Author Topic: The Y board lifting thread  (Read 2029779 times)

Grape Ape

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Re: The Y board lifting thread.
« Reply #8325 on: July 31, 2014, 06:36:25 AM »
Ill write it up later.   Have it down pat now. 

Thanks.  I'm asking because when I do HIIT - 11-12 mph sprints, etc....I gas quickly.  I guess I could prod through an hour, but I don't feel it would be max effort.
Y

Soul Crusher

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Re: The Y board lifting thread.
« Reply #8326 on: July 31, 2014, 06:40:29 AM »
Here is the kind of thing I am doing -

Get a huge ass timer clock in front of you that counts seconds, minutes, hour, etc.  

Grab 25, 35 lbs dumbbells and go near a pull up bar

Do any of the following for one minute, followed by 15 seconds rest.  Have to keep eye on the clock for precision.

Ill do something like this knowing what I can get in one minute time wo killing myself -

1.  w 35 lbs db's  -  10 Manmakers

2.  w 35lbs dbs 8 squats - 12 bent over row - 20 toe raise - 6 curl and press

3.  w one 35 lbs dumbbell - each arm - 8 squat / upright row   -  7 swinging db raise

4.  1 minute plank hold

5.  35 sit ups

6.  120-130 flutter kicks

7.  1 minute cycle - if near me or walking lunges

8.  12   8 count bodybuilders

9.   10 burpee / Pull ups

10.  12 walkout push ups

11.  1 minute plank hold

12.  40 leg raises  

13  1 minute cycle

14.  w 35 lbs db's  -  10 Manmakers

15.  w 35lbs dbs 8 squats - 12 bent over row - 20 toe raise - 6 curl and press

16.  w one 35 lbs dumbbell - each arm - 8 squat / upright row   -  7 swinging db raise
  
17.  35 sit ups  

18.  120 flutter kicks

19,  35-40 flat press w 35lbs dumbbells

20.  50-60 yards bear crawl / crab walk

21.  12 Burpee plus standing long jump

22.  1 minute cycle

23.  30-40 standing squat

24.  12 walk out pushups

25.  1 minute plank

26.  w 35 lbs - 10-12 clean & press

27.  12-15  - row and push ups w 35lbs

28.  8 squat / 10 bent over row / 20 toe raise / 5-6 curl and press w 35lbs

29.  1 minute cycle

30.  1 minute plank

31.  35 sit ups

32.  120 flutter kicks

33.  10 burpee / pull ups

34.  30-40 walking lunges

35.  50-60 yards bear crawl / crab walk

36.  12 8 count Bodybuilders

37.  1 minute cycle

38.  8 squat / 10 bent over row / 20 toe raise / 6 curl and press w 35lbs dumbbells

39.  each arm -  8 squat / upright row    7 dumbbell swings  

40.  12-15 manmakers w 35lbs dumbbells

41.  1 minute plank

42.  35 sit ups

43.  1 minute cycle

44.  20 pop ups

45.  12 walk out push ups


15 seconds rest between each set - usually works out to an hour almost exactly.  Then I wait 15-30 minutes and go for ruck
  


Soul Crusher

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Re: The Y board lifting thread.
« Reply #8327 on: July 31, 2014, 06:54:30 AM »
The reason this works so well - is that the 25/35lbs are enough so that you are really working your muscles so that they don't atrophy and they keep their size , not to mention you gain shit load of muscle endurance and quicker recovery in general. 

Im pushing 195/200lbs but can keep up w anyone endurance wise whereas a lot of the skinnier guys focused only on endurance cant keep up w me on the strength or muscle endurance activities like the rucking and log carries, etc

chaos

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Re: The Y board lifting thread.
« Reply #8328 on: July 31, 2014, 07:15:11 AM »
The reason this works so well - is that the 25/35lbs are enough so that you are really working your muscles so that they don't atrophy and they keep their size , not to mention you gain shit load of muscle endurance and quicker recovery in general. 

Im pushing 195/200lbs but can keep up w anyone endurance wise whereas a lot of the skinnier guys focused only on endurance cant keep up w me on the strength or muscle endurance activities like the rucking and log carries, etc
What's your cycle, bro?
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Soul Crusher

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Re: The Y board lifting thread.
« Reply #8329 on: July 31, 2014, 07:53:16 AM »
What's your cycle, bro?

Trek 3000 - kind of shitty but it works w a little grease and upkeep   ;)

Grape Ape

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Re: The Y board lifting thread.
« Reply #8330 on: July 31, 2014, 08:17:22 AM »
Not going to quote it, but thanks SC for that......one note - there's some nice Round Timer apps that will do the same thing as the clock.

What are:

manmakers
bodybuilders
Y

Soul Crusher

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Re: The Y board lifting thread.
« Reply #8331 on: July 31, 2014, 08:32:05 AM »
Not going to quote it, but thanks SC for that......one note - there's some nice Round Timer apps that will do the same thing as the clock.

What are:

manmakers
bodybuilders

8 Count BB




manmaker


Donny

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Re: The Y board lifting thread.
« Reply #8332 on: July 31, 2014, 08:44:12 AM »
8 Count BB




manmaker


nice.. on the first Video we called them "bastards"..end Position we jumped in the air.

Soul Crusher

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Re: The Y board lifting thread.
« Reply #8333 on: July 31, 2014, 08:48:36 AM »
nice.. on the first Video we called them "bastards"..end Position we jumped in the air.

Stew Smith is the man.  I learned a shit load from him this past year.  Great guy and a legend fitness wise

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Re: The Y board lifting thread.
« Reply #8334 on: July 31, 2014, 08:57:45 AM »
Stew Smith is the man.  I learned a shit load from him this past year.  Great guy and a legend fitness wise
Good Training. i think you can "cross Train" without being stupid like some so called instructors. Good ground knowledge is key. which of course you have.

Soul Crusher

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Re: The Y board lifting thread.
« Reply #8335 on: July 31, 2014, 09:10:52 AM »
Good Training. i think you can "cross Train" without being stupid like some so called instructors. Good ground knowledge is key. which of course you have.

The crossfit people make me sick

Soul Crusher

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Re: The Y board lifting thread.
« Reply #8336 on: July 31, 2014, 10:08:26 AM »
I had this guys books and met him at one of the events.   Wealth of knowledge and knows his shit




chaos

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Re: The Y board lifting thread.
« Reply #8337 on: July 31, 2014, 05:41:38 PM »
Reverse Band Deads

Pullups

Supported Rows

NG Pulldowns
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Grape Ape

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Re: The Y board lifting thread.
« Reply #8338 on: July 31, 2014, 06:59:07 PM »
Here is the kind of thing I am doing -

Get a huge ass timer clock in front of you that counts seconds, minutes, hour, etc.  

Grab 25, 35 lbs dumbbells and go near a pull up bar

Do any of the following for one minute, followed by 15 seconds rest.  Have to keep eye on the clock for precision.

Ill do something like this knowing what I can get in one minute time wo killing myself -

1.  w 35 lbs db's  -  10 Manmakers

2.  w 35lbs dbs 8 squats - 12 bent over row - 20 toe raise - 6 curl and press

3.  w one 35 lbs dumbbell - each arm - 8 squat / upright row   -  7 swinging db raise

4.  1 minute plank hold

5.  35 sit ups

6.  120-130 flutter kicks

7.  1 minute cycle - if near me or walking lunges

8.  12   8 count bodybuilders

9.   10 burpee / Pull ups

10.  12 walkout push ups

11.  1 minute plank hold

12.  40 leg raises  

13  1 minute cycle

14.  w 35 lbs db's  -  10 Manmakers

15.  w 35lbs dbs 8 squats - 12 bent over row - 20 toe raise - 6 curl and press

16.  w one 35 lbs dumbbell - each arm - 8 squat / upright row   -  7 swinging db raise
  
17.  35 sit ups  

18.  120 flutter kicks

19,  35-40 flat press w 35lbs dumbbells

20.  50-60 yards bear crawl / crab walk

21.  12 Burpee plus standing long jump

22.  1 minute cycle

23.  30-40 standing squat

24.  12 walk out pushups

25.  1 minute plank

26.  w 35 lbs - 10-12 clean & press

27.  12-15  - row and push ups w 35lbs

28.  8 squat / 10 bent over row / 20 toe raise / 5-6 curl and press w 35lbs

29.  1 minute cycle

30.  1 minute plank

31.  35 sit ups

32.  120 flutter kicks

33.  10 burpee / pull ups

34.  30-40 walking lunges

35.  50-60 yards bear crawl / crab walk

36.  12 8 count Bodybuilders

37.  1 minute cycle

38.  8 squat / 10 bent over row / 20 toe raise / 6 curl and press w 35lbs dumbbells

39.  each arm -  8 squat / upright row    7 dumbbell swings  

40.  12-15 manmakers w 35lbs dumbbells

41.  1 minute plank

42.  35 sit ups

43.  1 minute cycle

44.  20 pop ups

45.  12 walk out push ups


15 seconds rest between each set - usually works out to an hour almost exactly.  Then I wait 15-30 minutes and go for ruck
  




So SC, I wanted to give this a try, but figured I'd modify it since I've never even attempted anything close.  Used 20 lb db and 45 sec instead of a minute.

Good stuff, struggled most with the flutter kicks, and had to put my hands under my butt to get through them.  Didn't have a cycle so I did 10 mph sprint on treadmill instead.  For bear crawl, did atomik bomb climbing static holds since i didn't have the room.

All in all, it's cool.  I think I could work up to the min pretty quick and go from there, but 1 min + 35lb dumbbells is pretty beastly on that.
Y

Soul Crusher

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Re: The Y board lifting thread.
« Reply #8339 on: August 01, 2014, 10:48:56 AM »

So SC, I wanted to give this a try, but figured I'd modify it since I've never even attempted anything close.  Used 20 lb db and 45 sec instead of a minute.

Good stuff, struggled most with the flutter kicks, and had to put my hands under my butt to get through them.  Didn't have a cycle so I did 10 mph sprint on treadmill instead.  For bear crawl, did atomik bomb climbing static holds since i didn't have the room.

All in all, it's cool.  I think I could work up to the min pretty quick and go from there, but 1 min + 35lb dumbbells is pretty beastly on that.

Were you drenched by the end?

Grape Ape

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Re: The Y board lifting thread.
« Reply #8340 on: August 01, 2014, 11:43:22 AM »

Were you drenched by the end?

Yeah, soaked.

I'm going to continue with this.  Probably go to 1 min @ 25 lb DBs for next one.  Great stuff man, thanks.
Y

chaos

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Re: The Y board lifting thread.
« Reply #8341 on: August 01, 2014, 05:49:26 PM »
Jerks

Log Presses

DB Side Lat

Bi/Tris
Liar!!!!Filt!!!!

Grape Ape

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Re: The Y board lifting thread.
« Reply #8342 on: August 01, 2014, 07:00:18 PM »
Home: DB press   15/8/8/8/2

Turf field.

1 mile run @ 7:44

4 quarter mile sprints:  1:15 / 1:25 / 1:25 / 1:18     1/8 mile walk between.

Circuit 15 rounds 45 sec -  Sandbag drag / battle ropes / crunches / flutter kicks / medicine ball throw x 100 yds / etc...

Sandbag carry through bleachers
Y

_aj_

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Re: The Y board lifting thread.
« Reply #8343 on: August 02, 2014, 04:57:25 AM »
Push
Wait 12 hours
Pull

Been busy.

CalvinH

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Re: The Y board lifting thread.
« Reply #8344 on: August 02, 2014, 07:09:02 AM »
Jerks




That's no way to talk about Grape and Soul when they post their cross training crap!

chaos

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Re: The Y board lifting thread.
« Reply #8345 on: August 02, 2014, 09:07:21 AM »


That's no way to talk about Grape and Soul when they post their cross training crap!
I wrote something else.....getbigs auto edit of words. ::)
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Grape Ape

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Re: The Y board lifting thread.
« Reply #8346 on: August 02, 2014, 10:02:44 AM »


That's no way to talk about Grape and Soul when they post their cross training crap!

You will be there too, my friend.  Soon.
Y

_aj_

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Re: The Y board lifting thread.
« Reply #8347 on: August 02, 2014, 04:51:46 PM »
Legs and shoulders.

_aj_

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Re: The Y board lifting thread.
« Reply #8348 on: August 03, 2014, 08:23:53 AM »
Chest and tris

Grape Ape

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Re: The Y board lifting thread.
« Reply #8349 on: August 03, 2014, 04:22:13 PM »
6.5 mile run over rocks, hills, etc.....tough.

6 mile mountain bike ride.
Y