The Y board lifting thread

[Grape Ape]

My lower back and knees are a major problem for me from doing back squats for so many years, so yes. I do a lot of slower reps ATG and keep the tension on. Right now, I would like to do front squats too, but my shoulder injury is keeping me from setting the bar properly. Oddly, holding the kettle bell, even my 40kg one, isn't as uncomfortable as trying to hold on to the bar across my delts.

My leg workout is the most mentally taxing because of all the injury minefields that I tiptoe around. Even BSS were giving me some lower back warnings this morning due to the mono-lateral nature of the exercise.

I have resigned myself that I will never have tree-trunk thighs, but I need to find a way to get a decent leg w/o in somehow.

I've found box squats to be very effective for me in protecting my back.

The more running and conditioning stuff I do, the smaller my legs are.  But I don't give a fuck - nobody ever sees them anyway, outside of calves, and mine wouldn't change much regardless of what I do.  As long at the teardrop quad part is decent, I'll get by aesthetically, barely.

I guess I just get lazy on goblets.  I don't like holding the 100lb db....feels like more taxing on core and such rather than legs.  Also, I have the bowlfex 10/90 adj db, and holding them for goblets makes them feel like they're going to break.

[_aj_]

I've found box squats to be very effective for me in protecting my back.

The more running and conditioning stuff I do, the smaller my legs are.  But I don't give a fuck - nobody ever sees them anyway, outside of calves, and mine wouldn't change much regardless of what I do.  As long at the teardrop quad part is decent, I'll get by aesthetically, barely.

I guess I just get lazy on goblets.  I don't like holding the 100lb db....feels like more taxing on core and such rather than legs.  Also, I have the bowlfex 10/90 adj db, and holding them for goblets makes them feel like they're going to break.

Everyday, I am happy I spent the extra money on the IronMasters...



5-120 pounds and they are so tough that you can throw them on the ground and they'll be fine.

And my fucking calves are another story.

[CalvinH]

Chest
abs

[Soul Crusher]

1 hour HIIT no rest.   

4 miles ruck.

Have GR C/L this weekend at West Point

[Grape Ape]

1 hour HIIT no rest.   

4 miles ruck.

Have GR C/L this weekend at West Point

Did you do selection yet?

[Soul Crusher]

Did you do selection yet?

Maybe 2015.   Im not ready yet and dont want to even try unless i feel as much.   Need more work on my running times

[CalvinH]

Back and abs

[_aj_]

- 100 rep calf raise
- giant set: close-grip bench press/tricep pressdown x 4
- super set: EZ curls/tricep pressdown x 6
- skull crushers x 4
- super set: hammer curls/tricep pressdown x 5
- partial curls burn out x 1

[Soul Crusher]

Yoga and stretchimg     Roller

[_aj_]

- 100 rep calf raise
- giant set DB lateral raise/barbell front raise/face pulls x 4
- giant set: Seated DB OHP/face pulls x 4
- giant set: prone trap raise/trap bar shrugs/DB shrugs x 4
- 15 minutes HIIT

[CalvinH]

Front seated military press
behind the neck press
side raises
rear delts

abs

[dr.chimps]

Front seated military press
behind the neck press
side raises
rear delts

abs

Fixed!     

[Soul Crusher]

Carb Up and hydration for GRC / GRL  tommorow night - sat night.  At West Point

[chaos]

Chest/back supersets

[_aj_]

- 100 rep calf raise
- 30 minutes HIIT

[chaos]

Military Press/DB Lat

DB Lat/Rear Delt

Rear Delt/DB Shrugs

Bicep/Tricep stuff

[_aj_]

100 rep calf raise
Yates rows x 4
Bent over DB row x 4
Ring pullups x 5
One arm DB rows x 4
T-bar rows x 4
Light bent over DB row x 3
15 minutes HIIT

[Soul Crusher]

Fng awesome 24 hour event at West Point.      Today 1 hour recovery workout - stretching - yoga and bw exercises

[_aj_]

100 rep calf raise
DB press x 5
Triceps pressdown x 5
Dips x 6
Triceps pressdown x 6
Feet elevated pushups x 6
Triceps pressdown x 6
15 minutes HIIT

[Grape Ape]

45 circuits 50 sec on / 15 off

45 min ruck / 35lb pack - first one.

[_aj_]

45 circuits 50 sec on / 15 off

45 min ruck / 35lb pack - first one.

How'd the first ruck go?

[Soul Crusher]

45 circuits 50 sec on / 15 off
O?
45 min ruck / 35lb pack - first one.

How did it go? 

[Grape Ape]

How'd the first ruck go?

How did it go?  

I didn't bother working up to the weight - just figured I'd do it for low mileage to start.

Not too hard, BUT, it only took a short time to completely get the importance of footcare and getting time in the ruck.  I wore my reebok ATV 19s that I used in the mudder, and the added weight caused my feet to slide around alot, so I get the whole bodyglide / good sock and tight fit thing.  I think I'm going with Soloman XA Pro 3d.  I was going to wait, but I think it's important to get it right from the start.

Long f'n way to go with this to get to 12 miles in under 3.5 hrs (or is it 3?)

[Soul Crusher]

I didn't bother working up to the weight - just figured I'd do it for low mileage to start.

Not too hard, BUT, it only took a short time to completely get the importance of footcare and getting time in the ruck.  I wore my reebok ATV 19s that I used in the mudder, and the added weight caused my feet to slide around alot, so I get the whole bodyglide / good sock and tight fit thing.  I think I'm going with Soloman XA Pro 3d.  I was going to wait, but I think it's important to get it right from the start.

Long f'n way to go with this to get to 12 miles in under 3.5 hrs (or is it 3?)

3.5

[Soul Crusher]

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?