014, 04:37:50 PM »

1 hour H I I T w 35 lb dumbbells.

5 miles ruck
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« Reply #8294 on: July 20, 2014, 05:04:33 PM »

That sounds like hell.

It's hard - I had planned on 30 rounds, but stopped at 15 - the sprinting in between turned out to be too much.

Soul Crusher wouldn't even break a sweat on it though.

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« Reply #8295 on: July 20, 2014, 06:41:02 PM »

It's hard - I had planned on 30 rounds, but stopped at 15 - the sprinting in between turned out to be too much.

Soul Crusher wouldn't even break a sweat on it though.



Thanks man.   I have been killing it lately.   Have a bunch of events coming up so training has been hard and diet a lot stricter
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« Reply #8296 on: July 22, 2014, 06:27:19 AM »

rehab shoulder work x 3
rehab calf complex x 4
bulgarian split squats x 5
bench barbell glute raises (no homo) x 4
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« Reply #8297 on: Today at 03:54:03 AM »

30 min heavy dumbbell supersets - full body.

30 min HIIT circuits. 

4 miles Ruck
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« Reply #8298 on: Today at 06:48:59 AM »

DB presses x 2 (stopped due to incipient shoulder pain. Trying to be smarter)
Close grip bench press x 0 (tried the bar, felt bad man)
Plain old pushups x 4
Dips x 4
Ring Pushups x 4
Ring Dips x 4
Band press downs x 3

Shoulder issues are the worst.
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« Reply #8299 on: Today at 06:33:47 PM »

20 sets zero rest

1 minute on aerodyne cycle as fast as possible
1 minute plank hold
1 minute abs



60 minutes total 
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