The Y board lifting thread

[Gym Rat]

The high quality calibrated comp plates, like Eleiko, Ivanko (etc) are normally milled to a very close spec/tolerance.
The rest of the cheaper cast plates are all over the map...

[Gym Rat]

Bench / Pressing

(1st time doing "real" barbell  bench in around 6 months). Delt is feeling much better.
Didnt push it but moved up a little from the 135 I had been "testing it" with. (Which hurt BTW).
Today was pretty much pain-free up to 225 lbs where I stopped. Started with 135, then added 10-lbs a side until 4-10's were added. (215 lbs).
Last set I added a 5-lb per side to get to 225...

-4 sets each

Bench
Smith Inclines
Smith Close-Grips
D-Bell Bench (100's felt OK)
JM Press
Machine Press (rear delts)

Rev-Hypers
Ab Crunch

[Grape Ape]

The high quality calibrated comp plates, like Eleiko, Ivanko (etc) are normally milled to a very close spec/tolerance.
The rest of the cheaper cast plates are all over the map...

Not that it matters since I'm not professional, but I was lucky to score some Pendlay Elite bumpers off FB Marketplace from a guy who was moving across country and wanted to dump them.  Those are pretty cool and I assume true to weight but never weighed them.

[CalvinH]

Trail walk with the dog
Heading down to Phili until Friday for work
Hotel gym workouts the next few days.

[Gym Rat]

Not that it matters since I'm not professional, but I was lucky to score some Pendlay Elite bumpers off FB Marketplace from a guy who was moving across country and wanted to dump them.  Those are pretty cool and I assume true to weight, but never weighed them.

Those are nice, great find... I have 10 of the Ivanko's off Craigslist for 200.00 (a steal). (Pre-RONA)
These things are right on. I also have around 8 of the old machined/milled York plates which are very accurate as well.

I painted mine black, I dont like the original color..

[Grape Ape]

Those are nice, great find... I have 10 of the Ivanko's off Craigslist for 200.00 (a steal). (Pre-RONA)
These things are right on. I also have around 8 of the old machined/milled York plates which are very accurate as well.

I painted mine black, I dont like the original color..

$20 bucks a plate for those?  Robbery!  Nice!!!!

[chaos]

Did leg day today.

[Grape Ape]

Did leg day today.

Same - squats / RDL / extensions

[Gym Rat]

Delts

-4 sets each

Smith BNP
Smith Front Press
Machine Press
Rear Delt Machine Flyes
Arnold Press
Side Laterals

Rev-Hypers
Ab Crunch
Light Bench Press

[chaos]

Chest day.
Excellent titty pump today.

[Gym Rat]

Arm Day

-4 sets each

Skull Crushers
Dips
Tate Press

Preacher Curls
D-Bell Curls
Reverse Curls

Rev-Hypers
Ab Crunch

[Grape Ape]

20 min airdyne sprint training - 50 sec normal / 10 sec sprint

Back:
TBar row 5 x 8-9
Pull up - 5 x 5 E2MOM (have not done these due to pesky forearm strain, neutral grip seems to have solved) - am weak here - will improve
Seated one arm side pull from high cable (best lat contraction ever)  3 x -12

[IroNat]

5/31/24 Same stuff more than less...

1 leg calf raises - 3 sets 20-35 reps each leg
1 leg tib raises - 2 sets 50-60 reps each leg
Behind neck press standing - 12,12,12
Barbell row - 12,12,12
Flat bench press - 12,12,12
Upright rows - 12,12,12
Bb curls - 3x20-30 narrow palms up grip and 3x20-25 medium palms down grip
Knees over toes squat - 3x15-20 without weight
Oly wrist curls - 3 max rep sets each palms up and palms down
45 plate farmers walk - 2x90 ft
Plate pinch farmers walk - 2x90 ft

later...
Leg extensions - 3x20
Leg curls - 3x10
Hang from pullup bar - 3x30 seconds

Dropped weight off the presses and now starting another progression.
KOT Squat for form and flexibility.
This workout takes about an hour and a half.

[IroNat]

Not that it matters since I'm not professional, but I was lucky to score some Pendlay Elite bumpers off FB Marketplace from a guy who was moving across country and wanted to dump them.  Those are pretty cool and I assume true to weight, but never weighed them.

Sweet.

[Grape Ape]

Sweet.

Thanks, I pretty much gamified building my home gym - I'd set a target price, and wait until I found something at that price, sometimes waiting years, but got it.

My latest quest is to find a 5-50lb full dumbbell set that I can acquire in trade, and eventually make it end up close to free.

[chaos]

Shoulders today.

Might do some arms next week.

[Grape Ape]

Bench workout 6.

Late sets went up so easy.












Because we fucked up and had 10lbs less than I was supposed to use.

So I re-did, and it was not easy.

[CalvinH]

Hotel workouts turned out to be beer, wine and a few old fashions

[Hulkotron]

Deadlift has been bothering my dodgy hip lately so yesteday I did kettlebell swings instead (nh).

Do any of you do them?

[Grape Ape]

Deadlift has been bothering my dodgy hip lately so yesteday I did kettlebell swings instead (nh).

Do any of you do them?

Have not for a while - when I do conditioning circuits I add them.

[chaos]

Deadlift has been bothering my dodgy hip lately so yesteday I did kettlebell swings instead (nh).

Do any of you do them?

Been doing sandbag swings once in awhile.

[CalvinH]

Hammer bench
Db flat bench
Db fly's
Cable press

Cardio

[chaos]

Legs and chest today.

[IroNat]

6/5/24

1 leg calf raises - 3x20-25
1 leg tib raises - 2x50-60
Behind neck press standing - 12,12,12
Barbell row - 12,12,12
Flat bench press - 12,12,12
High pulls from hang - 12,12,12
Bb curls - 3x20-30 narrow palms up grip and 3x20-25 medium palms down grip
Zercher squat - 3x12
Oly bar sleeve wrist curls - 3 max rep sets each palms up and palms down
Plate pinch hold - 3 sets max time each hand
Pool noodle hand squeeze - 1 set max reps

Pool noodle...

[Hulkotron]

Speak more on squeezing the old pool-noodle