The Y board lifting thread

[_aj_]

Can't believe how sore I still am but just realized I probably did not less than 500 pushups w 45lbs on my back, 25+ miles, carried logs, probably did 100+ pull ups, 100+dips, buddy carries, bear crawls, tons of elevation and stairs carrying said buddys and logs, etc over a 24 hour period. 

FUCK!!! 

How do you get soreness to go down? 

And this WASN'T the "Selection"? What does THAT entail?

[Soul Crusher]

And this WASN'T the "Selection"? What does THAT entail?

No - Selection is - from someone who is currently a Green Beret told me - if you get past that - you can do BUDs' , SFSA, anything at all.  Told me GR Heavy alone is similar to a lot of SF type schools are now - but Selection is harder than anything - BUD's included for the time frame.  

I have most of it down - but my run times need to come down and I need to lose some bulk before I will sign up.  At the start is a PF test that I am fine for all but the running b/c running SUCKS!!!!

[Grape Ape]

No - Selection is - from someone who is currently a Green Beret told me - if you get past that - you can do BUDs' , SFSA, anything at all.  Told me GR Heavy alone is probably the same as most SF type schools are now - but Selection is harder than anything - BUD's included for the time frame. 

I have most of it down - but my run times need to come down and I need to lose some bulk before I will sign up.  At the start is a PF test that I am fine for all but the running b/c running SUCKS!!!!

What can you do now for running.  I did 9 miles the other day @ 8:17 per.  Nothing spectacular, but would like to know where I stand with all this stuff.

[chaos]

Box Squats

Paused Squats

Front Paused Squats

Goodmornings

SLDL

[Grape Ape]

DB Press x 5

Giant set 5 x 10

Split squat
Kettlebell swing
TRX rows

RDL / Plank superset x 3

10 sprints x 20 sec / 20 sec off.  12mph max

[Soul Crusher]

What can you do now for running.  I did 9 miles the other day @ 8:17 per.  Nothing spectacular, but would like to know where I stand with all this stuff.

These are minimum standards

5 miles in 40 minutes

12 miles ruck w 45lbs - 3.5 hours

65 pushups two min

65 sit ups 2 min

[Grape Ape]

These are minimum standards

5 miles in 40 minutes

12 miles ruck w 45lbs - 3.5 hours

65 pushups two min

65 sit ups 2 min

They don't do the run at the heavy, do they?  5 miles at 8 min per seems agressive to what I've seen in the past.  The pushup/situp looks in line (and easy).

[_aj_]

- 100 rep calf raise
- Front squats x 5 (used the "strap" method to hold the bar to save my shoulder)
- Bulgarian split squats x 5
- Supine hip-thrusts (no homo) x 5
- 15 minutes HIIT

[Soul Crusher]

They don't do the run at the heavy, do they?  5 miles at 8 min per seems agressive to what I've seen in the past.  The pushup/situp looks in line (and easy).

Usually don't do a 5 miler but we did a 2 miler for time at the Challenge. 

I'm still sore

[Grape Ape]

Usually don't do a 5 miler but we did a 2 miler for time at the Challenge. 

I'm still sore

Yeah, that sounded viscious.

[Soul Crusher]

Yeah, that sounded viscious.

West Point was like a playground for this shit.  But it was frigging great.   Now that my footwear situation is locked down in terms of no more blisters, hot spots, etc - its a lot easier. 

Once your feet are fucked up - then everything becomes a problem. 

[Soul Crusher]

Just watching some of the people in my gym - its no wonder most look like shit.  most barely do anything at all in a given hour if you really tally it up. 

[_aj_]

100 rep calf raise
Giant set: close grip bench press/tricep pressdowns x 4
Super set: EZ curls/tricep pressdowns x 6
Skull crushers x 4
Super set: hammer curls/tricep pressdowns x 6
15 minutes HIIT

[Soul Crusher]

http://www.telegraph.co.uk/men/active/11127633/Chinese-police-officer-Mao-Weidong-sets-plank-world-record.html




 

[CalvinH]

Mon-chest, abs
Tue-back, abs

[chaos]

http://www.telegraph.co.uk/men/active/11127633/Chinese-police-officer-Mao-Weidong-sets-plank-world-record.html




 

How much did he lift?

Hit some chest today.  Got a twinge in my right shoulder on inclines.
Note to self, keep both hands on the bars when I ride.

[_aj_]

- 100 rep calf raise
- trap bar OHP x 4
- DB lateral raise/barbell front raise/facepulls complex x 4
- prone trap raise/trap bar shrug/DB shrug complex x 4
- 15 minutes HIIT.

(movie playing in the gym: The Shawshank Redemption)

[chaos]

Rack Pulls

Cleans

BBell Rows

NG Pulldowns

Hammer Strength Pulldowns

Shrugs

[CalvinH]

Superset-front and rear military press
side raises
cables for rear delts
cable shrugs
cambered bar front raises

abs

[chaos]

Military Press

DB Side Lat

Rear Delt

Bi/Tri SS

[_aj_]

Yesterday shitty workout
100 rep calf raise
Yates rows x 4
Bent over dB rows x 4
Ring pullups x 5
Tbar rows x 4
Ring rows x 4
15 minutes HIIT

(movie playing in the gym: The Shawshank Redemption)

[_aj_]

Today's much better workout
Giant set: db press/tricep pressdown x 6
Giant set: dips/tricep pressdown x 6
Giant set: ring pushups/tricep pressdown x 6
15 minutes HIIT
Heavy sled drags
Long distance farmers walk

(movie playing in the gym: The Shawshank Redemption)

[_aj_]

100 rep calf raise
front squats x 5
bulgarian split squats x 5
supine glute bridges (no homo) x 5
15 minutes HIIT

900' heavy sled drags x 2
900' farmer's walk x 1

(movie playing in the gym: Taken)

[CalvinH]

Hammer incline,decline
cables
db flys

[CalvinH]

Tbar
reverse grip pulldowns
iso rows
bent over rows

abs