Author Topic: The Y board lifting thread  (Read 2152455 times)

CalvinH

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Re: The Y board lifting thread
« Reply #10700 on: May 16, 2024, 03:21:05 PM »
I'm waiting for someone in my gym to get fucked up in the squat rack. They have put in hardwood floor platforms and the kids like to squat in their socks ::)

chaos

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Re: The Y board lifting thread
« Reply #10701 on: May 16, 2024, 04:46:26 PM »
I'm waiting for someone in my gym to get fucked up in the squat rack. They have put in hardwood floor platforms and the kids like to squat in their socks ::)
Set up a tripod so we can all see! ;D

Back day
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Grape Ape

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Re: The Y board lifting thread
« Reply #10702 on: May 17, 2024, 08:08:57 AM »
I'm waiting for someone in my gym to get fucked up in the squat rack. They have put in hardwood floor platforms and the kids like to squat in their socks ::)

I used to do that with squats and deads, but said fuck it about a year ago and switched.

Glad I did.
Y

Grape Ape

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Re: The Y board lifting thread
« Reply #10703 on: May 17, 2024, 09:19:16 AM »
Week one of the old school Shawn Phillips bench program in the book.

Bench: 2 x 3, 2 x 2, 1 x neg

Neutral grip DB press:  8 / 8  / 6

Very simple.  Bench again on Monday.
Y

IroNat

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Re: The Y board lifting thread
« Reply #10704 on: May 17, 2024, 02:22:21 PM »
5/17/24

1 leg calf raises - 3 sets 20-35 reps each leg
1 leg tib raises - 3 sets 30-40 reps each leg
Behind neck press standing - 12,12,9
Barbell row - 12,12,12
Flat bench press - 12,12,12
High pulls from hang - 12,12,12
Bar curls & plate curls - 2x20-25 palms up grip and 2x20-25 palms down grip
Old time hack squat - 6x12 without weight and with light weight
Farmers walk - 3 trips of 40 ft with 100lb dbs and fat grips in basement and two 45 second holds

Grape Ape

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Re: The Y board lifting thread
« Reply #10705 on: May 17, 2024, 02:45:51 PM »
Saw a tib thing on FB for half price - was thinking of getting it.
Y

chaos

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Re: The Y board lifting thread
« Reply #10706 on: May 17, 2024, 05:05:51 PM »
Shoulder day :D
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CalvinH

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Re: The Y board lifting thread
« Reply #10707 on: May 17, 2024, 07:07:18 PM »
Shoulder day :D

x2

Front and rear seated shoulder press
Hammer seated taps
Face pulls
Cable side raises


Abs

IroNat

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Re: The Y board lifting thread
« Reply #10708 on: May 18, 2024, 09:08:18 AM »
Saw a tib thing on FB for half price - was thinking of getting it.

There's a couple different kinds out there.

I stand on one foot on a block and do them with bodyweight.




Grape Ape

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Re: The Y board lifting thread
« Reply #10709 on: May 18, 2024, 11:23:26 AM »
There's a couple different kinds out there.

I stand on one foot on a block and do them with bodyweight.

I've seen that one, and one done against a wall.

This one on FB is from The Tib Guy.  It's basically a small bar that holds an olympic plate and you flex/curl it.  It was half price and I know tib training is important, or at least trendy enough to give it a shot.
Y

Grape Ape

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Re: The Y board lifting thread
« Reply #10710 on: May 18, 2024, 06:21:46 PM »
Airdyne 5 min / TRX stretches / Slant board squats

Squat: 5/2/2  6x2
RDL: 12/8/5/5
Leg Extension 13/12/16/18
Reverse Hyper 2 x 10
Y

CalvinH

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Re: The Y board lifting thread
« Reply #10711 on: May 19, 2024, 06:44:31 AM »
Cross body hammer curls
Rope pushdown
Rope cable curls
Cable rope over head extensions
Drag curl
Seated dip

4 sets each

Cardio

Gym Rat

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Re: The Y board lifting thread
« Reply #10712 on: May 20, 2024, 05:50:22 AM »
Back

-4 sets each

Deadlift (Up to 465 x 1) (485 (was in my plan), but that last set told me otherwise (slight twinge, trying to listen for a change)
Iso-Rows
Lat Pulls
Rear Delt (upper-back flyes)
Smith Shrugs
Rev Hyper

Ab Crunch
Light Bench (Just because)

IroNat

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Re: The Y board lifting thread
« Reply #10713 on: May 20, 2024, 07:09:00 AM »
5/20/24

1 leg calf raises - 3 sets 20-35 reps each leg
1 leg tib raises - 3 sets 30-40 reps each leg
Behind neck press standing - 12,12,12
Barbell row - 12,12,12
Flat bench press - 12,12,9
Upright rows - 12,12,12
Bar curls - 3x20-25 palms up grip and 3x20-25 palms down grip
Old time hack squat  (see Reeves below) - 6x12 without weight and with light weight
Overhead rock carry - 3 trips of 100 ft


IroNat

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Re: The Y board lifting thread
« Reply #10714 on: May 20, 2024, 07:15:10 AM »
I've seen that one, and one done against a wall.

This one on FB is from The Tib Guy.  It's basically a small bar that holds an olympic plate and you flex/curl it.  It was half price and I know tib training is important, or at least trendy enough to give it a shot.

Is it one of these?

Let me know how you like it.


Grape Ape

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Re: The Y board lifting thread
« Reply #10715 on: May 20, 2024, 09:08:19 AM »
Is it one of these?

Let me know how you like it.

It's the pro - 45 bucks.

Have not purchased it.  While I have driven an hour each way to procure my reverse hyper and bumpers, etc, not sure if I want the 40 min drive on this one.
Y

chaos

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Re: The Y board lifting thread
« Reply #10716 on: May 20, 2024, 04:15:25 PM »
Some sandbag cardio today.
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Re: The Y board lifting thread
« Reply #10717 on: May 21, 2024, 04:53:15 AM »
Chest / Pressing

Shoulder seems to be healing up a bit (again). Still cant barbell bench, but Smith seems OK.

-4 sets each

Smith Flat Bench
Smith Close Grips
Smith Inclines
D-Bell Bench
Hammer Strength Declines
Dips

Rev-Hypers
Ab Crunch

Grape Ape

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Re: The Y board lifting thread
« Reply #10718 on: May 21, 2024, 06:20:02 AM »
Chest / Pressing

Shoulder seems to be healing up a bit (again). Still cant barbell bench, but Smith seems OK.

-4 sets each

Smith Flat Bench
Smith Close Grips
Smith Inclines
D-Bell Bench
Hammer Strength Declines
Dips

Rev-Hypers
Ab Crunch

I was dianosed with a  SLAP labrum tear a while ago but started a bench program no problem.  It's weird, and I wonder if that's what I really have.
Y

Gym Rat

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Re: The Y board lifting thread
« Reply #10719 on: May 21, 2024, 07:06:26 AM »
I was dianosed with a  SLAP labrum tear a while ago but started a bench program no problem.  It's weird, and I wonder if that's what I really have.

Mines been off/on for decades. Honestly hurt it first as a small kid, I was obsessed with throwing hard for baseball.
(Dumb move).
"Threw it out" early on. Just been re-injuring over the decades, lots of scar tissue.
My own fault though, it will heal, Ill get back on a heavy bench program, and when I top out it will happen again.
I'm finally getting "OK" with it and accepting it, and just working around it. (Before I'd work it still and ignore the pain or mask it with OTC pain meds (Tylenol, etc).
(Again, not very bright).

Feels good just to ge tback under a bit of weight, even if its smith-machine. (I focus more on triceps with my pressing, than chest anyways).

Grape Ape

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Re: The Y board lifting thread
« Reply #10720 on: May 21, 2024, 08:43:48 AM »
Mines been off/on for decades. Honestly hurt it first as a small kid, I was obsessed with throwing hard for baseball.
(Dumb move).
"Threw it out" early on. Just been re-injuring over the decades, lots of scar tissue.
My own fault though, it will heal, Ill get back on a heavy bench program, and when I top out it will happen again.
I'm finally getting "OK" with it and accepting it, and just working around it. (Before I'd work it still and ignore the pain or mask it with OTC pain meds (Tylenol, etc).
(Again, not very bright).

Feels good just to ge tback under a bit of weight, even if its smith-machine. (I focus more on triceps with my pressing, than chest anyways).

I hear on how it feels.

I have babied bench press after two shoulder surgeries, but said fuck it and will do this seven week program with my son.

It took 4 workouts for me to actually feel "right" doing them, meaning I'm comfortable in the descent, and explosive movement now.  Before I was lowering at a very slow pace (which has its merits) but now feel like I can comfortably try to blast it up.
Y

CalvinH

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Re: The Y board lifting thread
« Reply #10721 on: May 21, 2024, 12:04:01 PM »
Quick shoulder workout before a golf tourney yesterday.

IroNat

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Re: The Y board lifting thread
« Reply #10722 on: May 22, 2024, 06:48:57 AM »
5/22/24

1 leg calf raises - 3 sets 25-35 reps each leg
1 leg tib raises - 2 sets 50 reps each leg
Behind neck press standing - 12,12,12
Barbell row - 12,12,12
Flat bench press - 12,12,9
Upright rows - 12,12,12
Bb curls - 2x20-25 palms up grip and 2x20-25 hammer grip
Old time hack squat - 3x12 without weight
Farmers walk - 3 trips of 100 ft with 45lb plates

IroNat's garage gym...

Grape Ape

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Re: The Y board lifting thread
« Reply #10723 on: May 22, 2024, 07:55:09 AM »
You got those epic old school collars that are like 5lbs each.

I remember them well.
Y

Gym Rat

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Re: The Y board lifting thread
« Reply #10724 on: May 22, 2024, 11:41:00 AM »
Cool gym stuff IroNat, love it...