Solid OHP and benching and those Trap bar walks have to be building serious foundation.
Thanks GV, Ive realized its all about adjusting and realizing that I slow and steady is my only route. Since I cant do strict OH press Ill give a little leg drive, Benching is slowly creeping up using 531 will help me steadily build up strength. As far as the trap bar walks its one of the few conditioning type movements that I like…kind of.
1A - SGHP - 135,155,185,205,225,235x5 245x3
1B - Band Lateral Raises - 4x15-20
2A - Paused Floor Press - 135,155,185,205,225x8 245,225x3
2B - Chins +35lb of Chains - 5x5
3A - Poundstone Curls - 51,33,30,30
3B - Band Pushdowns - 4x15
4A - Paloff Press - 10,15,15
4B - HLR - 3x10
What is a “poundstone curl?”
BTW regarding your previous question about stiff bars, I’m like Dave. I really don’t do anything different. I figure if I can survive with those bars, it will make ones at the meet easier.
[quote]Crippler56 wrote:
What is a “poundstone curl?”
BTW regarding your previous question about stiff bars, I’m like Dave. I really don’t do anything different. I figure if I can survive with those bars, it will make ones at the meet easier. [/quote]
Its really just a curl with an olypic bar with no weight added for as many reps as possible…Derek Pounsdtone did them and thats how a simple barbell curl was called a pounsdtone curl, like Kroc Rows
Yesterday included two family parties and work so Brooklyn to Pennsylvania to Staten island… Started at 3am on Saturday ended 2am on Sunday it hurt teh gym gainzzzz fo sho
Squat - 275,320,355x3 275x6x3
1a - seated db cleans - 30,40,45,50x12
1b - rev db fly - 30x20,20,15,15
Chins 8, +45x3,4,4,4,3 bwx11
HLR - 3X15,12,10
2 family parties had to require a ton of eating and drinking so cudos for being able to lift at all.
Thanks GV, it was a long day…
yesterday
Deads - 315, 405, 435 x3
Oh press - first rep cleaned - 135,145,165,175,185 x5
Meadows Row - 1plt x 20 2plt x 15 3plt x 10 4plt x 5 2plt x 12
Leg press - 3pps x15 4pps x10,15,12
Trap bar walks - 2pps x 40yd 3pps x3 x40 yd 2pps x 40_yd
Keeping the Deads volume low
[quote]MattyXL wrote:
[quote]NHLFTR wrote:
What did you finally do about your neck? I apologize to ask because I’m sure you’ve already discussed it on this thread somewhere.[/quote]
Thats ok bro, I appreciate you asking. I decided, per the surgeon’s opinion not to do the surgery. I was very surprised as usually the docs want to cut you up. He basically said since I am not experiencing any pain, and my strength is coming back slowly, he doesent see a need for it at this time and will simply monitor it. After the one epidural I havent had any significant pain, I still have weakness and numbness down my right arm, but from going to no benching to finally getting up to 290 it shows progress albeit slow progress
[/quote]
Coming across this study reminded me of your situation:
Investigation of the dose-dependency of citicoline effects on nerve regeneration and functional recovery in a rat model of sciatic nerve injury.
So, perhaps supplementing with citicoline (aka CDP-Choline) might help your recovery. It is a rat study but worth a shot I would say. Might even make you a bit smarter, since it is often touted as a nootropic in humans. And boy do you need that!
[quote]infinite_shore wrote:
[quote]MattyXL wrote:
[quote]NHLFTR wrote:
What did you finally do about your neck? I apologize to ask because I’m sure you’ve already discussed it on this thread somewhere.[/quote]
Thats ok bro, I appreciate you asking. I decided, per the surgeon’s opinion not to do the surgery. I was very surprised as usually the docs want to cut you up. He basically said since I am not experiencing any pain, and my strength is coming back slowly, he doesent see a need for it at this time and will simply monitor it. After the one epidural I havent had any significant pain, I still have weakness and numbness down my right arm, but from going to no benching to finally getting up to 290 it shows progress albeit slow progress
[/quote]
Coming across this study reminded me of your situation:
Investigation of the dose-dependency of citicoline effects on nerve regeneration and functional recovery in a rat model of sciatic nerve injury.
So, perhaps supplementing with citicoline (aka CDP-Choline) might help your recovery. It is a rat study but worth a shot I would say. Might even make you a bit smarter, since it is often touted as a nootropic in humans. And boy do you need that![/quote]
This is golden, thanks very much…nerve regeneration and making my brain function better than a T-rex brain what do I have to lose!!!
Thanks for thinking of me, its much appreciated bro
Quick one today
1a - Bench - 205, 245, 265x3
1b - face pulls - 5x15
CG incline bench - 135x20 155x20 175x15 185x10
2a - DB incline press 70x5x15
2b - Chest Supported Rows - 70x5x15
In and out in under an hour pressed for time
Bench is coming back nicely Matty. Good work.
Thanks Dave…slowly but surely.
With that being said, its been just about a year since the injury, here is the breakdown on my 4 major lifts.
Bench before injury - Gym TnG 365, Comp 325 / 1 year after Injury 290 - TnG True 1rm
Deadlift before injury - Gym and Comp 540 / 1 year after injury - Never went higher than 515 a few months ago and have struggled since
Squat - Comp 420 / 1 year after injury 455 in gym no competitions since.
MP - Before Injury 250 Strict Press / 1 Year After injury 185x3 Push Press 205
Positive side - Dropped from 256 to 235 as of this morning (admittedly my diet has been horrid the past few weeks)
Disapointing and disconcerting to look at it this way However, remember that last summer benching 1 plate was a struggle and DB pressing 40lbs was impossible, I know progress, albeit slow is being made. My strict press will probably be eradicated going with the push (ish) press instead as it may be healthier.
I hope by December my numbers will improve to the point where I can compete. I have to take a wait and see approach, as well as telling myself it IS getting better. Im hoping Infinite Shore’s mention of using Citicoline as possible aid in nerve regeneration will speed up recovery. Now this has only been tested in Rats with regards to nerve re-generation, but if I start growing whiskers and long teeth, but full strength Ill take the trade off lol.
Good luck Matty. Your improvement, following a major injury is impressive. It’s not a sprint. It’s a marathon.
Where did you go to in Pa? Keep working, its coming back!
You’re making excellent progress. Onwards and upwards! The massive amount of time invested and your will to improve are key and showing great results. You will compete again do well because you want to.
Crippler - Thanks very much, I always have to keep the marathon mantality
GV - Onwards and Upwards is correct thanks very much
G1 - Whats up bro! It was Stroudsburg, about 100 miles, thanks for stopping by.
Today…volume whore edition
SGHP - 135,155,185,225,235,245x5
Pendlay Row - 135,185,225,245,275,315x8
DB Floor Press - 50,70x20 90x10
Meadows 6 way - 10x10 20x6
Db laterals - 40,50x15 30x20
Band pushdowns SS tri ladders 4x15 4x15
Trap Bar Walks 135x80yds, 225x40 yds 315x40 yds 405x2x20yds
Solid
Squat - 250,275,315x5 365x1
Pause Squat - 275x2x5 225x5
Hang Clean - 135,155,175,185,205x5
Bench - 135,185x10 225x2x5
WG pull up - 8,6,6,5
Face pull - 3x15
HLR - 3x15
5/19
Deads - 315,340,405x5 455,475,495x1
OH Press - 135,155,175x8 185x5 135x12
Klokov Press - Barx20 55x20
Belt Squat Machine - 1PPSx20 2PPSx15x2
Meadows Row - 1plt x20 2plt x20 3plt x10 2plt x20
Tris - Alot
Trap Bar Walks , Prowler Push
135x40yds 2plts x40yds
225x40yds 4plt x40yds
315x40yds 6plt x40yds
First time pulling 5 wheels with these ridiculously stiff bars, probabaly had a little more in me, I think these stiff bars will make me stronger for sure when pulling on bars with some whip.
First time using a belt squat machine, didnt feel good on the knees TBH…