The Y board lifting thread

[Grape Ape]

BFL cardio - treadmill 6/7/8/9 10

Battle rope 2 x 50
Walk sprint / 5 min
Chins

[_aj_]

DB press 5 x 10
Superset: dips 4 x 10, feet-elevated ring push-ups 4 x 10
Superset: ring dips 4 x 10, DB OH press 4 x 10 <-- shoulder rehab is not bad
Superset: band press downs 4 x 10, band pull-aparts 4 x 10

29 sets/55 minutes.

[CalvinH]

Some one arm lefty back stuff.

[_aj_]

Lean your head forward while you shrug, rookie.

Holy shit! This works great! Whoulda thunk that I could get actual useful advices on getbig?

Thanks man, my traps owe you.

[CalvinH]

Holy shit! This works great! Whoulda thunk that I could get actual useful advices on getbig?

Thanks man, my traps owe you.

Please tell me you're joking and you knew this


some lefty back stuff and abs.

[_aj_]

Please tell me you're joking and you knew this

Honest to God, I never gave the slightest thought to head position during shrugs. Sorry.

[_aj_]

Superset: T-bar rows 3 x 12, Trap-bar deadlifts 3 x 8
Superset: weighted neutral grip pull-ups 3 x 10, trap bar shrugs 3 x 10
EZ Curls 6 x 10
Inverted rows 3 x 10

[CalvinH]

Honest to God, I never gave the slightest thought to head position during shrugs. Sorry.

Next time try leaning your head forward then after you get to the top of your shrug then roll your traps back with your head still forwards.

[chaos]

Holy shit! This works great! Whoulda thunk that I could get actual useful advices on getbig?

Thanks man, my traps owe you.

Lol, some people here actually lift.

[_aj_]

Next time try leaning your head forward then after you get to the top of your shrug then roll your traps back with your head still forwards.

Thanks. I am still trying different ways of doing these: regular BB, trap-bar and heavy DB's. I had heard that excessive rolling isn't a great idea, so I've been doing a sort of two-step: pulling the scapulae together and then shrugging up and reversing it down.

[CalvinH]

Thanks. I am still trying different ways of doing these: regular BB, trap-bar and heavy DB's. I had heard that excessive rolling isn't a great idea, so I've been doing a sort of two-step: pulling the scapulae together and then shrugging up and reversing it down.

Try this...Do heavy dbs superset with light db's , only around 40-45lbs for the light but start at the top flexed position and only lower them 2-3 inches then lift again...try 12 reps you'll really feel it....don't rest after the heavy, just grab the light and start.

[Grape Ape]

Hex Bar DL superset DB crunch press........and that's it....fuckin' work.

[Montague]

Hex Bar DL superset DB crunch press........and that's it....fuckin' work.

What is a "crunch press?"

[_aj_]

Try this...Do heavy dbs superset with light db's , only around 40-45lbs for the light but start at the top flexed position and only lower them 2-3 inches then lift again...try 12 reps you'll really feel it....don't rest after the heavy, just grab the light and start.

I will be giving this a try in Sunday, my "long pull" day. Thanks.

[_aj_]

Squats: 5 x 20
Barbell glute bridges 5 x 20 (no homo)
Rehab calf complex x 3

[Grape Ape]

What is a "crunch press?"

Neutral grip dumbbell chest press where you push the dumbbells together the entire movement.

[Grape Ape]

7 mile run

5 20 sec sprints @ 11mph

Some back/shoulder stuff

[chaos]

Neutral grip dumbbell chest press where you push the dumbbells together the entire movement.

Gayer than peak contraction and feeling the burn combined.

[Grape Ape]

Gayer than peak contraction and feeling the burn combined.

Yeah.

But it's the only exercise for chest that doesn't hurt my shoulder.  At least until my surgery.

[_aj_]

DB press 5 x 10
Dips/ring push-ups 3 x 10
Reverse skull crushers/ring dips/band pressdowns 3 x 10
Tricep dips 3 x 10
DB OH press 3 x 10

Heavy sled pulls 900 ft. x 2

[Montague]

Neutral grip dumbbell chest press where you push the dumbbells together the entire movement.

Gotcha.

[_aj_]

Try this...Do heavy dbs superset with light db's , only around 40-45lbs for the light but start at the top flexed position and only lower them 2-3 inches then lift again...try 12 reps you'll really feel it....don't rest after the heavy, just grab the light and start.

Wow! Those hurt...a lot. Thanks.

[_aj_]

T-bar rows 3x12
DB rows 3x10
Weighted NG pullups 3x10
DB shrugs/light shrugs 3x10
Ring pullups 3x10
Inverted pullups on dip rack 3x8
EZ curls 5x12
45 degrees partial curls 3x10

[chaos]

Band Squats

SLDL

[_aj_]

20 rep squats x 5
20 rep glute bridge x 5 (no homo)
Calf rehab complex x 3
Shoulder rehab complex x 10