Magnesium Carbonate, 4oz Gloves, and Sledgehammers

Added bagwork video to previous log entry. Helpful critique is welcome




2023/03/4 - ZDL/OHP - 5x5 session


Jump Rope
Dynamic Stretches


1x6 min round FightTime Timer MMA workout 50% intensity


Zercher Deadlift + 3 kicks per side, last leaping
155x5 - spinning back
185x5 - high round
215x5 - side
220x5 - mid round
225x1
225x1 - Pulled my left groin slightly in BJJ passing DLR guard on Monday. Didn’t think about it too much til getting into Zercher position. Just feel it pulling pretty good and wanting to hurt at 225.
Tried dropping the weight to 185 and still feels like I shouldn’t do anymore just getting into position


Overhead Press / Rope Pull-Ups + 3 palm strikes on bag
95x5
115x5 - so out of sorts from the ZDLs feeling off that I forgot to do pull-ups
135x5 / 6
140x5 / 6
145x5 / 6
150x5 / 6
155x6 / 6


2x6 min round FightTime Timer MMA workout 50% intensity


Stretching
Hot tub

Anybody got a place to get some HGH to aid my recovery?
 
Last edited:
Still fighting and trying to aid my groin pull recovery. Skipped BJJ last Monday because of it. Couldn't shrimp or shoot, so making it through warm-up would've been out of the question. Thought about going to drilling class Friday but had some other things I had to take care of.



Fairly light recovery workout today due to that.


3/12

Jump-rope - 150 count instead of 100
Dynamic stretches - feeling pretty good so far, except for going above parallel on side stretch, but it's mainly low positions that have been the issue.


Jason Scully solo drills - Aimed for a minute per movement with 30 seconds rest. Got the first 18 movements in. Had some extra rest and only did 30 seconds on a couple of them, but not terrible. Good recovery workout. Muscles felt pretty good, even the shrimps and shots.


3 Rounds 20x BW Squats, 10x Push-ups, 5x Rope Pull-ups



Unfortunately, I won't make it to BJJ tomorrow, due to church Trustee meeting. May try to do some other movement drills tomorrow depending on what time works out to,
 
2023/03/19 - Squat/Bench - rebound workout
Groin still a little tender on some things so not pushing much today, especially on squats. Need some BJJ


Jump rope
Dynamic Stretches


1x6 min round Shoutbox MMA workout 50% intensity w some extra combos


Overhead Squat +3 kicks each leg, alternating (last each leaping)
45x8 - spinning back - this was the check. Not really painful, but my groin is still tender and tight enough that my heels were coming off the ground the last couple of reps
50x8 - high roundhouse - jumping kick definitely pulled
55x8 - side
60x8 - mid roundhouse - definitely most stressful on the recovering groin right now, but could be worse
65x8 - front push
70x8 - low round - better than the higher roundhouses
75x8 - front snap
80x8 - hook kicks - no jumps


Paused Bench / 100lb unilateral Thick handle DB rows + 3 palm strikes per side
135x5 / 8
155x5 / 8
175x5 / 8
180x5 / 8


Fighting myself on getting started (other stuff that I feel I need to get done and not wanting to re-pull the groin) and keeping going today so took too long overall and pre-WO wore off. Decent restart w/o I think, though.


Bridges
Some Stretches
Hot Tub later
 
3/20 BJJ - comp rounds. Working from butterfly guard. Groin still sore at times, there were some things I wanted to do but couldn't, but a good workout.
 
3/27 BJJ - butterfly guard comp rounds again. Just was not fully up to snuff, even if my groin wasn't still bothering me. Groin seemed better than last week but still recovering. Some sort of cold bug attacking my house. Ended up catching a foot with my face and got a nice shiner from it.

Didn't lift on Sunday due to working on other things and trying to not push my groin too much
 
4/2 Skipped lifting again to work on other stuff as well as baby my groin some more.

4/3 BJJ - butterfly guard comp rounds. Did not feel as good as previous week, but got some good work in. Still not able to hold things as well with my left leg.


4/9 - trying to regain lost flexibility in my groin. Still feeling pull on roundhouse kicks, especially when I try to go high. Even low kicks pull when I try to put power into it though. This is really starting to tick me off.

Warm ups
Bag work
2x6 min rounds Fight time MMA timer, .5 intensity

Overhead squats
45x5 - Tight in the bottom. Not going as low as I should
45x5
45x5 - Better than the first set but need to work on stretching the bottom position like I did years ago...

DOH DL
45x5
135x5 - felt nice and easy, no strain on groin
225x8
275x8 - felt a lot harder than it should have…

Mixed grip
315x5 - Didn't feel a pull, but could feel my groin so this is a good spot to stop…
315x5



Bridges
Splits stretching
 
Missed Monday night BJJ due to church trustee meeting. No karate for the kids this past week due to Y schedule break.


2023/04/16 - Squat/Bench - reload workout, again - Groin still recovering.

Jump rope
Dynamic Stretches


1x6 min round Shoutbox MMA workout 50% intensity w some extra combos


Overhead Squat +3 kicks each leg, alternating (no jumping kicks today)
45x5
65x5
85x5
105x1
Back Squat
105x6 - spinning back - Definitely feel the stretch in my groin. Borders on pain the last few reps so not gonna push too much, but need to get something in.
OHS
105x1
Back Squat
105x6 - high round
105x6 - side
105x6 - mid round
105x6 - front push
105x6 - low round
105x10 - front snap
105x20 - hook kicks
- Boy that was humbling...

Calf Raise + Quarter Squat (CNS reacclimate to heavy on shoulders)
135x10
225x10 / 8
315x8 / 5


Paused Bench / 100lb unilateral Thick handle DB rows + 3 palm strikes per side
135x8 / 5
155x5 / 5
175x8 / 5
180x5 / 5
185x5 / 5
190x5 / 5


Some stretches
Hot Tub later
 
Didn’t lift last Sunday due to too much going on. Missed BJJ on Monday as well.


BW down to ~212lbs. 7lb yet to go to my goal of 205. May aim a little lower.


2023/04/30 - ZDL/OHP - 5x5 session


Jump Rope
Dynamic Stretches


Kata - focus on consistent good stances, separating movements, and snapping the ends of each movement, as well as making some changes in the first part of the kata I need for black belt form what I had remembered for it.


Zercher Deadlift + 3 kicks per side, last leaping
155x2 - not willing to push my groin anymore yet. Didn’t even get all the way down between reps. Switched to a different DL style between reps

DOH Snatch Grip DL
155x3 - spinning back
225x5 - high round
275x5 - side

DOH DL
325x5 - mid round
335x5 - front push
345x5 - low round
Mixed grip -
355x5 - front snap
365x5 - hook (no jump)
Boy, only hitting mid-300s on DL is humbling…


Overhead Press / Rope Pull-Ups + 3 palm strikes on bag
95x5 / 5
115x5 / 5
135x5 / 5
145x5 / 5
155x5 / 5
165x2 / 5 - didn’t pay attention to realize I was increasing by 10 instead of 5 until right before this set.


2x6 min round FightTime Timer MMA workout 50% intensity


Stretching
Hot tub a little later
 
Missed BJJ on April 24. Made it on 5/1 for comp rounds from butterfly guard. Found a small tweak to help that. Need to practice it more. Will miss BJJ tomorrow due to church trustee meeting. Hope to roll a bit at while I'm at the office instead, though.
 
5/17 - Reload Squat & Bench


Katas



OHS
45x8
95x5 - Feeling pain in my groin still

Back Squat + 3 kicks per side, last leaping
135x5 - spinning back
165x5 - high round - no jumps
185x5 - side
185x5 - mid round - no jumps
185x5 - front push
185x5 - low round - no jumps
185x5 - front snap

Partial squats
315x10

Calf Raise
405x10
405x10


Paused Bench / 100lb unilateral Thick handle DB rows + 3 palm strikes per side
135x5 / 6
155x5 / 8
175x5 / 8
180x5 / 8
185x4 / 10 - bumped the rack on the last rep I did and the weight slid to the side off balancing the bar. Decided to call it a day at that.


20 min Stretches
Contrast shower
Hot tub later
 
Last edited:
2023/05/14 - ZDL/OHP - 5x5 session


Jump Rope
Dynamic Stretches


Shoutbox MMA Timer .5 intensity
1x6min round


Zercher Deadlift + 3 kicks per side, last leaping
135x5 - spinning back
Did not get the bar back to the ground between reps. Still regaining flexibility. Making progress though.

DOH Snatch Grip DL
225x5 - high round - jump kicks weren’t great, still pulled, but better than they were
275x5 - side

DOH DL
315x5 - mid round
345x5 - front push
Mixed grip -
375x5 - low round
Wanted to keep going but had to stop and go work on installing some flooring for my mother-in-law that I’d been putting off.


Hot tub later
 
2023/06/04 - ZDL/OHP - 531 testing ? / restart
Current BW 207


Katas


Shoutbox MMA Timer .5 intensity
1x6min round


Zercher Deadlift + 3 kicks per side, last leaping
135x5 - spinning back
Much better than last time. Jumping spinning back kick still pulled my groin a bit, but it’s recovering, thank You, Jesus!
DOH Snatch Grip DL
225x5 - high round
Jump high roundhouse still not quite back yet
275x5 - side
DOH DL
315x5 - mid round
Mixed Grip
345x3 - front snap
375x1 - low round
405x1 - front push
+ belt
435x1
465x1
495x1
525x1
555x0
2 attempts, failed to break both times; still, 525 is not bad for losing weight and still recuperating my groin. Thank You, Jesus!




Overhead Press + 3 palm strikes on bag
95x5
115x5
135x3
155x1
175x1
195x0
Push jerked it though; tried to do 215 but power clean form wasn’t working.





Stretching
Hot tub later
 
6/11 - Squat & Bench max testing


Jump Rope
Dynamic Stretches


1x6 min round Shoutbox MMA workout 50% intensity w some extra combos


Overhead Squat + 3 kicks per side, last leaping
45x5 - spinning back
95x5 - high round - no jumps
Front Squat
135x2 - failed in the hole on rep 3. Groin was feeling good until I was uke for an uchi mata on Wednesday at BJJ and I felt it pull again when coach lifted me by my left leg. Tried to bottoms up from the rails, and while I have the strength in my legs, my groin just wasn’t going to handle it. More frustrated than an Amish electrician, but by Jesus’s stripes I was healed.

Back Squat
95x10 - side - no jumps
105x10 - mid round - no jumps
115x10 - front push - no jumps
125x10 - low round - no jumps
135x5 - front snap


Bench - no extras
135x10
165x3
185x3
205x1
225x1
245x1
265x fail
- Well, at least I didn't bench double what I squatted, but, on the other hand, it's frustrating to have lost so much on bench when my DL is so close to my all time... But at least I have something to work from an improve.


Stretching

Hot Tub later
 
2023/06/18 - ZDL/OHP - 531 day 1


Jump rope
Dynamic stretches


Shoutbox MMA Timer .5 intensity
1x6min round


Zercher Deadlift + 3 kicks per side, last leaping
135x5 - spinning back
DOH Snatch Grip DL
171.25x5 - high round
213.75x5 - side
256.25x5 - mid round
Mixed Grip
277.5x5 - front snap
320x5 - low round
365x7 - front push


Overhead Press / Rope Pulls + 3 palm strikes on bag
60x5 / 6
75x5 / 6
88.75x5 / 6
96.25x5 / 6
111.25x5 / 6
126.25x10 / 6


Bridges
Some Stretches
Hot tub later



First high roundhouse I did in bagwork kinda hurt. Wasn't all out on the other kicks, but even the jumps weren't terrible. Definitely getting better, thank You, Jesus.
 
6/11 - Squat & Bench 5/31 restart attempt


Dynamic Stretches


1x6 min round Shoutbox MMA workout 50% intensity w some extra combos


Overhead Squat + 3 kicks per side, last leaping
45x5 - spinning back
95x5 - high round
Front Squat
120x5 - side
Back Squat
151.25x5 - mid round
181.25x5 - front push
196.25x5 - low round
- Too much pull in the groin. Did not feel comfortable going any heavier for full squats. Decided to try to prep my CNS with some assistance, though

Quarter Squats
315x10 - front snap

Calf Raise
405x10


Paused Bench / 100lb unilateral Thick handle DB rows + 3 palm strikes per side
81.25x5 / 5
101.25x5 / 5
121.25x5 / 5
131.25x5 / 6
151.25x5 / 8
171.25x10 / 10


Stretches

Hot tub later
 
2023/08/13


Jump Rope x100


Some dynamic stretches


1x6 min rounds Shoutbox MMA timer .3 intensity



OHS + 3 kicks per leg, last leaping
45x10 - spinning back
95x5 - high roundhouse
Back squat
135x20 - side



Pull Overs
x20


Knuckle Push Ups / Rope Pull-ups
x10 / 4
x10 / 4
x10 / 4


Katas & One-steps



Dynamic bridges
Static stretches


Two months off to try to get caught up on stuff around the house and finish healing really killed my gas tank. Groin feels pretty much 100%. Just needing to re-build everything now.
 
2022/08/14

BJJ in the office, drilling a little and light rolling







2023/08/20


Jump Rope x100


Dynamic stretches


1x6 min rounds Shoutbox MMA timer .5 intensity w some extra combos



OHS + 3 kicks per leg, last leaping
50x10 - spinning back
100x5 - high roundhouse
Back squat
140x20 - side



Pull Overs
x20


Knuckle Push Ups / Rope Pull-ups +3 straight palm strikes per side
x15 / 6
x15 / 6
x15 / 5


1x6 min rounds Shoutbox MMA timer .5 intensity w some extra combos


Katas & One-steps



Dynamic bridges
Static stretches
 
2023/09/03 - had to skip last week due to other things needing done


Jump Rope x100


Dynamic stretches


1x6 min rounds Shoutbox MMA timer .5 intensity w some extra combos



Back squat
145x20 - side
Forgot to do lower weight warm up sets. Needing to get done quick today also. Felt some pulling in my left groin that said I should have warmed up better…



Pull Overs
x20


Knuckle Push Ups / Rope Pull-ups +3 straight palm strikes per side
x15 / 5
x13 / 5
x13 / 4


1x6 mi2n rounds Shoutbox MMA timer .5 intensity w some extra combos


Some Dynamic bridges
Some Static stretches
 
2023/09/10


Jump Rope x100


Dynamic stretches


1x6 min rounds Shoutbox MMA timer .5 intensity w some extra combos



OHS + 3 kicks per leg, last leaping
45x5 - spinning back
55x10 - high roundhouse
105x5 - side
Back squat
150x25 - mid roundhouse



Pull Overs
x20


Knuckle Push Ups / Rope Pull-ups +3 straight palm strikes per side
x20 / 5
x17 / 6



Some stretches
Hot Tub later
 
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