Sam Goldner
Level 6 Valued Member
Howdy. If you’re reading this, thanks for your time and attention; if you’re not, totally understandable.
Quick background:
30 year old male; about 205#; husband and father
Physical therapist, strength and conditioning coach, nutrition coach, firefighter/EMT
15ish years MMA (not on the mats as much as used to but still get some in)
Specialize in treating and working with tactical athletes and combat sports athletes but I’ll work with basically anyone
Injury History - the only thing relevant still is my right shoulder clunks; possible labral involvement. First noticed it around 2020, non-painful; became painful around end of 2021; treated (details below) and now still clunks less frequently and with no pain
The shoulder issue was likely caused by workout imbalance for too long. I like minimalism and focus in my programs, but too much for too long without balance leaves gaps and gaps make things fall apart. I focused on overhead press for about 1.5 years and neglected doing enough pulling to maintain my shoulders properly; I should have had a cycle or two mixed in there focusing on pulling and I would have been fine. Didn’t do that, lesson learned. Treatment progressed from traditional physical therapy exercises, to adding in horizontal pulling, to adding in bottoms-up carries, to adding in crawling, to adding in hanging, to adding in bottoms up getups, to adding in pullups, to adding in horizontal pressing, to adding in vertical pressing. Throughout the many month process I progressed or eliminated the lower level exercises as needed.
From this whole ordeal I learned how to be more patient and trust the process; don’t impose my deadlines on G-d’s reality; just do what I’m supposed to and the results will go whatever way they’re supposed to. I’m not saying I’ve fully embraced it, but I’m better about it than I used to be, so at least I was able to pull something positive out of it.
My training plan for now is to focus on things other than pressing and let that improve ancillarily (don’t think that’s actually a word but it conveys what I want); so far that plan seems to be working based on the test results I’ll write below. Block periodization appeals to me for numerous reasons and I’ve never really tried it before so I plan to take it for a test-ride.
Primary exercises will focus on are Kb Snatch and DLCCJ. Secondary exercises will be crawling, DKb FS, and some type of upper-extremity pull.
Push: Crawling, plus some from Kb Sn and DLCCJ
Pull: Whatever upper-extremity pull I pick, plus some from Kb Sn and DLCCJ
Hinge: Kb Sn and DLCCJ
Squat: DKb FS, plus some from DLLCJ
Loaded Carry: Crawling
Block 1 will be a speed block utilizing King-Sized Killer for the Snatch, then EMOM crawling; variety days will include low/medium volume/intensity DKb FS and upper-extremity pulling.
Block 2 will be a power block utilizing a doubles version of Long Cycle of Death, then EMOM crawling; variety days will include low/medium volume/intensity DKb FS and upper-extremity pulling.
KSK and LCOD are from @Geoff Neupert and are the exact same program just different exercises. I like the simplicity of using the same parameters, and each utilizes 3 week phases so the blocks are short-enough to maintain the benefits of the previous block. The DLCCJ lets me overload the hinge and add more load since I’m using doubles, then translate that into speed and get some unilateral benefits with the single-bell snatch, which then sets me up to swap back to the DLCCJ with better force-production capability and stability, which then…
I completed about 6 weeks of an introductory version of the above program to make sure my shoulder was up to the idea and to get an idea of what load I should be using based on that shoulder. I have standards for my firefighters that I want them to achieve so I structured the tests based on those. The standards are as follows:
Push: .05xBW 1-Arm Press 1RM (we do a lot of unilateral work and want high strength in case of emergency)
Pull: BW+50# Pull-up 1RM (we do a lot of pulling, our gear weighs a minimum of 50#, and want high strength in case of emergency)
Hinge: 2xBW or 400# Deadlift, whichever is lower (we pick up things/people in various stances/positions and want high strength in case of emergency)
Squat: 1.5xBW Zercher Squat (we pick up things/people in various stances/positions and want high strength in case of emergency)
Loaded Carry: BW Suitcase Carry for 50 feet (we carry things all the time and want high strength in case of emergency)
My testing protocol is a self-selected weight for a comfortable set of 5, then add a self-selected weight for a comfortably heavy set of 3, then add a self-selected weight and go for a 2RM; if too heavy have a true 1RM, if perfect calculate 1RM off of the 2RM, if too light keep going and calculate 1RM based off of however many reps achieved. This protocol puts control in the hand of the individual being tested by letting them autoregulate the load, and it teaches them to pay attention to how a weight feels and what they’re able to do with it.
Test Results Sun, 11/06/22
Kb Snatch = 32k x 8 but shoulder clunked more than I wanted, tested again at very end of session with 24k and will be using that even though I can get more than 8 reps with it because I want to make sure the shoulder is good even when fatigued
Kb DLCCJ = not tested because going in to KSK block; will test when going in to LCOD block
ZS = 275# 1RM (too heavy for the double)
Pullup = 16# estimated 1RM (from 2RM)
OAP = 42k estimated 1RM (from 2RM)
DL = 385# estimated 1RM (from 2RM)
Previous RMs (for those that I’ve tested)
ZS = 250# 1RM (can’t remember when but many many months ago)
OAP = 40k 1RM as of about a year ago, and was shakier and painful on the right
DL = 405# as of end of March 2022
Why I say my plan seems to be working is because ZS improved even though haven’t done any in a few months, my DL dropped by only 5% over about 6 months even without really doing any maintenance lifts on a regular basis, and OAP improved and is also prettier and painless. I attribute the ZS improvement to regular DKb FS, DL maintenance to Kb Ballistics and FS, and OAP improvement to filling gaps through my rehab process and achieving better balance in my workouts.
This week will be a deload week because I’m feeling worn-down from work, not sleeping well, catching something from one of my little plague-carriers, etc. I don’t plan on this being a regular occurrence; just need it now and then will start the plan for real next week. I’m looking forward to this program and I hope my log will be helpful for others.
Thanks,
Sam Goldner, DPT
Quick background:
30 year old male; about 205#; husband and father
Physical therapist, strength and conditioning coach, nutrition coach, firefighter/EMT
15ish years MMA (not on the mats as much as used to but still get some in)
Specialize in treating and working with tactical athletes and combat sports athletes but I’ll work with basically anyone
Injury History - the only thing relevant still is my right shoulder clunks; possible labral involvement. First noticed it around 2020, non-painful; became painful around end of 2021; treated (details below) and now still clunks less frequently and with no pain
The shoulder issue was likely caused by workout imbalance for too long. I like minimalism and focus in my programs, but too much for too long without balance leaves gaps and gaps make things fall apart. I focused on overhead press for about 1.5 years and neglected doing enough pulling to maintain my shoulders properly; I should have had a cycle or two mixed in there focusing on pulling and I would have been fine. Didn’t do that, lesson learned. Treatment progressed from traditional physical therapy exercises, to adding in horizontal pulling, to adding in bottoms-up carries, to adding in crawling, to adding in hanging, to adding in bottoms up getups, to adding in pullups, to adding in horizontal pressing, to adding in vertical pressing. Throughout the many month process I progressed or eliminated the lower level exercises as needed.
From this whole ordeal I learned how to be more patient and trust the process; don’t impose my deadlines on G-d’s reality; just do what I’m supposed to and the results will go whatever way they’re supposed to. I’m not saying I’ve fully embraced it, but I’m better about it than I used to be, so at least I was able to pull something positive out of it.
My training plan for now is to focus on things other than pressing and let that improve ancillarily (don’t think that’s actually a word but it conveys what I want); so far that plan seems to be working based on the test results I’ll write below. Block periodization appeals to me for numerous reasons and I’ve never really tried it before so I plan to take it for a test-ride.
Primary exercises will focus on are Kb Snatch and DLCCJ. Secondary exercises will be crawling, DKb FS, and some type of upper-extremity pull.
Push: Crawling, plus some from Kb Sn and DLCCJ
Pull: Whatever upper-extremity pull I pick, plus some from Kb Sn and DLCCJ
Hinge: Kb Sn and DLCCJ
Squat: DKb FS, plus some from DLLCJ
Loaded Carry: Crawling
Block 1 will be a speed block utilizing King-Sized Killer for the Snatch, then EMOM crawling; variety days will include low/medium volume/intensity DKb FS and upper-extremity pulling.
Block 2 will be a power block utilizing a doubles version of Long Cycle of Death, then EMOM crawling; variety days will include low/medium volume/intensity DKb FS and upper-extremity pulling.
KSK and LCOD are from @Geoff Neupert and are the exact same program just different exercises. I like the simplicity of using the same parameters, and each utilizes 3 week phases so the blocks are short-enough to maintain the benefits of the previous block. The DLCCJ lets me overload the hinge and add more load since I’m using doubles, then translate that into speed and get some unilateral benefits with the single-bell snatch, which then sets me up to swap back to the DLCCJ with better force-production capability and stability, which then…
I completed about 6 weeks of an introductory version of the above program to make sure my shoulder was up to the idea and to get an idea of what load I should be using based on that shoulder. I have standards for my firefighters that I want them to achieve so I structured the tests based on those. The standards are as follows:
Push: .05xBW 1-Arm Press 1RM (we do a lot of unilateral work and want high strength in case of emergency)
Pull: BW+50# Pull-up 1RM (we do a lot of pulling, our gear weighs a minimum of 50#, and want high strength in case of emergency)
Hinge: 2xBW or 400# Deadlift, whichever is lower (we pick up things/people in various stances/positions and want high strength in case of emergency)
Squat: 1.5xBW Zercher Squat (we pick up things/people in various stances/positions and want high strength in case of emergency)
Loaded Carry: BW Suitcase Carry for 50 feet (we carry things all the time and want high strength in case of emergency)
My testing protocol is a self-selected weight for a comfortable set of 5, then add a self-selected weight for a comfortably heavy set of 3, then add a self-selected weight and go for a 2RM; if too heavy have a true 1RM, if perfect calculate 1RM off of the 2RM, if too light keep going and calculate 1RM based off of however many reps achieved. This protocol puts control in the hand of the individual being tested by letting them autoregulate the load, and it teaches them to pay attention to how a weight feels and what they’re able to do with it.
Test Results Sun, 11/06/22
Kb Snatch = 32k x 8 but shoulder clunked more than I wanted, tested again at very end of session with 24k and will be using that even though I can get more than 8 reps with it because I want to make sure the shoulder is good even when fatigued
Kb DLCCJ = not tested because going in to KSK block; will test when going in to LCOD block
ZS = 275# 1RM (too heavy for the double)
Pullup = 16# estimated 1RM (from 2RM)
OAP = 42k estimated 1RM (from 2RM)
DL = 385# estimated 1RM (from 2RM)
Previous RMs (for those that I’ve tested)
ZS = 250# 1RM (can’t remember when but many many months ago)
OAP = 40k 1RM as of about a year ago, and was shakier and painful on the right
DL = 405# as of end of March 2022
Why I say my plan seems to be working is because ZS improved even though haven’t done any in a few months, my DL dropped by only 5% over about 6 months even without really doing any maintenance lifts on a regular basis, and OAP improved and is also prettier and painless. I attribute the ZS improvement to regular DKb FS, DL maintenance to Kb Ballistics and FS, and OAP improvement to filling gaps through my rehab process and achieving better balance in my workouts.
This week will be a deload week because I’m feeling worn-down from work, not sleeping well, catching something from one of my little plague-carriers, etc. I don’t plan on this being a regular occurrence; just need it now and then will start the plan for real next week. I’m looking forward to this program and I hope my log will be helpful for others.
Thanks,
Sam Goldner, DPT
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