Author Topic: The Y board lifting thread (Read 2043600 times)

_aj_ · « **Reply #8275 on:** July 17, 2014, 08:16:18 AM »

3 sets each of:

Trap-bar deads
T-bar rows
DB rows
NG weighted pullups
Trap-bar shrugs
Light DB shrugs
EZ Curls
Ez Curl partials

chaos · « **Reply #8276 on:** July 17, 2014, 06:57:23 PM »

Cleans

DB Rows

Chest Supported Rows

NG Pulldowns

Hammer Pulldowns

DB Curls

Preacher Curls

CalvinH · « **Reply #8277 on:** July 18, 2014, 08:40:21 AM »

Mostly been doing my therapy stretches.

_aj_ · « **Reply #8278 on:** July 18, 2014, 08:46:38 AM »

rehab calf complex x 3
bulgarian split squats x 5
supine glute bridges (no homo) x 5

CalvinH · « **Reply #8279 on:** July 18, 2014, 09:19:24 AM »

Quote from: CalvinH on July 18, 2014, 08:40:21 AM

Mostly been doing my therapy stretches.

Quote from: _aj_ on July 18, 2014, 08:46:38 AM

rehab calf complex x 3

So I see you trying to sneak your injuries in again

_aj_ · « **Reply #8280 on:** July 18, 2014, 11:54:11 AM »

Quote from: CalvinH on July 18, 2014, 09:19:24 AM

So I see you trying to sneak your injuries in again

I am almost a year out from my injury and at this point, it's specific strengthening exercises.

Soul Crusher · « **Reply #8281 on:** July 18, 2014, 02:54:19 PM »

Quote from: _aj_ on July 18, 2014, 11:54:11 AM

I am almost a year out from my injury and at this point, it's specific strengthening exercises.

6 miles ruck

1 hour hiit

Grape Ape · « **Reply #8282 on:** July 18, 2014, 08:47:53 PM »

DB Bench superset flat BB row

Curl to press superset static holds with atomik bombs, side lateral

_aj_ · « **Reply #8283 on:** July 19, 2014, 03:57:45 AM »

Quote from: Soul Crusher on July 18, 2014, 02:54:19 PM

6 miles ruck

1 hour hiit

I do find that loaded carries helps, it's just a very fine line between strengthening and tendinitis down there.

Soul Crusher · « **Reply #8284 on:** July 19, 2014, 04:37:25 AM »

Quote from: _aj_ on July 19, 2014, 03:57:45 AM

I do find that loaded carries helps, it's just a very fine line between strengthening and tendinitis down there.

35-40 lbs usually

_aj_ · « **Reply #8285 on:** July 19, 2014, 09:13:21 AM »

Quote from: _aj_ on July 12, 2014, 06:56:25 AM

Cutting back on volume as my shoulders are complaining...

DB press 4 x 10
Dips 3 x 10
Ring push-ups 3 x 10
Ring dips 3 x 12
Reverse skull crushers 3 x 8
Band pressdowns 3 x 12

And again this morning...

_aj_ · « **Reply #8286 on:** July 19, 2014, 09:14:05 AM »

Quote from: Soul Crusher on July 19, 2014, 04:37:25 AM

35-40 lbs usually

I have a 40 lb weighted vest. Maybe I will put that on when I push the prowler.

Soul Crusher · « **Reply #8287 on:** July 19, 2014, 11:30:17 AM »

Quote from: _aj_ on July 19, 2014, 09:14:05 AM

I have a 40 lb weighted vest. Maybe I will put that on when I push the prowler.

Do some lunges bear crawls push ups crab walks etc in it. Makes a huge difference

Grape Ape · « **Reply #8288 on:** July 20, 2014, 12:01:37 PM »

Yesterday - outdoor work at the football field.

Mile jog at 7:45

4 1/4 sprints with 1/8 mile walk in between 1:22 / 1:23 / 1:25 / 1:22

Mile jog at 7:50

Sandbag rows @ 50 yds / push ups / plyo jumps over benches
Sandbag row @ 50 yds / psuh ups
Sand bag carry 50 yds.

Tried to flip a fucking tire for the first time. Then I noticed it was filled with fucking water and rocks.

Grape Ape · « **Reply #8289 on:** July 20, 2014, 02:29:54 PM »

2 games softball

Mile jog @ 7:30

15 rounds of exercise @ 25 sec - battle ropes, TRX, medicine ball, plank, etc....40 sec rest in between. "rest" included what was left after 50yd sprint (15 total)

200 yd sandbag carry (80lbs)

_aj_ · « **Reply #8290 on:** July 20, 2014, 03:03:52 PM »

Quote from: _aj_ on July 17, 2014, 08:16:18 AM

3 sets each of:

Trap-bar deads
T-bar rows
DB rows
NG weighted pullups
Trap-bar shrugs
Light DB shrugs
EZ Curls
Ez Curl partials

Did this again and added some heavy sled drags.

_aj_ · « **Reply #8291 on:** July 20, 2014, 03:04:43 PM »

Quote from: Grape Ape on July 20, 2014, 02:29:54 PM

15 rounds of exercise @ 25 sec - battle ropes, TRX, medicine ball, plank, etc....40 sec rest in between. "rest" included what was left after 50yd sprint (15 total)

200 yd sandbag carry (80lbs)

That sounds like hell.

Soul Crusher · « **Reply #8292 on:** July 20, 2014, 04:37:50 PM »

1 hour H I I T w 35 lb dumbbells.

5 miles ruck

Grape Ape · « **Reply #8293 on:** July 20, 2014, 05:04:33 PM »

Quote from: _aj_ on July 20, 2014, 03:04:43 PM

That sounds like hell.

It's hard - I had planned on 30 rounds, but stopped at 15 - the sprinting in between turned out to be too much.

Soul Crusher wouldn't even break a sweat on it though.

Soul Crusher · « **Reply #8294 on:** July 20, 2014, 06:41:02 PM »

Quote from: Grape Ape on July 20, 2014, 05:04:33 PM

It's hard - I had planned on 30 rounds, but stopped at 15 - the sprinting in between turned out to be too much.

Soul Crusher wouldn't even break a sweat on it though.

Thanks man. I have been killing it lately. Have a bunch of events coming up so training has been hard and diet a lot stricter

_aj_ · « **Reply #8295 on:** July 22, 2014, 06:27:19 AM »

rehab shoulder work x 3
rehab calf complex x 4
bulgarian split squats x 5
bench barbell glute raises (no homo) x 4

Soul Crusher · « **Reply #8296 on:** July 23, 2014, 03:54:03 AM »

30 min heavy dumbbell supersets - full body.

30 min HIIT circuits.

4 miles Ruck

_aj_ · « **Reply #8297 on:** July 23, 2014, 06:48:59 AM »

DB presses x 2 (stopped due to incipient shoulder pain. Trying to be smarter)
Close grip bench press x 0 (tried the bar, felt bad man)
Plain old pushups x 4
Dips x 4
Ring Pushups x 4
Ring Dips x 4
Band press downs x 3

Shoulder issues are the worst.

Soul Crusher · « **Reply #8298 on:** July 23, 2014, 06:33:47 PM »

20 sets zero rest

1 minute on aerodyne cycle as fast as possible
1 minute plank hold
1 minute abs

60 minutes total

_aj_ · « **Reply #8299 on:** July 24, 2014, 07:25:03 AM »

Trap bar deads x 3
T-bar rows x 3
DB rows x 3
Ring pull ups x 3
Trap bar shrugs x 3
DB partial shrugs x 3
EZ curls x 4
Partial curls x 2