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Author Topic: The Y board lifting thread  (Read 1159832 times)
chaos
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« Reply #9800 on: October 13, 2017, 05:59:45 PM »

Military Press

DB Side Lat

Bis/Tris
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chaos
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« Reply #9801 on: October 18, 2017, 07:04:49 PM »

Bench

Incline Bench
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Grape Ape
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Y Ninja


« Reply #9802 on: October 18, 2017, 07:39:48 PM »

Warmup

Deadlift

RDL super set plyo push up

floor press / pull up
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chaos
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« Reply #9803 on: October 20, 2017, 06:05:49 PM »

Clean and Press

DB Side Lat

Tris and Bis
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chaos
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« Reply #9804 on: October 23, 2017, 06:22:22 PM »

Squats

Goodmornings
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CalvinH
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« Reply #9805 on: October 24, 2017, 04:33:35 AM »

Still lifting Smiley
Deads
pullups
iso-rows
Hammer rows
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Grape Ape
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« Reply #9806 on: October 24, 2017, 05:33:52 AM »

Still lifting Smiley

That's fine, but why post it in the Chaos thread?
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CalvinH
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« Reply #9807 on: October 24, 2017, 10:43:42 AM »

That's fine, but why post it in the Chaos thread?


Huh?
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Grape Ape
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« Reply #9808 on: October 24, 2017, 11:32:16 AM »


Huh?

This is the Chaos training thread, but  I will fix the title to include you.
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chaos
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« Reply #9809 on: October 24, 2017, 06:43:23 PM »

Bench

Triceps

PS: I can totally run a mile. Tongue
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CalvinH
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« Reply #9810 on: October 26, 2017, 06:31:38 AM »

Superset-front/rear seated military press
upright rows
rear delts
shrugs
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chaos
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« Reply #9811 on: October 26, 2017, 06:31:36 PM »

Deads

Chest Supported BBell Rows
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CalvinH
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« Reply #9812 on: October 27, 2017, 06:53:51 AM »

Squats and other leg stuff.
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chaos
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« Reply #9813 on: October 27, 2017, 06:07:47 PM »

Military Press

BBell Front Raises

DB Side Lat Drop Sets

Floor Press ss/ BBell Curls
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SF1900
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« Reply #9814 on: October 27, 2017, 06:12:38 PM »

This is an inspirational thread. Taking notes. Working shoulders tomorrow.
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Montague
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No such thing as an "essential carb."


« Reply #9815 on: October 28, 2017, 04:30:38 AM »

I've just started trying the old, tried & true 8 sets of 8 reps.
Right now, I'm still experimenting a bit to find the right weight for everything.

Ideally, I'd like to find the correct weight to use for all of the movements using a 1-minute rest between sets. Once that's accomplished, I then plan to decrease my rest times by 5 seconds each week (I train each body part 1x/wk) until I work down to about 30 sec rests. Then, I will start over with the minute-long rests, but with heavier weights.
I don't know how practical this will be since different muscles adapt and improve at different rates. That's why I'm hoping the small incremental changes in rest times will adequately suit all of them.

I'd tried German Volume Training years ago. I liked the principle of the whole cumulative overload idea, but I found it difficult at times to maintain the proper focus and intensity for all ten sets - particularly after a demanding day at work.
Personally, I find the 8x8 to be more manageable.

Trainees will develop strength on these types of programs, but I believe the primary goal of them is hypertrophy. An added benefit is a touch of cardiovascular work once you get into the sub-45 second rests on the compounds, which certainly will provide a bit of conditioning.

Anyone here have any experience with the above?
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chaos
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« Reply #9816 on: October 30, 2017, 05:55:46 PM »

Heavy Squats
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chaos
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« Reply #9817 on: October 30, 2017, 05:56:54 PM »

I've just started trying the old, tried & true 8 sets of 8 reps.
Right now, I'm still experimenting a bit to find the right weight for everything.

Ideally, I'd like to find the correct weight to use for all of the movements using a 1-minute rest between sets. Once that's accomplished, I then plan to decrease my rest times by 5 seconds each week (I train each body part 1x/wk) until I work down to about 30 sec rests. Then, I will start over with the minute-long rests, but with heavier weights.
I don't know how practical this will be since different muscles adapt and improve at different rates. That's why I'm hoping the small incremental changes in rest times will adequately suit all of them.

I'd tried German Volume Training years ago. I liked the principle of the whole cumulative overload idea, but I found it difficult at times to maintain the proper focus and intensity for all ten sets - particularly after a demanding day at work.
Personally, I find the 8x8 to be more manageable.

Trainees will develop strength on these types of programs, but I believe the primary goal of them is hypertrophy. An added benefit is a touch of cardiovascular work once you get into the sub-45 second rests on the compounds, which certainly will provide a bit of conditioning.

Anyone here have any experience with the above?
8 sets of 8 is a lot of lifting. I'd come down to 4-5 sets of 8.
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Grape Ape
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« Reply #9818 on: October 31, 2017, 04:09:22 AM »

8 sets of 8 is a lot of lifting. I'd come down to 4-5 sets of 8.

Defeats the purpose of volume training, no?
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CalvinH
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« Reply #9819 on: October 31, 2017, 11:26:17 AM »

Heavy Squats


You read all that Huh


Squats and other fun leg stuff.
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chaos
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« Reply #9820 on: October 31, 2017, 11:52:40 AM »

Defeats the purpose of volume training, no?
I didn't see where he said he was trying volume training. IMO if you're truly lifting for 8 reps, 8 sets will be overkill. And the weight will have to drop in latter sets.
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Montague
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No such thing as an "essential carb."


« Reply #9821 on: October 31, 2017, 05:18:54 PM »

I didn't see where he said he was trying volume training. IMO if you're truly lifting for 8 reps, 8 sets will be overkill. And the weight will have to drop in latter sets.


No, no... Not each set is a max effort.
The concept is analogous to German Volume Training.

The idea is progressive overload. You're using the same weight for all eight sets.
Done in this manner, the first several sets are fairly easy.
Maybe sets 4-6 are getting tougher.
Set 7 should be difficult.
You should barely be able to complete set 8.

Does that make sense?

All eight sets are done with the same weight, but each set is increasingly more difficult than the previous.
Intensity is increased weekly by decreasing rest time between sets.
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chaos
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« Reply #9822 on: October 31, 2017, 05:29:41 PM »


No, no... Not each set is a max effort.
The concept is analogous to German Volume Training.

The idea is progressive overload. You're using the same weight for all eight sets.
Done in this manner, the first several sets are fairly easy.
Maybe sets 4-6 are getting tougher.
Set 7 should be difficult.
You should barely be able to complete set 8.

Does that make sense?

All eight sets are done with the same weight, but each set is increasingly more difficult than the previous.
Intensity is increased weekly by decreasing rest time between sets.
Not my style, but if you've seen results in the past then it should work for you. I prefer more of a pyramid, with 3+ heavy sets, then 1-2 "cool down" sets.

Heavy Bench
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Montague
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No such thing as an "essential carb."


« Reply #9823 on: November 01, 2017, 02:05:46 AM »

I prefer more of a pyramid, with 3+ heavy sets, then 1-2 "cool down" sets.


That's more typical of how I've trained over the years - minus the cool-downs. That style has certainly helped my strength, but damn; it catches up with me after a period.

I was never a strong lifter, and still don't consider myself one. I think my tendons also suck.

Pyramiding has always resulted in me getting stronger with a little bit of growth, but continually progressing that way always leaves me with increasing pain that eventually requires a break. I hate taking time off from the gym because I then end up drinking and eating shit that I shouldn't, which puts me even FURTHER from my target. That's just my stupid-ass "all, or nothing" personality trait.

My goal with the 8x8 is to achieve more on the hypertrophy end (which volume has always given me) with more forgiveness on my joints and connective tissue (courtesy of the increasing intensity of the 8x8).

I'd tried GVT "briefly" years ago. I liked the feel of it. But, personally, I felt like ten reps/sets was a bit much for one movement. Eight reps/sets seems much better. That's just me. Once I follow this program for a while, maybe I'll decide to try GVT again since I'll already be a lot "closer" to that style.
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Grape Ape
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« Reply #9824 on: November 01, 2017, 06:12:26 AM »

Why not just cycle how you train:

Use a method, when it starts to bother you, switch.

For example, if you use Chaos' pyramid method, then your joints hurt, do 6 weeks of lifting for time - light weights for a minute straight or something, then volume, etc....

You'll continue to be strong, but not wear out.
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