The Y board lifting thread

[IroNat]

We don't do that down here buddy.

I was only asking a simple question, Grape.

 

[chaos]

We don't do that down here buddy.

I can see the legitimacy of Inat questioning Donnys workouts, it's a Y board staple. Maybe he needs a directional rewording to assist in his indiscretion?

[IroNat]

I can see the legitimacy of Inat questioning Donnys workouts, it's a Y board staple. Maybe he needs a directional rewording to assist in his indiscretion?

All I asked was a simple question.

[Donny]

All I asked was a simple question.

I told you how to train your midsection efficiently. I honestly don't see your problem

[IroNat]

I told you how to train your midsection efficiently. I honestly don't see your problem

Thanks, Donny.

[Donny]

Thanks, Donny.

You're welcome

[CalvinH]

Thanks, Donny.

You're welcome

The Y board lifting thread.


...Helping lifters since 2009

[Grape Ape]

The Y board lifting thread.


...Helping lifters since 2009

The data suggests that statistically, this is the most prestigious thread on the forum.

[Grape Ape]

Going to list the full week to establish what I am lacking / doing wrong / doing right.....

12/1- 12/7

Sun: Off

Mon:
Airdyne / Sled / Box jumps for warmup
Deadlift: 155 x 5, 205 x 5, 250 x 5, 3 x 315 x 5 (going to stay in the 70-80% of max range for a bit and just enjoy it)
RDL 3 x 5
One arm cable row 3 x 10
Leg ext 4 x 12-13

Tues:
Airdyne 5 min
DB Bench  20,20,10,5,10,9
Banded KB bench (KB hanging off bands instead of plates) 3x10
Landmine core rotational work x 3 superset banded KB curls x 3
Shoulder rotational band/atomik bomb stuff
Dead hang from pull up bar x 1

Wed:
Airdyne 5 min
Treadmill sprint work - 10 sec on / 20 sec off for 15 min

Thurs: Off

Fri:
Airdyne 5 min
Sleds E2MOM high/low push x 6
Squat: 5 (warmup)  10 x 1 EMOM, increasing weight, full range
Goblet squat on slant board with full ruck: 8/5/5 - slant board really enables full rom.  I was doing a full pause at the bottom as well.
Reverse Hyper 10/13
Dead hang from pull up bar x 1

Sat:
10 mile ruck, hills + woods for first half, trails for second, 36 lbs approx.


So, just winging it, in retrospect, no real direct arm work, shoulder work.  Probably need to add, and also, no fucking hip mobility which I need REALLY bad.  A solution might be do combine the chest work with the back or leg day, then add more mobility.....

[IroNat]

Are you asking for opinions, Grape?

[Grape Ape]

Are you asking for opinions, Grape?

Always

Opinions, criticisms, discussions.....all good.

I have learned most of what I know from this place.  A wealth of knowledge here if you can wade through the horseshit.

In fact, I only do most of this stuff because this random dude (at the time) callled 33386 challenged anyone here to try a goruck event.  I was the only dipshit who took him up on it, and it changed everything.

[IroNat]

I think if you can do a 10-mile ruck carrying 30-40 lbs you are in darn good shape.

You could add a few more lbs next time if you want or just increase the distance I suppose.

Sprinting is really good for hip mobility.  Can you do sprints?

[Grape Ape]

I think if you can do a 10-mile ruck carrying 30-40 lbs you are in darn good shape.

You could add a few more lbs next time if you want or just increase the distance I suppose.

Sprinting is really good for hip mobility.  Can you do sprints?

I did them on the treadmill Wed.  I was doing 10 sec sprints, then stepping off for 20 sec.  Started at 10mph, then increased speed each set until I maxed it at around 12.  While I like trail running and rucking offroad, and even in bad weather, I don't feel that way about sprints, because hitting some ice, or any slip and I could pull something.

So I do them inside in the winter.  I choose 10 sec because that's more than I need when I play baseball, and I think it conditions me.

I use an incline of one, but if I do them more I vary that too (this wed was first return).

[Gym Rat]

Injuries (delt, elbow) back at 95% after 3 weeks of bpc-157. Stuff seems to really help me.
(May not be for everyone or for all injuries). But feeling good...  (After suffering for like a year and waiting for them to heal on their own)..

This AM:

[IroNat]

I did them on the treadmill Wed. I was doing 10 sec sprints, then stepping off for 20 sec.  Started at 10mph, then increased speed each set until I maxed it at around 12.  While I like trail running and rucking offroad, and even in bad weather, I don't feel that way about sprints, because hitting some ice, or any slip and I could pull something.

So I do them inside in the winter.  I choose 10 sec because that's more than I need when I play baseball, and I think it conditions me.

I use an incline of one, but if I do them more I vary that too (this wed was first return).

Oops!  Missed that you posted that.

[IroNat]

Injuries (delt, elbow) back at 95% after 3 weeks of bpc-157. Stuff seems to really help me.
(May not be for everyone or for all injuries). But feeling good...  (After suffering for like a year and waiting for them to heal on their own)..

This AM:

I have a few nagging injuries going on.

What brand did you buy?

[Grape Ape]

I have a few nagging injuries going on.

What brand did you buy?

Same.  I may try the injectable he uses since it really seems to work for him.

The pills did jack shit.

[Gym Rat]

I have a few nagging injuries going on.

What brand did you buy?

I use Amino Asylum. If you end up buying, the code "THINK" gets you 20% off. (Not my code, it came from "ThinkBig Podcast").

[CalvinH]

Hal assed leg workout last night. Still felt good to put on my headphones and be distracted for awhile.

[Grape Ape]

Hal assed leg workout last night. Still felt good to put on my headphones and be distracted for awhile.

I will admit I was not thrilled with my efforts last night as well.

[chaos]

You guys are working out

[IroNat]

Squats - 6x6
High pulls - 6x6
1 leg calf raise - 3xMaxReps

[Hulkotron]

What is the Y Board position on "sumo" deadlifts?

[Grape Ape]

What is the Y Board position on "sumo" deadlifts?

Chick-lift.

I do not have mobility to do them, so they are frowned upon.

[Donny]

What is the Y Board position on "sumo" deadlifts?

I´m no powerlifting expert but a shorter range of motion & a straighter back so therefor not so much lower back stress..IMO
How you would lift not to hurt your lower back with big weights