The MilkMan Delivers: The Road to 40

Thanks, I have been feeling pretty good up until yesterday's judo session where I managed to get thrown during newaza sparring (groundwork) by a 130kg guy and landed on my shoulder. So in terms of feeling jacked, my shoulder feels pretty jacked up but not in the way I was hoping!

Hopefully that'll heal up soon and I can get back to it!

Thanks for the message.

Ouch. :( Swift recovery, bro.
 
Been taking Ibuprofen and it seems to have eased the pain a little. Managed to bench and deadlift today.

Building The Monolith, Week 5, Day 4

Band Pullaparts
Banded Shoulder work

Bench Press

50kg X 5
55kg X 5
60kg X 5
62.5kg X 5
72.5kg X 5
82.5kg X 5 X 5

Trapbar Deadlift
85kg X 5
105kg X 5
125kg X 5
127.5kg X 5
145kg X 5
165kg X 3 X 5 reps

Upright Plate Rows
10kg X 2 X 25 reps
20kg X 3 X 20 reps

Barbell Curls
22.5kg X 9 X 12 reps

Neckwork
 
Building The Monolith, Week 5, Day 5

SOHP
20kg X 5
27.5kg X 5
32.5kg X 5
40kg X 5
42.5kg X 15 X 5 reps

Squat
65kg X 5
85kg X 5
95kg X 5
110kg X 5
127.5kg x 5
95kg X 20

Trapbar Shrugs
85kg X 7 X 15 reps

Band Pullaparts
4 X 30 reps

Neckwork

Shoulder still a bit iffy, but was able to lift without it causing too many issues.

PM: Walking 25 minutes
 
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Building The Monolith, Week 6, Day 1

SOHP
30kg X 5
40kg X 5
45kg X 5
50kg X 5
57.5kg X 5
65kg X 3
65kg X 2
50kg X 10
50kg X 10
50kg X 7

Couldn't get 5 straight reps on the 65kg set - not sure how much shoulder is to blame and whether I would have got it anyway, did extra sets at 50kg as an attempt at redemption.

Squat
80kg X 5
100kg X 5
112.5kg X 5
127.5kg X 5
142.5kg X 5 X 5

Band Pullaparts
3 X 35 reps

Neckwork
 
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Building The Monolith, Week 6, Day 4

Didn't end up doing bench & deadlift yesterday - knocked my right shoulder again at judo on Wednesday evening and when I came to warm up for my bench press with 60kg, it was causing me a fair amount of pain. Did some neckwork and curls and then just helped out coaching some of the lower grades on the mat on Thursday evening - needless to say didn't do the randori session as planned. Hopefully a little bit of rest and some more ibuprofen will sort this out soon.

Today I just did some conditioning: LISS jogging for 43mins 37secs with my wife.
 
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What is it with the injury bug doing the rounds in the logs...?

Wish you a speedy recovery, and stay mobile!
I think for me it's a combination of age, and trying to hang with the big boys in judo whilst not being that big myself!

I managed to get the bench and deadlift session done today though:

Building The Monolith, Week 6, Day 5

Bench Press
60kg X 5
65kg X 5
70kg X 5
72.5kg X 5
82.5kg X 5
92.5kg X 5 X 5

Trapbar Deadlift
65kg X 5
105kg X 5
145kg X 5
147.5kg X 5
165kg X 5
185kg X 3 X 5 reps

Neckwork
Banded Facepulls 4 X 25 reps
 
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Building The Monolith, Week 6, Day 6

SOHP
20kg X 5
30kg X 5
40kg X 5
50kg X 12 X 5 reps

Squat
60kg X 5
80kg X 5
100kg X 5
112.5kg X 5
127.5kg X 5
142.5kg X 5
105kg X 20

Band Pullaparts
5 x 20 reps

Neckwork



Here ends the 6 weeks of Building The Monolith, I'm feeling pretty beat up if I'm honest, but I expect that's due to the knocks suffered at judo more than anything else.

Will think about doing some 1RM testing for the remainder of this week and then decide what I'll be doing afterwards. I have a summer holiday coming up in a month, so may lean towards a more bodybuilding style approach for a bit.
 
Tested my SOHP 1RM today, bearing in mind my shoulder has been dodgy for the past couple of weeks, it didn't go as bad as I thought, although still pretty poor - I did 85kg X 1 about 8 years ago, so I'm miles away from that at the moment.

AM:
Plate & band shoulder complex to warm up.

20kg X 10
30kg X 10
40kg X 5
50kg X 3
60kg X 2
65kg X 1
67.5kg X 1
70kg X 1
72.5kg X 1

DB Overhead Press
10kg DBs X 4 X 12 reps

Barbell Curls
20kg X 10
22.5kg X 15
25kg X 12
27.5kg X 10
20kg X 10

PM: Came back to do some squats

60kg X 5
100kg X 5
120kg X 3
140kg X 2
150kg X 1
160kg X 1
170kg X 1
180kg X 1 - beltless PR!
190kg X fail (belted) came out the hole...but then went back down 😂



Judo randori session 1.5hrs
 
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Tested my SOHP 1RM today, bearing in mind my shoulder has been dodgy for the past couple of weeks, it didn't go as bad as I thought, although still pretty poor - I did 85kg X 1 about 8 years ago, so I'm miles away from that at the moment.

AM:
Plate & band shoulder complex to warm up.

20kg X 10
30kg X 10
40kg X 5
50kg X 3
60kg X 2
65kg X 1
67.5kg X 1
70kg X 1
72.5kg X 1

DB Overhead Press
10kg DBs X 4 X 12 reps

Barbell Curls
20kg X 10
22.5kg X 15
25kg X 12
27.5kg X 10
20kg X 10

PM: Came back to do some squats

60kg X 5
100kg X 5
120kg X 3
140kg X 2
150kg X 1
160kg X 1
170kg X 1
180kg X 1 - beltless PR!
190kg X fail (belted) came out the hole...but then went back down 😂



Judo randori session 1.5hrs

That 180 moved fast. That 190 probly right at the end of a deload
 
Bench Press
60kg X 1
70kg X 1
80kg X 1
90kg X 1
100kg X 1
105kg X 1
107.5kg X 1
110kg X 1
112.5kg X 1

Left it there due to shoulder....might have been able to eek out 115kg but played it conservative.

Neckwork.
 
Shoulders & biceps session

Plate / band shoulder complex warmup

SOHP
25kg X 5
30kg X 5
35kg X 5
42.5kg X 5
50kg X 5
57.5kg X 6
50kg X 8
42.5kg X 10

Seated DB Press
10kg DBs X 20, 20, 15
5kg DBs X 20

DB Front Raises
2.5kg DBs X 4 X 20 reps

Trapbar Shrugs
65kg X 20
75kg X 18
85kg X 15

Barbell Curls
20kg X 3 X 15 reps

Seated Hammer Curls
5kg DBs X 3 X 20 reps

Neckwork
 

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