MattM Posted January 19, 2014 Author Share Posted January 19, 2014 Nice job on the stones. For higher platforms, the best way to learn how to be explosive is practice shouldering the stones. Once you can shoulder a stone in an explosive manner, the higher platforms won't be an issue anymore. I tried shouldering stones for the first time today, Kelly had some good pointers and I tried to get videos of at least the lightest and heaviest stones I shouldered. Any suggestions would be great! PS once I shouldered the 230 it was a piece of cake to load to the 62.5in platform! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 19, 2014 Share Posted January 19, 2014 Awesome! Very good progress in a short amount of time. Keep working on building speed through the transition, faster and faster, until you can pop the stone right up on your shoulder. The dynamic explosive you build will help overcome the higher platforms. Quote Link to comment Share on other sites More sharing options...
MattM Posted January 21, 2014 Author Share Posted January 21, 2014 (edited) Awesome! Very good progress in a short amount of time. Keep working on building speed through the transition, faster and faster, until you can pop the stone right up on your shoulder. The dynamic explosive you build will help overcome the higher platforms. Thanks Mike! I'll keep pushing the stones hard for a few months Monday 1/20/14 Chest Warmup Banded Bench Press (65lbs at top) -Up to 240x3 banded. Decided to move on to test the lefty One Arm Bench Press 80x21 L then matched with right -Not pleased. Dumbbell Chest Fly (4,2,1 tempo) 30 x 10 x 3 Band Chest Fly Red x 20 x 3 Neutral Grip Cable Row 270 x 10 x 3 Dumbbell Rear Delt Raise 45 x 10 x 3 Dumbbell Biceps Alternating Curl 60 x 8 x 3 30 x 15 dropset lefty only Gripper Closes (trainer) 75, 25 used commercial to do extra with lefty Deep Cervical Flexion w/band (attempting to do some PT for the cervical radiculopathy on the left side) Red x 15 x 3 Neck Extension w/manual resistance ~40 reps Thank god the overhead pressing and back aren't suffering as much. This nerve stuff sucks @$$ Edited January 21, 2014 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted January 22, 2014 Author Share Posted January 22, 2014 Tuesday 1/21/14 Finally got a diagnosis for the neck issue of cervical radiculopathy (pinched ulnar neck nerve). Started traction therapy and a PT program for it. Hamstring Warmup Banded Full Squat (~100lbs band tension at top, ~40-50lbs at bottom) 45+Bands x 10 100+Bands x 5 150+Bands x 5 200+Bands x 5 250+Bands x 5 250+Bands x 3 300+Bands x 3 350+Band x 3 405+Bands x 5 x 3 (Volume PR) -During the 2nd set a golf ball sized soft mobile lump appeared in the right side of my neck, kind of like the ones I get when my calves get super pumped... not sure whether to be proud or worried Yoke Hold (beltless) 460 x 30 seconds 640 x 30 seconds 850 x 30 seconds (Weight PR) -This was tough today Russian Twist (with James's contraption) 45 x 10 x 3 Bodyweight is down to 240 this morning after a few weeks of dieting. Quote Link to comment Share on other sites More sharing options...
MattM Posted January 25, 2014 Author Share Posted January 25, 2014 Thursday 1/23/14 Set up an MRI next monday to see what's up with the ol left side of the neck/chest/shoulder/triceps, and was told to take it "easy" on the upper body... which for me means bodybuilding This should help prevent any actual muscle loss for the time being. Log Clean & Press -triples up to 210 Lateral Raises 25 x 12 30 x 12 35 x 12 40 x 12 45 x 12 50 x 3 Full Lateral Raises 20 x 12 25 x 6 Front Lateral Raises 25 x 12 30 x 12 35 z 6 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 26, 2014 Author Share Posted January 26, 2014 Saturday 1/25/14 Banded Deadlift (30lbs band tension at bottom, 130lbs band tension at top) 45+Bands x 10 135+Bands x 5 255+Bands x 5 320+Bands x 3 385+Bands x 3 455+Bands x 5 x 3 (Rep PR, Volume PR) -last two reps of last set were hitches, and the fifth rep took everything I had Rope Pull-ups BW x 7, 4, 3 EZ Bar Biceps Curls 65 x 20 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 28, 2014 Author Share Posted January 28, 2014 (edited) Sunday 1/26/14 Lying Triceps Extensions Reverse Triceps Extensions Skull Crushers Light Neck Work/ PT Monday 1/27/14 Single Arm Bench Press Dumbbell Chest Fly Pushups off blocks Chest Stretching Light Neck Work/ PT Basically rehab and to keep blood moving around the area. All work was pretty light, and high reps. Pain has gone down significantly since starting this approach, which is a positive. Edited January 28, 2014 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted January 29, 2014 Author Share Posted January 29, 2014 Tuesday 1/28/14 AM Workout Upper Back Warmup One Arm Pulldown w/plate loaded cable machine 90 x 18 R, 16 L 90 x 2 L (to make up the reps) Pendlay Row 135 x 5 x 5 One Arm Dumbbell Preacher Curl 50 x 16 L&R 50 x 5 L (extra work) Band Pullapart Red x 25 Band Face Pull Red x 25 DB Rear Delt Raise light work Elbow Elevated External Rotation w/DB 15 x 15 x 3 DB Forearm Curl 50 x 16R. 18L DB Reverse Forearm Curl 25 x 30R, 35L Commercial Gripper 30 seconds max closes L & R PM Workout Hamstring Warmup 44 Inch Squat Lift 190 x 5 240 x 5 280 x 5 330 x 3 370 x 3 420 x 1 460 x 1 510 x 1 550 x 1 (Virgin PR) 600 x near miss. Didn't have a balanced setup this time. GHR BW x 15 x 5 Single Leg Calf Raise BW x 25 x 3 AB Wheel off knees BW x 15 x 3 Single Leg Dorsiflexion BW x 12 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 1, 2014 Author Share Posted February 1, 2014 Thursday 1/30/14 Shoulder Warmup Light Single Arm DB Pressing Lateral Raises Front Raises Rehab Exercises/Postural Stretches for -Scalenes -Trapezius -Levator Scapulae -Teres Major -Pectoralis Major Some PT (didn't do any traction today) Friday Narrow Pushups Lying Triceps Extension Reverse Lying Triceps Extension Light Shrugs/Rows Some PT Quote Link to comment Share on other sites More sharing options...
MattM Posted February 2, 2014 Author Share Posted February 2, 2014 Saturday 2/1/14 Got a diagnosis today, outlook isn't terrible only similar to last go w/ the neck. Hamstring Warmup Atlas Stone Loading/Shouldering 230 x 2 x 3 over 51in bar 230 x 3R x 5 Shouldering (Volume PR) 230 x 62.5in platform, 265 x 57.5in platform (shouldered then loaded) Neutral Grip Row w/plate loaded pulley system 90 x 12 110 x 12 140 x 12 160 x 12 180 x 12 200 x 12 230 x 12 SIngle Arm Pullover w/plate loaded pulley system 20 x12 25 x 12 30 x 12 EZ Bar Curls 115 x 12 x 3 Seated DB Hammer Curls 30 x 12 x 3 30 x 5 L (Extra work for lefty) Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 2, 2014 Share Posted February 2, 2014 44 inch Squat? 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 2, 2014 Author Share Posted February 2, 2014 44 inch Squat? Haha I was looking to switch it up for a week so I decided to set the yoke to the lowest height it goes (bottom of yoke was exactly 44 inches from the ground), got under it and "squat lifted" the thing. I didn't know how else to describe it! Quote Link to comment Share on other sites More sharing options...
strongman1 Posted February 2, 2014 Share Posted February 2, 2014 44 inch Squat? Mike, it's what you were originally thinking, a 44" box is what bodybuilders call a high box squat. Anything under 44" is called a deep squat. Quote Link to comment Share on other sites More sharing options...
MattM Posted February 4, 2014 Author Share Posted February 4, 2014 44 inch Squat? Mike, it's what you were originally thinking, a 44" box is what bodybuilders call a high box squat. Anything under 44" is called a deep squat. I'm just lookin for a good 'muscle squeeze' Kelly... if I can flex the knee a LITTLE bit I'm golden Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 4, 2014 Share Posted February 4, 2014 44 inch Squat? Mike, it's what you were originally thinking, a 44" box is what bodybuilders call a high box squat. Anything under 44" is called a deep squat. Matt does make the distinction between squat and deep squat. Quote Link to comment Share on other sites More sharing options...
MattM Posted February 5, 2014 Author Share Posted February 5, 2014 Monday 2/3/14 Chest Warmup Some Light Single Arm DB Pressing (improvement over last week, condition may be getting better) Chest Fly & Stretch 40 x 10 x 3 30 second stretch x 3 One Arm Pulldown 90 x 10 R & L 95 x 8 L, matched w/R One Arm Cable Handle Hold 185 x 30 seconds R & L (right was much harder with this exercise) Concentration Curl 40 x 10 x 3 Gripper Work Trainer x 100 R, 90 L, 15 L Commercial x 45 seconds continuous Some Rehab Quote Link to comment Share on other sites More sharing options...
MattM Posted February 5, 2014 Author Share Posted February 5, 2014 (edited) Tuesday 2/4/14 Full Squat (no bands, beltless) 135 x 5 225 x 5 315 x 5 405 x 6 x 3 (Volume PR, Probably a beltless PR) -pretty darn easy, did this workout as a substitute for a speed day Leg Extensions Mid Stack x 15 Three Quarter Stack x 12 Full Stack x 10 x 3 -great pump, I was shaking in my sweatpants Cable Machine Sit-up 20kg x 12 30 kg x 12 30 second plank Seated Calf Machine 160 x 12 x 3 Edited February 5, 2014 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted February 5, 2014 Author Share Posted February 5, 2014 44 inch Squat? Mike, it's what you were originally thinking, a 44" box is what bodybuilders call a high box squat. Anything under 44" is called a deep squat. Matt does make the distinction between squat and deep squat. Haha! I'm just thorough Quote Link to comment Share on other sites More sharing options...
MattM Posted February 6, 2014 Author Share Posted February 6, 2014 Wednesday 2/5/14 20 min incline treadmill upper back rehab stair-stepper foam rolling Quote Link to comment Share on other sites More sharing options...
MattM Posted February 9, 2014 Author Share Posted February 9, 2014 Thursday 2/6/14 Shoulder Warmup Light Dumbbell Overhead Work - 6 reps improvement in lefty Lateral Raises 25 x 12 30 x 12 35 x 12 40 x 12 45 x 12, 40 x 2, 35 x 2, 30 x 2, 25 x 2 Front Raises 25 x 12 x 3 Shrug/Neck Stretch 40 x 50 reps x 3 Elbow Elevated External Rotation 20 x 12 x 3 One Arm Triceps Pushdown 20 x 12 25 x 12 x 4 Narrow Pushups BW x 12 x 3 Reverse Grip Band Negatives Black x 3 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 9, 2014 Author Share Posted February 9, 2014 (edited) Saturday 2/8/14 Hamstring Warmup Atlas Stones 230 x 2 x 2 @ 51in over bar 265 x 2 x 2 @ 51in over bar 310 x 2 @ 51in over bar 340 x 2 @ 51in over bar (Weight, Rep PR to this height) -didn't tack the arms well enough, ended up slipping on the second rep a bit http://www.youtube.com/watch?v=eW-C0DiKXaw 230 @ 62.5in, 265 @ 57.5in platforms 310 @ 52.5in platform 230 x 10 @ 51in over bar in 90 seconds (Rep PR) 230 @ 62.5in platform Rope Pullups BW x 15,5,5 EZ Bar Curls 125 x 8 x 3 Seated Hammer Curls 35 x 8 x 3 -extra for lefty Gripper Work Edited February 9, 2014 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted February 13, 2014 Author Share Posted February 13, 2014 Monday 2/10/14 Light One Arm DB Bench -a few extra sets. Improvement in the lefty again. Chest Flys Rehab Quote Link to comment Share on other sites More sharing options...
MattM Posted February 13, 2014 Author Share Posted February 13, 2014 (edited) Tuesday 2/11/14 Hamstring Warmup Banded Full Squat (100lbs band tension at top) 135+Bands x 5 225+Bands x 5 315+Bands x 3 405+Bands x 6 (Rep PR) -not my best Yoke Hold (beltless) 460 x 30 seconds 640 x 30 seconds 860 x 30 seconds (Weight PR) Torso Planks BW x 30 seconds x 3 Single Leg Calf Raises 60 x 12 x 3 Calf Raises (15 seconds rest) BW x 25 x 3 Edited February 13, 2014 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted February 13, 2014 Author Share Posted February 13, 2014 Wednesday 2/12/14 One Arm Row w/Cable Machine (strapless) 135 x 8 155 x 8 175 x 8 205 x 3 Cable Handle Pullover 70 x 12 85 x 12 x 3 Biceps Curl Machine (plate loaded) 45 x 12 90 x 12 135 x 6 Wrist Roller 25 x 1 35 x 1 25 x 1 -really smooth handles Quote Link to comment Share on other sites More sharing options...
MattM Posted February 14, 2014 Author Share Posted February 14, 2014 Thursday 2/13/14 Light one arm pressing, lefty made some good improvement today. Banded Lateral Raises Shrugs (various width grips) - A muscle in my neck contracted with wider grips that feels close to the "source" of the problem Rotator Cuff Work Triceps Work Quote Link to comment Share on other sites More sharing options...
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