The Y board lifting thread

[chaos]

What you do when you're afraid of weighted chins and deadlifts.

[Grape Ape]

And your workouts

Sipping sugary drink/whey protein every 5 min through workout

Leg adductor machine superset outer >>>>inner  (ouch!)
Pec deck rear delt 3 x 12
Reverse curl machine superset wrist curl
Hardcore curl rep out using preacher curl bench backwards.
Tricep kickbacks x 3

abs

1000 cal post workout shake using 60/30/10  Carb / protein / fat content with 10 g creating, $60 isopure bought at GNC to maximize absorption.

2 hrs TV to enhance recovery.

[CalvinH]

2 hrs TV to enhance recovery.

 

[Grape Ape]

DB bench 3 x 8  -  no pain now in surgically repaired left shoulder - will need same procedure on right eventually though

Weighted Chins 3 x 8  superset Hex Bar DL  5/5/4/4

Anterior load split squat  3 x 8/6/6  superset seated hammer row  3 x 12

DB hammer curl to press  2 x 8 superset 30 inch box jumps x 8

[chaos]

Shoulders

[Mr Nobody]

What you do when you're afraid of weighted chins and deadlifts.

Just do DB rows, and do Stiff legged deads alternate lifts.

[Mr Nobody]

Decline Presses
Front Squats
Barbell curls

[Soul Crusher]

Did this x5 - plus a lot of other bs

[Mr Nobody]

Calvin don't lift anymore.

[chaos]

Calvin don't lift anymore.

Only fruity drinks with little umbrellas in them.

[Mr Nobody]

Only fruity drinks with little umbrellas in them.

[Montague]

On to German Volume Training-type work for a while.

I've got some tendon and other soft tissue pains from going heavy the last few months. I made decent size and strength gains, but it's time to switch to something a little more forgiving on my body. I'll be utilizing cumulative overload rather than relying on raw weight to stress the muscles.

I spent the last two weeks experimenting to get the weights right for the different lifts. For large, compound movements, I'll be doing 10x10. For smaller "isolation" work, I'll be doing 5x12.

Inter-set rest will start at 1:10 and decreased by 10-second increments once the target number of reps is reached on all sets.

[Grape Ape]

Interesting.  I'll be you'll be sore as shit the first few workouts.

[Soul Crusher]

5 sets    -     10 burpees  5 pull ups 20 pushups 100 flutter kicks  - no rest 

30 minutes of supersets w heavy dumbbells  -  bench / squat w 100lbs dumbells        squat / row w 100lbs dumbbells    curl /military press w 50lbs dumbbell    upright row / squat single hand - 50lbs dumbbell    shrugs/lateral raise/raise - 40lbs dumbbells

30 minutes stairmaster on intense setting for fat loss

[Grape Ape]

All machine workout at foo foo hotel in NY for Hideki Matsui retirement game.

[Soul Crusher]

All machine workout at foo foo hotel in NY for Hideki Matsui retirement game.

 

[Montague]

Interesting.  I'll be you'll be sore as shit the first few workouts.

I expect that to be the case starting in the next week or so. My intensity has been off a bit as I've been trying to establish my starting point for each lift. Seems I've been starting with too light a weight in most cases. I've happily gained much more strength than I thought since I last used GVT.

[Grape Ape]

I expect that to be the case starting in the next week or so. My intensity has been off a bit as I've been trying to establish my starting point for each lift. Seems I've been starting with too light a weight in most cases. I've happily gained much more strength than I thought since I last used GVT.

For compound, how do you select the weight?   Is it the same poundage for each set - i.e. that max you can lift 10 x 10?

[jpm101]

Montague

Could you give a sample of your GVT training exercises, and how many days per week?  How important is it for you to do smaller movements, rather than only compounds? 

[chaos]

Front Squats

SLDL

Leg Ext

Leg Curls

[Montague]

For compound, how do you select the weight?   Is it the same poundage for each set - i.e. that max you can lift 10 x 10?

The same weight is used for all ten sets, and should be heavy enough that you struggle to complete the last rep(s) of the last set. That is where experimentation becomes necessary.

[Montague]

Montague

Could you give a sample of your GVT training exercises, and how many days per week?  How important is it for you to do smaller movements, rather than only compounds? 

Hey, friend:
Long time, no talk.

Seated military presses, flat-bench db press, and bent-over rows are examples of the compounds I like for the 10x10. I currently train each body part directly once every 5-6 days depending on my work schedule, which now includes lots of variance and overtime.

Ancillary work is done for completeness. I.e., I use straps for back work to place as much focus as possible on the back and less on my bi's/forearms. Curls and grip work fill that gap.
Similarly, most of my direct triceps work employs extension movements like overhead extensions and skull-crushers to work the the longer tricipital heads neglected in pure pressing movements.

[Grape Ape]

The same weight is used for all ten sets, and should be heavy enough that you struggle to complete the last rep(s) of the last set. That is where experimentation becomes necessary.

Got it - so the first sets feel insanely easy and you think you went too light, than it can catch you.  I like this, since I'm generally stuck in the 4-6 rep range.  This might be a good refresher.

[Montague]

Got it - so the first sets feel insanely easy and you think you went too light, than it can catch you.  I like this, since I'm generally stuck in the 4-6 rep range.  This might be a good refresher.

Yes, the first 3 or so sets feel like a complete waste of time, which adds a great deal to the deception of this protocol. Also, many trainers' egos will not permit them to be seen handling the (lighter) weights this method requires.

If you understand the concepts and goals of GVT, then you'll know if/when you're doing it properly.

[Grape Ape]

Yes, the first 3 or so sets feel like a complete waste of time, which adds a great deal to the deception of this protocol. Also, many trainers' egos will not permit them to be seen handling the (lighter) weights this method requires.

If you understand the concepts and goals of GVT, then you'll know if/when you're doing it properly.

If you don't mind, would you post a full week of what you're planning on doing?