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SG Training Log

Sun 04/10/23 - Grind Block Phase 1 Week 3 Day 1
Warmup:
Kb Thruster with Squat Curl to exit: 32k x 1/3 each side, alternating
Work Sets:
A1) Kb One Arm Press x 32k = 2,3; 25
A2) Kb Double Front Squat = 2,3; 25
B) Loaded Carries = Various getups x 32k x 10min

Notes:
3 Easy 5 Good
Presses are feeling better and better with each session. Really pushed it today to be able to hit those numbers, pleased with my pace.
 
Tues 04/11/23 - Grind Block Phase 1 Week 3 Day 2
Warmup:
Kb Thruster with Squat Curl to exit: 32k x 1/3 each side, alternating
Work Sets:
A1) Kb One Arm Press x 32k = 2,3,5; 28
A2) Kb Double Front Squat = 2,3,5; 28
B) Loaded Carries = Various Getups x 32k x 10min

Notes:
3 Easy 5 Good
Excited to be switching blocks soon
 
Thurs 04/13/23 - Grind Block Phase 1 Week 3 Day 3
Warmup:
Kb Thruster with Squat Curl to Exit: 32k x 1/3 each side, alternating
Work Sets:
A1) Kb One Arm Press x 32k = 3,5; 27
A2) Kb Double Front Squat = 3,5; 27
B) Loaded Carries = Various Getups x 32k x 10min

Notes:
3 Easy 5 Good
R shoulder felt a little funky during the workout, like it was fatiguing internally quicker than the other one, but went away quickly.
Last day best day for this block; happy I’m switching blocks to DCJ next workout.
 
Fri 04/14/23 - Ballistic Block Phase 2 Week 1 Day 1
Warmup:
A1) Kb DCP = 2/3 x D32k
A2) Kb Goblet Squat Bicep Curl = 2/3 x 32k
Work Sets:
B) Kb Double Clean and Jerk x D32k = 4,6; 30
C) Loaded Carries = Various Crawls, Carries, and Getups x 32k x 10min

Notes:
5 Easy 5 Good
Very pleased with total volume and how easy everything felt. It’s a huge difference to only need to do one set per set (as opposed to press, switch and press again, then squat).
 
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Sat night 04/15/23 - Ballistic Block Phase 2 Week 1 Day 2
Warmup:
A1) Kb DCP = 2/3 x D32k
A2) Kb Goblet Squat Bicep Curl = 2/3 x 32k
Work Sets:
B) Kb Double Clean and Jerk x D32k = 6,8; 28
C) Loaded Carries = Various Crawls, Carries, and Getups x 32k x 10min

Notes:
5 Easy 5 Good
R shoulder feels good with the DCJ
 
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Sun 04/16/23 - Ballistic Block Phase 2 Week 1 Day 3
Warmup:
A1) Kb DCP = 2/3 x D32k
A2) Kb Goblet Squat Bicep Curl = 2/3 x 32k
Work Sets:
B) Kb Double Clean and Jerk x D32k = 6,8; 28
C) Loaded Carries = Various Crawls, Carries, and Getups x 32k x 10min

Notes:
5 Easy 5 Good
R shoulder felt great
Hands are getting hot and raw from the higher frequency lately
 
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Tues 04/18/23 - Ballistic Block Phase 2 Week 2 Day 1
Warmup:
A1) Kb DCP = Skipped
A2) Kb Goblet Squat Bicep Curl = Skipped
Work Sets:
B) Kb Double Clean and Jerk x D32k = 4,6; 40
C) Loaded Carries = skipped

Notes:
4 Easy 5 Good
Skipped warmup and loaded carries due to time, but then went directly into wrestling class for an hour
 
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Wed 04/19/23
Variety Day

30 minutes, alternated:
Various getups
Sled Push x 105# x 1 length
Sled Pull x 105# x 1 length
Walked in between each of the above exercises to get to next starting spot
 
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Thurs 4/20/23 - Ballistic Block Phase 2 Week 2 Day 2
Warmup:
A1) Kb DCP = Skipped
A2) Kb Goblet Squat Bicep Curl = Skipped
Work Sets:
B) Kb Double Clean and Jerk x D32k = 4,6,8; 40
C) Loaded Carries = skipped

Notes:
4 Easy 5 Good
Skipped warmup and loaded carries due to time, but then went directly into Gi for an hour, had an hour off and then did Nogi for an hour.
Very very happy with how everything felt and with pace/volume. Got more than I was hoping and didn’t feel like working as hard as I could have.
Weight is low 190#s; staying in the Heavy division for the April 30th Chicago Open Nogi. Super stoked.
 
Mon 4/24/23 - Ballistic Block Phase 2 Week 2 Day 3
Warmup:
A1) Kb DCP = Skipped
A2) Kb Goblet Squat Bicep Curl = Skipped
Work Sets:
B) Kb Double Clean and Jerk x D32k = 6,8; 42
C) Loaded Carries = Various carries and sled

Notes:
3 Easy 5 Good
Spectacular workout
 
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Tues 4/25/23 - Ballistic Block Phase 2 Week 3 Day 1
Warmup:
A1) Kb DCP = Skipped
A2) Kb Goblet Squat Bicep Curl = Skipped
Work Sets:
B) Kb Double Clean and Jerk x D32k = 4,6; 50
C) Loaded Carries = Skipped

Notes:
3 Easy 5 Good
That was fantastic. Skipped stuff because of time but the 20 minutes of DCJ was phenomenal and killer.
Also did Gi and some flow rolling, then wrestling technique later.
Nogi tournament is Sun; very excited. Planning to do some recovery stuff tomorrow, then hit the last two days of the ballistic block on Thurs/Fri if I’m feeling it, then rest until the tournament. Walking around at about 194# right now so will be going into the weight class in the middle of the bracket instead of the top but it really doesn’t matter. I feel good, didn’t starve or dehydrate myself, and hopefully my opponents did so they’ll be weak little ducklings or newborn giraffes.
 
Thurs 4/27/23 - Ballistic Block Phase 2 Week 3 Day 2
Warmup:
A1) Kb DCP = Skipped
A2) Kb Goblet Squat Bicep Curl = Skipped
Work Sets:
B) Kb Double Clean and Jerk x D32k = 4,6,8; 28
C) Loaded Carries = Skipped

Notes:
4 Easy 4 Good
Deloading for the tournament this Sunday, but also am feeling pretty tired. I got sick last week and didn’t get as much good sleep in the last two days as I would have liked. Tomorrow I’ll either do another deload lift day to complete all the workouts in this block, or do some recovery stuff; not sure yet.
Also did Gi and Nogi class, technique and relatively light rolls. I smashed my shin last week during a wrestling class and it still hurts a decent amount when I touch it; I‘ve been using arnica gel liberally for the past several days to decrease the swelling and I think it’s helped, but I also just tried spray-on lidocaine tonight before class and that seemed to drop the pain significantly for a few hours until it wore off. I will likely be applying that before my first match.
 
Fri 4/28/23 - Ballistic Block Phase 2 Week 3 Day 3
Warmup:
A1) Kb DCP = Skipped
A2) Kb Goblet Squat Bicep Curl = Skipped
Work Sets:
B) Kb Double Clean and Jerk x D32k = 6,8; 28
C) Loaded Carries = Various getups x 32k
D) Static Stretching routine

Notes:
3 Easy 4 Good
Super tired today, glad to get this last session in and used it as another deload. Now just rest up until Sunday, maybe do some walking and stretching but we’ll see.
 
So, yesterday’s tournament didn’t exactly go the way I was hoping.
Don’t look at the pictures if you’re squeamish.
Textual summary, my opponent was behind me and picked me up to slam me on my side; I stuck out one of my legs to slow it down/prevent the slam. R knee buckled and bent sideways, my knee hit the ground with my foot off to the side, knee flexed 90 degrees and bent outward 90 degrees. Patella dislocated and spontaneously relocated, I felt/heard a series of rapid pops and tears, and based on mechanism and testing I likely tore/damaged my ACL/MCL/MPFL/possibly meniscus. Should be getting an MRI sometime this week to confirm what’s involved and to what extent, then will figure out rehab plan after that. Full return-to-sport after an injury like this is 6-12 months. I’m taking a day or two off to veg and focus on the knee, but I’m letting the creative juices flow and percolate to figure out what I’ll do for working out during the initial stages of this process.
 

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Sam Goldner said:
Welcome back; sorry if you’ve been back for a while and I didn’t notice.
I edited the post while you were responding. Check again for the details, but short answer is yes.
Click to expand...
No very recent. Just started logging again. Sorry for the injury… best of luck on the recovery!
 
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