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Author Topic: The Y board lifting thread.  (Read 656710 times)
Montague
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« Reply #6975 on: September 26, 2013, 02:05:57 AM »

Side Bar: the secret is out, strands/springs/cables are the secret to Montague's success.


 Grin

I see you caught my monthly post on the Training board.
Stay tuned for more!
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Mazda323
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« Reply #6976 on: September 26, 2013, 05:36:08 AM »

Just 40 minutes morning cardio today...
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chaos
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« Reply #6977 on: September 26, 2013, 04:27:41 PM »

Rack Pulls

DB Rows

Pulldowns

Rope Rows

DB Curls

Cable Curls

Preacher Curls

Row intervals
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Montague
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« Reply #6978 on: September 26, 2013, 04:32:48 PM »

Rack Pulls

DB Rows

Pulldowns

Rope Rows

DB Curls

Cable Curls

Preacher Curls

Row intervals


Where do you typically set the pins for rack deads?
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chaos
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« Reply #6979 on: September 26, 2013, 05:02:25 PM »


Where do you typically set the pins for rack deads?
Just below the kneecap.
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Liar!!!!Filt!!!!
Grape Ape
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« Reply #6980 on: September 26, 2013, 05:07:23 PM »

Defranco shoulder shocker burns like crazy.
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Y
Montague
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« Reply #6981 on: September 26, 2013, 05:14:24 PM »

Just below the kneecap.


That's where I typically do them. I feel that's the closest point to where my back would take over the workload from my legs when doing a full range deadlift.
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Montague
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« Reply #6982 on: September 27, 2013, 03:01:40 AM »

defranco shoulder shocker


How long have you been using it, and how often?
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Mazda323
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« Reply #6983 on: September 27, 2013, 06:49:57 AM »

Db shoulder press
Shoulder press machine
Front raises
Side raises
Reverse peck fly machine

Db shrugs
Barbell shrugs

Plus 40 minutes morning cardio.
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Lobstah
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Oh crap.


« Reply #6984 on: September 27, 2013, 07:38:04 AM »

yesterday

5/3/1 flat bench
defranco shoulder shocker
incline ez bar extensions
and some curls


today
squats maybe?

bench
I know I could Google it, but explanation is always more effective-  what is the DeFranco shoulder shocker?  Whatever it is, it sounds like I need it.
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Grape Ape
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« Reply #6985 on: September 27, 2013, 07:58:50 AM »

I know I could Google it, but explanation is always more effective-  what is the DeFranco shoulder shocker?  Whatever it is, it sounds like I need it.

Elimination of all overhead pressing.  Train chest like a power lifter (explosive/powerful), train upper back like a bodybuilder (gay/homo)

2-3 Giant sets after chest/back work:

Seated front plate raise x 10-12
Side lateral with light dumbbells  8-12
Strict seated clean an press with same db 8-12


<a href="http://www.youtube.com/watch?v=DJ3T5V_Etnc" target="_blank">http://www.youtube.com/watch?v=DJ3T5V_Etnc</a>
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Y
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Are you talking to me? Walk on home boy.


« Reply #6986 on: September 27, 2013, 08:09:37 AM »

Elimination of all overhead pressing.  Train chest like a power lifter (explosive/powerful), train upper back like a bodybuilder (gay/homo)

2-3 Giant sets after chest/back work:

Seated front plate raise x 10-12
Side lateral with light dumbbells  8-12
Strict seated clean an press with same db 8-12


<a href="http://www.youtube.com/watch?v=DJ3T5V_Etnc" target="_blank">http://www.youtube.com/watch?v=DJ3T5V_Etnc</a>


Looks like he also did some shrugs...how many sets?
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Grape Ape
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« Reply #6987 on: September 27, 2013, 09:18:20 AM »


Looks like he also did some shrugs...how many sets?

That's the clean and press.

2-3 Giant sets after chest/back work:
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Y
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« Reply #6988 on: September 27, 2013, 09:19:51 AM »

20 x   10 burpees
           5 Pull ups
          20 Pushups
          50 Flutter Kicks
          10 Sit ups 

30 Minutes - Stairmaster on intense level. 
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Grape Ape
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« Reply #6989 on: September 27, 2013, 10:40:50 AM »

20 x   10 burpees
           5 Pull ups
          20 Pushups
          50 Flutter Kicks
          10 Sit ups 



20 sets of this?  My goodness....
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Y
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« Reply #6990 on: September 27, 2013, 10:41:52 AM »

20 sets of this?  My goodness....

Little to no rest whatsoever other than towel to wipe away sweat and a little water.   Did it in 40 minutes last night. 
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Donny
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« Reply #6991 on: September 27, 2013, 10:56:16 AM »

Rack Pulls

DB Rows

Pulldowns

Rope Rows

DB Curls

Cable Curls

Preacher Curls

Row intervals
impressive
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chaos
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« Reply #6992 on: September 27, 2013, 04:16:40 PM »

Fat Bar Military Press

DB Side Lat  Seated/Standing

Rear Delts

Upright Rows
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Liar!!!!Filt!!!!
Donny
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« Reply #6993 on: September 27, 2013, 04:39:31 PM »

Fat Bar Military Press

DB Side Lat  Seated/Standing

Rear Delts

Upright Rows
very impressive
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Montague
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« Reply #6994 on: September 27, 2013, 04:57:55 PM »

Fat Bar Military Press

DB Side Lat  Seated/Standing

Rear Delts

Upright Rows


Why do you utilize the thick bar?
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chaos
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« Reply #6995 on: September 27, 2013, 05:08:02 PM »

Wrist/hands in a different grip as well as the bar has to travel in a slightly different plane to accommodate the diameter.
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Liar!!!!Filt!!!!
Montague
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« Reply #6996 on: September 27, 2013, 05:13:47 PM »

Wrist/hands in a different grip as well as the bar has to travel in a slightly different plane to accommodate the diameter.


Interesting.
I've also read where thick bars supposedly reduce wrist pain on pressing movements.
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chaos
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« Reply #6997 on: September 27, 2013, 05:17:58 PM »


Interesting.
I've also read where thick bars supposedly reduce wrist pain on pressing movements.
I just said that.
Ok maybe not exactly that...
It's just different. I also did some static hangs for grip at the end with the fat bar. Good stuff.
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Liar!!!!Filt!!!!
Montague
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« Reply #6998 on: September 27, 2013, 05:20:10 PM »

I just said that...


 Grin

Sorry, dude. I just worked my third straight day of overtime, finishing a crushing week that I'm glad to put behind me!
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chaos
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« Reply #6999 on: September 27, 2013, 05:22:26 PM »


 Grin

Sorry, dude. I just worked my third straight day of overtime, finishing a crushing week that I'm glad to put behind me!
Today is the first day this week I've felt "normal" just run down all week. Shit even 600# rack pulls were heavy yesterday. Embarrassed
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Liar!!!!Filt!!!!
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