The Y board lifting thread

[Grape Ape]

Fri:

DB Press: 15/15/8/8/7/4
CGBP: 3 x 12 - non lock style
Banded fly 3x superset DB Hammer Curl x 12

Sat:
20 min mobility
100 push up

Sun
100 push up
6 mile run
1.7 mile walk (walked because nerve pain in foot felt like running on a hot plate)

[IroNat]

Get well, Grape.

[Grape Ape]

Get well, Grape.

Thanks - it's just something I deal with.  Only solutions are cortisone, then, if necessary, surgery.  I usually just deal with it, but a nerve pain is so unlike "normal" pain.  Sometimes it's just brutal.

[IroNat]

Standing front barbell press - 532 wave
Farmers walk

[Grape Ape]

I am on week 3 of Ed Coan's 10 week Deadlift program.  I may be doing too much cardio lately to make gainZ, but we'll see.  It's 4 weeks of increasing weight with week 4 surpassing your estimated 1RM, 2 deload weeks, then 4 more of progression.

Airdyne 5 min / walking lunges

DL warmups: 155 x 5  155 x 5  205 x 3  275 x 1  325 x 1

DL main set: 350 x 2  (was not very hard)
DL working speed sets:  6 x 295 x 3 every 90 sec

Circuit 3x (2 min rest between circuit, 30sec rest or so between exercises):

RDL x 8
Unsupported TBar row x 8 (I need a chest support for my squat rack...low back taking a beating on this)
Underhand pulldown x 8
Reverse Hyper x 8

fin

[Grape Ape]

25 minutes mobility / foam rolling etc

100 push up

4 mile ruck

I am committing to more mobility work finally.  It's just that a lot of it really hurts. You have to control breathing, and let the stuff release.

[Grape Ape]

Deadlift workout same as last one, but 370lbs for two.  Got it, didn't strain too hard, but it hardly felt "good".

2 deload weeks, followed by 4 more progression weeks.

Speed work was 6 sets of 3 at 310lbs with 90 sec rest

[wes]

Deadlift workout same as last one, but 370lbs for two.  Got it, didn't strain too hard, but it hardly felt "good".

2 deload weeks, followed by 4 more progression weeks.

Speed work was 6 sets of 3 at 310lbs with 90 sec rest

Great deadlifts my friend !! 

[Hulkotron]

Would be great to be that barbell getting man-handled by GA.

[Grape Ape]

Thank you boys.

I'm not setting any records for sure, but I do enjoy going for a PR every now and then, even at this age.

I think after this I may try to get into a very lean condition, then build back up.  Might follow a wes type diet.

[chaos]

Thank you boys.

I'm not setting any records for sure, but I do enjoy going for a PR every now and then, even at this age.

I think after this I may try to get into a very lean condition, then build back up.  Might follow a wes type diet.

Bro...

[Grape Ape]

Bro...

I know, I know, but it would only take like six weeks.

Either way, dumbassery abound for me tonight.  Was supposed to do an easy 4 mile run.  Waited too long, sundown approaching, so I didn't warmup, stepped on a rock funny and was 4 mile run became a 2.5 mile run and a mile walk home. Calf super sore on every step....stupid.

[Grape Ape]

Airdyne 5 min / RC band shit

DB Press: 15/15/8  5/5/5/6

CGBP: 10 5//5/5

Band X tricep press: 15/10/10/15/15
 
Seated DB Curl:  12/12/10  Seated Hammer Curl 12/12

30 sec hang x 2