carusom1 Posted March 13, 2014 Share Posted March 13, 2014 Nice yoke hold! Are you leaning to the left? Yes, do some rows before stones as well. Quote Link to comment Share on other sites More sharing options...
MattM Posted March 13, 2014 Author Share Posted March 13, 2014 Haha I had to really look to make sure I was straight in the video, but I think the camera is actually tilted quite a bit since it was resting on on a tripod. If you look at the yoke bar and line it up with the door it's more even. Thanks again Mike! Wednesday 3/12/14 One Arm Rows (strapless, a touch of chalk) 115 x 40 (probably a Rep PR) 115 x 10 (to make 50 total) -handles on this DB were a tad thicker, I held dead center as well to avoid the lip of the DB resting on the wrist. DB Curls (rehab) 25 x 20, 15, 12 -working with the lefty, testing it out after the tweak on saturday One Arm Cable Pullover (rehab) 30 x 10 40 x 15 50 x 12 Barbell Forearm Curls (down finger tips) 100 total reps Reverse Barbell Forearm Curls 50 total reps Prone Posterior Delt Raise (manual resistance) 3 sets of 10 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 14, 2014 Author Share Posted March 14, 2014 Thursday 3/13/14 One Arm DB Overhead Press - some improvement in lefty, but not much. I'll lay off the deadlifts and hit the stones harder to keep the neck and small back/shoulder muscle rehab up without causing any more damage to the healing nerves. 100x6,8,1 to make 15 total for the lefty. Lateral Raises 30 x 10 x 3 -trying to "feel" this weird small muscle in the neck working Band Pushdowns (single arm) Orange Thick x 50, 25, 25 L&R Rotator Cuff External Rotation Blue Thin x 50, 25, 25 Orange Thin x 25, 25 -worked the upper back on the L side pretty well Sledgehammer Raises (ulnar flexor work) 12lb Hammer x 15 x 3 Moeller Walkouts BW x 100 seconds (Rep/Time PR) I'm just going to try and copy your PRs on these Mike! Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 14, 2014 Share Posted March 14, 2014 I didn't know you were doing beltless yoke holds. Looking really good- Quote Link to comment Share on other sites More sharing options...
MattM Posted March 17, 2014 Author Share Posted March 17, 2014 I didn't know you were doing beltless yoke holds. Looking really good-Thanks QT Saturday 3/15/14 Pendlay Row 45 x 10 95 x 5 135 x 5 155 x 5 225 x 6 x 3 Rope Pullups BW x 15 Atlas Stones (beltless, all to platforms) 230 x 2 @ 47.5" 230 x 2 @ 52.5" 265 x 2 @ 47.5" 265 x 2 @ 52.5" 310 x 2 @ 47.5" 310 x 2 @ 52.5" 340 x 1 @ 47.5" -all two motions for speed 230 x 3 @ 57.5" single motion (Rep PR) 230 x miss, 1 @ 62.5" single motion 265 x 2 @ 57.5" single motion (Rep RP) EZ Bar Curls 135 x 10 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 17, 2014 Author Share Posted March 17, 2014 Sunday 3/16/14 Lateral Drills Weighted Ladder Drill Long Jumps Plyo Pushups Stationary Bike & Some Walking on Track Quote Link to comment Share on other sites More sharing options...
MattM Posted March 18, 2014 Author Share Posted March 18, 2014 (edited) Monday 3/17/14 Time to start using the bench again while lefty catches up Speed Bench 45 x 10 95 x 5 135 x 5 225 x 5 275 x 3 x 5 Pushups BW x 40, 20, 20 Pullups 50 total Barbell Shrugs w/Gripforce attachment (grip work, neck rehab) 135 x 40, 20, 20 DB Curls 30 x 20, 15, 12 -extra with lefty DB Forearm Extension 35 x 10 x 3 Blob Hold 25 x 3 sets to failure Wrist Roller 25 x 20 seconds x 5 COC Closes #1 L&R x 1 x 3 #2 L&R x 1 x 3 (Weight/Volume PR) Edited March 18, 2014 by MattM Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 18, 2014 Share Posted March 18, 2014 Thursday 3/13/14 One Arm DB Overhead Press - some improvement in lefty, but not much. I'll lay off the deadlifts and hit the stones harder to keep the neck and small back/shoulder muscle rehab up without causing any more damage to the healing nerves. 100x6,8,1 to make 15 total for the lefty. Lateral Raises 30 x 10 x 3 -trying to "feel" this weird small muscle in the neck working Band Pushdowns (single arm) Orange Thick x 50, 25, 25 L&R Rotator Cuff External Rotation Blue Thin x 50, 25, 25 Orange Thin x 25, 25 -worked the upper back on the L side pretty well Sledgehammer Raises (ulnar flexor work) 12lb Hammer x 15 x 3 Moeller Walkouts BW x 100 seconds (Rep/Time PR) I'm just going to try and copy your PRs on these Mike! Had to go and beat me by 10 sec. Well played. Quote Link to comment Share on other sites More sharing options...
MattM Posted March 20, 2014 Author Share Posted March 20, 2014 (edited) Thursday 3/13/14 One Arm DB Overhead Press - some improvement in lefty, but not much. I'll lay off the deadlifts and hit the stones harder to keep the neck and small back/shoulder muscle rehab up without causing any more damage to the healing nerves. 100x6,8,1 to make 15 total for the lefty. Lateral Raises 30 x 10 x 3 -trying to "feel" this weird small muscle in the neck working Band Pushdowns (single arm) Orange Thick x 50, 25, 25 L&R Rotator Cuff External Rotation Blue Thin x 50, 25, 25 Orange Thin x 25, 25 -worked the upper back on the L side pretty well Sledgehammer Raises (ulnar flexor work) 12lb Hammer x 15 x 3 Moeller Walkouts BW x 100 seconds (Rep/Time PR) I'm just going to try and copy your PRs on these Mike! Had to go and beat me by 10 sec. Well played. Hahaha I couldn't resist it's about the only thing I could beat in your log! Wednesday 3/19/14 Deep Squat 45 x 10 135 x 5 225 x 5 315 x 3 365 x 1 405 x 1 455 x 1 500 x 2 (Rep PR) 455 x 5 -pretty safe double, but no spot and was squatting outside the safety bars so left it there. Incline Situps BW+25 x 15 x 3 GHR BW x 15 x 3 Seated Calf Raise 210 x 15 x 3 Walking around track. At a gym in IA today. Edited March 20, 2014 by MattM Quote Link to comment Share on other sites More sharing options...
dpc Posted March 20, 2014 Share Posted March 20, 2014 I don't think I'd call squatting 500x2 without a spotter and outside the rack a "safe double" lol Nice PR though! That's awesome! Quote Link to comment Share on other sites More sharing options...
MattM Posted March 22, 2014 Author Share Posted March 22, 2014 I don't think I'd call squatting 500x2 without a spotter and outside the rack a "safe double" lol Nice PR though! That's awesome! Haha thanks Dylan... It's motivation not to bottom out that's for sure! Log Clean & Press 90 x 5 120 x 5 155 x 12 x 5 (Volume PR) -starting the log light, but will continue to do quite a bit more volume while the nerves heal fully and get the motor pattern down again. Single Arm DB Press -some work w/lefty using 60lb DB Single Arm DB Triceps Extension 35 x 10 x 3 Jump Rope 500 total Quote Link to comment Share on other sites More sharing options...
MattM Posted March 22, 2014 Author Share Posted March 22, 2014 (edited) Saturday 3/22/14 One Arm Pulldown w/plate loaded cable machine 50 x 5 90 x 5 110 x 15 L&R -pleased with the equal strength between arms on this lift Pendlay Row 135 x 5 185 x 5 225 x 8 x 3 5 minutes incline walking between sets total, hamstring catches too Atlas Stones 230 x 2 @ 47.5" 230 x 2 @ 52.5" 230 x 2 @ 57.5" 230 x 2 @ 62.5" shouldered 265 x 1 @ 57.5" 310 x 1 @ 52.5" 340 x 1 @ 47.5" Series 1 - 43 seconds (Rep/Time PR) 230 x 1 @ 62.5" 265 x 1 @ 57.5" 310 x 1 @ 52.5" 340 x 1 @ 47.5" 360 x 1 @ 42.5" -not a single catch on the lip, beats old PR by 73 seconds! Persistence pays off on the stones for sure. https://www.youtube.com/watch?v=KT_zR2dpa4g Yoke Hold (beltless) 460 x 30 seconds 690 x 30 seconds 915 x 30 seconds (Weight PR) Wide Grip Pullups (dead hang, rehab) BW x 5 x 3 Dumbbell Posterior Raise 30 x 10 x 3 Rolling Thunder Lift 57.5 x 1 L&R 85 x 1 L&R 115 x 1 L&R 135 x 1 L&R 155 x 1 L&R 162.5 x 1 L&R (Weight PR) Barbell Curl Bar (45lbs) x 100 x 1 (Rep PR) -always wanted to be able to do this, very happy to finally have that under the belt. Wrist Roller 60 seconds stretching Edited March 22, 2014 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted March 25, 2014 Author Share Posted March 25, 2014 Monday 3/24/14 Shoulder Warmup/Rehab Bench Press 45 x 10 95 x 5 135 x 5 185 x 5 235 x 9 x 5 (Volume PR) -going through my log looking to fill in PR gaps while I continue to bring the bench up to speed Single Arm Speed DB Bench Press (lefty rehab) 70 x 10 L&R Cable Pullovers 50 x 12 70 x 12 90 x 12 Rear Delt Machine 90 x 12 110 x 12 130 x 12 Barbell Shrug 185 x 20 x 3 Gripper Work #2 closes L&R Trainer x 50 x 2 Blob Hold 30 x 10 seconds -grip was very tired at this point Quote Link to comment Share on other sites More sharing options...
MattM Posted March 25, 2014 Author Share Posted March 25, 2014 (edited) Tuesday 3/25/14 Hamstring Warmup Deep Squat 45 x 10 135 x 5 225 x 5 315 x 3 365 x 3 405 x 1 455 x 3 x 3 (Volume PR) Hanging Leg Raises 20 total Nordic Hamstring Curls NOTE: Bodyweight is finally down to LW status, weighed in at 230.6 this morning! Here's a bod shot for you Kelly Edited March 25, 2014 by MattM Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 27, 2014 Share Posted March 27, 2014 Nice work on the stones, you've made really good progress! Now about that photo... what are those bumps on your torso? Something looks wrong there. Quote Link to comment Share on other sites More sharing options...
MattM Posted March 28, 2014 Author Share Posted March 28, 2014 (edited) Nice work on the stones, you've made really good progress! Now about that photo... what are those bumps on your torso? Something looks wrong there. I think it's cancer... Thursday 3/27/14 One Arm Dumbbell Strict Press 20x10 40x5 60x5 80x3 100 x 17R (Rep PR) 100 x 8,4,8L (Volume PR) 100 x 3R (Volume PR) Dumbbell Elbow Elevated External Rotation 35 x 10 x 3 2" Circus DB Row (two fingers to stop rotation) ~145 x 3 x 3 Circus DB Clean & Press (~145lbs) -3 Cleans R -1 Clean & Press R (Weight PR) -5 Cleans L -First try with this thing, it's a piece of work for sure! Hercules Hold (rehab) - 1 min Dumbbell Lateral Raise - 50 reps with 10lbs Moeller Walkouts BW x 30 seconds x 3 Jump Rope -5 sets of 50 Edited March 28, 2014 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted March 29, 2014 Author Share Posted March 29, 2014 Saturday 3/29/14 Got to do some events outside today! It was, however windier than holy hell General Warmup ~ 1 hour of sweating including: Deep Squat 45 x 10 135 x 5 225 x 3 315 x 3 Lunge Stretching Seal Stretching Lady Muscle Work Sitting watching the guys do leg swings WORKOUT: Yoke Runs (1st time since winter started!!) 190 x 60ft, 60ft 280 x 60ft, 60ft 370 x 40ft, 40ft 460 x 40ft, 40ft 640 x 80ft ~14.5 seconds (Rep/Time PR) 640 x 80ft ~13.5 seconds (Rep/Time PR) 730 x 80ft ~17.81 seconds (Weight/Distance PR) -The yoke holds have been doing their magic Single Arm Hang (grip work) 36 seconds R 39 seconds L (Rep/Time PR) Dumbbell Hold (holding tops of hex dumbbells) 30 x 19 seconds (pinky out) 30 x 46 seconds (Rep/Time PR) 35 x 21 seconds (Rep/Time PR) -thumbs were shot after this Sandbag Row 205 x 10 x 3 (Technical Volume PR) -besides loading haven't done rows for reps before It was a good day 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 31, 2014 Author Share Posted March 31, 2014 Monday 3/31/14 WARMUP Jump Rope - 50 jumps x 6 Arm Rotations - 90 total, cross/reverse/forwards WORKOUT One Arm Dumbbell Bench Press 20 x 10 40 x 5 65 x 5 85 x 3 105 x 3 125 x 20 R 125 x 7,5,3L Wide Grip Pullups (dead hang, strict) BW x 6 x 3 Dumbbell Posterior Raise 35 x 10 x 3 -extra work for lefty as well Farmers Shrug (weight/hand) 130 x 30 x 3 NOTE: 3 reps stronger with lefty, but a ways to go before things even out again Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 1, 2014 Share Posted April 1, 2014 Looks like all that yoke work paid off!! The circus DB will get more comfortable as you use it. Your press is strong, just need to get in a good position and you'll make good gains. Quote Link to comment Share on other sites More sharing options...
MattM Posted April 2, 2014 Author Share Posted April 2, 2014 Thanks Mike, and I should say I really wish I could have been in LA to see you compete! Kelly had some good stories and play by play for me, hopefully somebody has footage of you doing the events Quote Link to comment Share on other sites More sharing options...
MattM Posted April 2, 2014 Author Share Posted April 2, 2014 Tuesday 4/1/14 WARMUP Deep Squat 135 x 7 x 5 EZ Bar Biceps Curl 85 x 10 x 5 WORKOUT Atlas Stones 230 x 2 @ 47.5 230 x 2 @ 52.5 230 x 2 @ 57.5 230 x 1 @ 62.5 265 x 1 @ 52.5 310 x 1 @ 52.5 340 x 1 miss, caught on lip of platform 340 x 1 @ 52.5 (Weight/Height PR) 310 x 1 @ 52.5 265 x 3 @ 57.5 (Rep PR) Yoke Hold 460 x 30 seconds 690 x 30 seconds 920 x 30 seconds (Weight PR) Quote Link to comment Share on other sites More sharing options...
MattM Posted April 4, 2014 Author Share Posted April 4, 2014 Thursday 4/3/14 WORKOUT 1 Warmup - jump rope, arm circles, criss/crosses One Arm Dumbbell Overhead Strict Press 20 x 10 40 x 5 65 x 3 85 x 3 105 x 10L 105 x 10R 105 x 14L (Rep PR, Volume PR) 105 x 14R (Volume PR) -I only took the right arm as far as the left one would go. This is a HUGE step towards recovery for me, I'll be setting some big personal goals TBA soon once I've evened out completely. Log Clean & Press 160 x 1 180 x 1 200 x 1 220 x 1 240 x 1 260 x 1 -getting the feel for the log again Elbow Elevated External Rotation (rotator cuff work) 40 x 10 x 3 WORKOUT 2 Gripper Work Trainer x 3,3,5,5,10,10 Trainer x 20+30 second hold x 3 (extra for lefty) COC #2 x 1+10 second hold -no chalk where I was Single Leg Calf Raises w/hold at top BW x 20 x 3 Single Leg Dorsiflexion BW x 20 x 3 Single Leg Bent Knee Calf Raises BW x 20 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 5, 2014 Author Share Posted April 5, 2014 Saturday 4/5/14 Incorporating the deadlift again, making plate or quarter jumps up each week till I get back up to respectable weights. Speed Deadlift 135 x 5 185 x 5 225 x 5 275 x 5 x 3 -light and fast, no trouble from the neck Farmer's Hold 180 x 15 seconds x 3 (Volume PR) -30 seconds between holds, very easy technical PR. Will be adding 10-20lbs a week for rehab. Double Over Axle Deadlift 110 x 3 160 x 3 220 x 3 270 x 3 310 x 1 345 x 1 (Weight PR) 350 x 1 (Weight PR) 2.18" Handle Circus DB Lift (145 lbs) 145 x 1 x 2 R (Weight PR, Volume PR) 145 x multiple attempts L 2.5" Handle DB Hold (50 lbs) 50 x 64 seconds L x 1 50 x 62 seconds R x 1 -technical PRs 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 7, 2014 Author Share Posted April 7, 2014 (edited) Monday 4/7/14 WARMUP Arm rotations Leg swings Wide Pullups BW x 2 x 7 EZ Bar Biceps Curl 15 x 10 65 x 5 105 x 5 125 x 5 135 x 6 x 3 WORKOUT Metal Keg Clean & Press 100 x 10 x 3 -used a 100lb plate 160 x 1 x 2 -keg was filled with water 230 x 1 x 2 (Weight PR, Volume PR) First attempt at keg pressing: Success! I just need to adjust my R hand more towards the center to make the press easier next time. Edited April 7, 2014 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted April 7, 2014 Author Share Posted April 7, 2014 https://www.youtube.com/watch?v=vPizqQDKlPY 1 Quote Link to comment Share on other sites More sharing options...
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