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Messages - FP

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706
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: March 02, 2016, 03:18:41 am »
Quote from: maxent on March 01, 2016, 11:52:02 pm
Found myself reading a blurry scanned pdf copy of Vladmir Zatsiorsky's Science and Practice of Strength training 2nd edition. I wish i had a book copy but i can't find one that's reasonably priced online. Any other recommendations for books in this vein? I have Yessis "Explosive Plyometrics" which is easier to digest .. still a bit blurry tho haha.

I got a copy of "Supertraining" which is a compilation by Verkhoshansky, Zatsiorsky, Siff off piratebay. It's insanely dense and it has a focus on training as it relates to sport. I have like 20+ pages of notes and I'm nowhere near finished... I should get back to that actually, it's very useful if your training goal is carryover for sports.

707
Progress Journals & Experimental Routines / Re: FP's log
« on: February 28, 2016, 04:48:54 pm »
Quote from: LBSS on February 28, 2016, 02:27:57 pm
practice faking, sure, but IMO your primary focus for now should be perfect, accurate throws. i can't fake worth shit anymore but when we threw around i was more accurate than you, especially at distance, and i haven't played ultimate in five years. faking is no good if you can't get a strong throw off with your mark crossed up.

Okay. I will accept your criticism and even agree with it some extent, but you aren't being considerate of the fact that I threw a larger variety of releases than you (some of which I may not have been as comfortable with) and that my elbow started hurting when we threw hucks. I don't agree with making a blanket judgement like that based on 1 throwing session, esp. since I directly stated that most of my throwaways weren't on strong side throws. That said, I appreciate your honesty and the fact that you are trying to help me improve

708
Progress Journals & Experimental Routines / Re: FP's log
« on: February 28, 2016, 01:04:43 pm »
Quote from: LBSS on February 28, 2016, 11:39:28 am
how you doing on those 200 throws per day? 75 forehand (IO, OI, flat), 75 backhand (IO, OI, flat), 50 other (but pick one or two per workout and focus on them, e.g. 25 scoober, 25 high-release flick, or 25 hammer, 25 backhand hucks). there's no replacement for 1000+ reps per week.

I'll get on it. 1k a week seems like a good goal. I'm really gonna focus on my faking though, most of my throwaways were break throw attempts without a prior fake. I always forget to fake in-game cause I can usually just get full extensions.

709
Progress Journals & Experimental Routines / Re: FP's log
« on: February 27, 2016, 07:35:16 pm »
Took this week off lifting to play it safe for getting back into Ultimate.

2/23
Practice 1: Lots of intervals, cutting drills, scrimmage. immediate injury danger is the high amount of change of direction work.

2/24
Practice 2: Even more intervals, some drills for acceleration mechanics, stretching, scrimmage

2/25
back extensions: 205 4x10
DB rows+ 40sec holds: 75 3x8
Practice 3: shins absolutely fried, running on no sleep. bailed.


2/27
3-game round robin tourney.
Key Points:
-DC Breeze, the local professional team, was at this tourney. Making this team is my current long term goal. They bodied us, they are so good.
-Played amazing on defense.
-No drops on offense. Didn't get D'ed at all. Lots of throwaways though.
-The best thing here was my extremely good positive energy. Didn't make any arrogant remarks. Focused very hard on noticing my teammates strengths and acknowledging them. Giving off super good vibes, hopefully I'm not overdoing it, balancing authenticity while trying to empower my teammates is hard.
-Main takeaways: THROWING needs to be the main focus. Change of direction, acceleration over 10-40m, SL jumping (especially out of sprints!) are also things I need to work on.

710
Progress Journals & Experimental Routines / Re: FP's log
« on: February 21, 2016, 11:09:47 pm »
Quote from: Final Phenom on February 20, 2016, 06:39:55 pm
LBSS, tryna race to 37"?  :trollface:

On second thought, this was a poorly thought out suggestion born of my overexcitement of hitting a DLRVJ PR. 2 hour 3x week practices starting this week will drain my work capacity and I just won't be able to do enough jump-specific training to compete with you, nor should hitting 37" DLRVJ be on my priority list. Focusing my now precious training time working on my already proportionally super-dominant quads will do next to nothing for me for my long term goal of playing professionally.

Sorry LBSS, I know it's really great for training to have a competition but I'm gonna back out  :(

2/20 (cont)
1 hour SIJ foam rolling
Jump rope: 2mins on, 2mins off x3
Hip Thrust (2 min rests): 225 3x10
High pull from quad: 135 3x5
submax-max-pogo bounds: 10L, 10R

2/21
Scrimmage went well, we won. Mostly proud of my positive vibes towards teammates. Played good, especially on defense, but lots of room for improvement. If my training updates from this point on aren't 80% SPP and sprints/agility, feel free to downvote the shit out of my posts.

711
Progress Journals & Experimental Routines / Re: FP's log
« on: February 20, 2016, 08:11:22 pm »
Quote from: LBSS on February 20, 2016, 07:33:07 pm
fuck yeah let's do it. although in the block i'm on at the moment i'm gonna get worse before i get better. but yes.

stakes? how about last one to 37 has to eat a lemon on video and post to the lol thread?

Uhh.. *second thoughts*  :huh: :huh:

If I hit 36" next session which is pretty likely, then I'm down for those stakes

 :ibjumping:

712
Progress Journals & Experimental Routines / Re: FP's log
« on: February 20, 2016, 06:39:55 pm »

2/18
Machine OHP: 115 4x6

2/19
Superset x2:
-dot drill (50,53)
-squat warmup
ATG squat (3 min rests): 275 5x5 (some SI ache from ATG)
Superset:
-BP (2 min rests): 170 8x3, 1x2, 1x3
-SL calf raise+17.5’s (35): L: 5x15, R 5x15 (some partial reps)
Skater hops for distance: 3x24 (12 each side)
RDL SI joint not great after squats
Core superset x3:
- Plank +90lbs: 40s, 30s, 30s
- R side plank +45lbs: 3x50s
- L side plank +45lbs: 3x50s
- R Palloff press Iso: 3x50s
- L Palloff press Iso: 3x50s
Superset:
-Pullups (3 min rests): 8,8,6
-DL calf raise: 205 2x15, 225 3x15
Frisbee golf: 2 hours with 5 discs, 400+ throws
Deadlifts for form: 185 3x5

2/20
BW:181.6
jog x 300m
1x 400m (85%): 1:02!! This felt very easy. I think the magnesium supplement I took about 2 hours prior is helping my aerobic capacity.
frisbee with high school kids x 60 mins

Jump session
remeasured rim: 10'.8"
remeasured standing reach: 8' 2"
SVJx10: mostly around 30.5"
1-step DLRVJx10: easy, consistent 34"s!!
2-step DLRVJx5: very inconsistent, but hit a  :personal-record: 35.5"!
run-up DLRVJx2: hard drop-off, around 31"

I'm gonna let my ego get the best of me and do a brief DLRVJ block. Dunno how good my CNS was today but I should have 36" easy with better movement efficiency and better utilized work capacity. Didn't even really think about accelerating into the jump.. The question is how much higher can I get from improving those 2 factors + whatever strength gains I manage to get. Maybe my 3-step is higher than my 2-step?

LBSS, tryna race to 37"?  :trollface:

713
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 20, 2016, 01:12:12 pm »
Quote from: maxent on February 20, 2016, 11:40:19 am
If you start off at 15kg of bodyfat and gain weight your gains will be mostly fat. If you start with 7-10kg of bodyfat and gain weight your gains will be more muscle and less bodyfat. it's to do with insulin sensitivity and p-ratio. Telling me to "stop cutting" and "gain muscle" is stupid because i already have 10-15kg of bodyfat and my gains will be mostly bodyfat instead of mostly muscle. I'm not interested in gaining only weight and strength. I want mostly muscle and strength together.. dont need useless bodyweight gains which aren't lean.

Do you have a source for this? I've been staying kind of neutral, but I'm skeptical about this. If there is a significant muscle gaining benefit to being at 10% bf, I'm sure different weightlifting communities would be all over this and everyone would be trying to maintain 10% BF because it would be inefficient to have anything more.

Also, I know you are convinced you are well above 10% bf, but have you considered getting tested or at least buying an inexpensive caliper to test yourself? Obviously people are different, but when I was at 175lbs I am pretty sure that I was below 10% bf, just from visual comparison. It doesn't seem like our strength levels are that different.

714
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 20, 2016, 12:27:40 am »
Quote from: LBSS on February 19, 2016, 02:34:12 pm
thanks undoubtable. you need a nickname btw. doubty, maybe. billy. shut up, it's friday,

not gonna put up the whole schedule but basically it's a training-camp-style approach, with workouts nearly every day and some two-a-days. priorities are improving trunk strength and doing lots and lots and lots of jumps.

- every day: prehab/activation, jumps, trunk/hip strength, stretching
- 3-4x/week: lifting focus on speed squats and p-chain, lots of jumping
- 2x/week (but lowest priority): various sprint variations

i'm also going to cut a bit of weight/fat, targeting 169 and 30" waist again.

Damn I like your block a lot, if you get that going consistently for some weeks, I bet you'll have 37" in the bag. Are you gonna have a main strength lift for your p-chain development? Also when you say "trunk strength", is that like core stability? If so, what do you think is a good core exercise that has specificity/carries over well to RVJ? I've been trying to figure that out forever.

715
Progress Journals & Experimental Routines / Re: FP's log
« on: February 18, 2016, 01:04:24 am »
2/15
BW:183
BP (2 min rest): 150 7x5
SL calf raise:
-L: 17.5's (35) 15, 15, 15
-R: 17.5's (35) 15, 12+3, 12+3
Weighted Pullups: 15lbs x6, 25lbs x4, 15lbs x4
Banded wide stance RFD box squat: achy hips

2/16
BW:181.6
Superset SL lever hip flexion x3 (http://www.exrx.net/WeightExercises/HipFlexors/LVHipFlexion.html):
-Left leg: 120x8, 130 2x8
-Right leg: 120x8, 130 2x8
Back extensions: ~6 sets worked up from 150x8 - 3x205x8 (need to look up form)
Machine OHP: 95x8, 110x8,8,6

2/17
Throwing x45 mins (not looking great, especially forehand)
Jump rope: 2 min jump rope, 2 min rest x3 (I am godawful at this lol)
BP (2 min rest): 160 8x4
Dot Drill x3 (6 min rest): :55, :47 (!!!!!!!), :57 (landing precision needs work, but 47 seconds is very quick)
Superset:
-High Pull from floor: 135 1x5, 165 4x5
-Skater Hops: A lot. Didn't count

If dot drill transfers to directional change as much as I think it should, I'm cut out to be a monster on defense this season. First scrim with my old college this Sunday! No practices yet though, lmfao

Overall, this week is feeling better than last week, hopefully I'm not feeling burnt out during my entire 3-day weekend again

716
Progress Journals & Experimental Routines / Re: FP's log
« on: February 14, 2016, 10:54:11 pm »
2/12
Superset x3:
-Pullup: 9,8,8
-BB calf raise: 225x12
Banded wide stance RFD box squat: 135 5x5 (shin angles worst: 87 degrees, best 89 degrees ), 185 3x3 (shin angles worst: 80 degrees, best: 87 degrees!) Improving! filming every set on laptop and going over them between sets is great for proprioception.
BP: left elbow feeling achy
SL calf raises +10's: 5 sets to failure x each leg
Superset x3:
-Left glute lunge: 135x8
-Right glute lunge: 135x8

2/13
BW: 179.5
BP: 165 10x3
Went to a metal concert in DC, about 5 hours standing, some active movement. Got to see one of my favorite bands, Vektor. Mosh pit was pitiful because it was a small venue, about 15 1-minute intervals in the moshpit. Really need to go to a big super brutal show, bet that would be a great workout.
DL: Worked up to 295x5, which is a PR I'm not gonna count because of low back rounding. I really need to get my ego in check and drop the weight and up the volume. 295 didn't even feel CNS intensive.

2/14
Squat: 135 back pain.  :uhhhfacepalm:

Very demotivated weekend. I hope I can adapt to this new college workload because with 3x week practices around the corner, it's only going to get harder.

717
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 12, 2016, 03:06:40 pm »
Quote from: maxent on February 12, 2016, 08:07:32 am

Misc accessory notes:
Started doing hip thrusts just cause i wanted to get some decent volume in for lower body while being unable to squat or RDL.. so tried this. Not sure why but this lift is super uncomfortable .. is it because of muscular fatigue or just the pressure of the bar digging in or both? IDk. whatever.

Quote from: Leonel on February 12, 2016, 02:51:29 pm
Maybe try to do frontsquats too? ;) For me they made a huge difference! awesome would be if you are able to do heavy hip belt squats, they take out pretty much all lowerback loading but I never stumbled across such a machine myself.. soo...  Other than that, have you tried to focus on unilateral work for a while? Trap bar deads would also be a good alternative too imo and if you drop your hips low and use the low bar handles when doing them, they really fry your legs (quads)... my last idea would be to do heavy sled pushes/drags a few times a week.

Following up on Leonel's suggestion, you could do lunges. They are almost SL, so they'll help you get rid of imbalances, and because they are SL you won't be limited by your back. Depending on the way you do them, you could focus more on P-chain or quads, if you really work on form you can make it a super glute dominant movement.

http://www.bodyrecomposition.com/training/split-squat-technique.html/

I'm sure you know all of this lol, just throwing it out there cause a lot of gyms don't have sleds or trap bar

Also congrats on your cutting, I can't even imagine being at 169

718
Progress Journals & Experimental Routines / Re: FP's log
« on: February 11, 2016, 10:01:40 pm »
Quote from: Merrick on February 07, 2016, 06:41:51 pm
Nice job on that 30"!
Thanks man!

2/8
Nothing

2/9
Superset SL lever hip flexion x3 (http://www.exrx.net/WeightExercises/HipFlexors/LVHipFlexion.html):
-Left leg: 110x8, 120 2x8
-Right leg: 110x8, 120 2x8
Wide grip lat pulldown: 130 8,7,5
Chest Press: 190x8, 210x8,5

2/10
BP: 155 8x4
Banded wide stance RFD box squat: 135 6x3 (shins around 85 degrees), 185 4x3 (shins around 80 degrees)
These are so vicious, I just can't seem to get perpendicular shins. Seems to be a problem with P-chain flexibility, maybe cause of APT.

2/11
Superset SL lever hip flexion x3:
-Left leg: 120 3x8
-Right leg: 120 3x8
Superset DB row x3:
-Left +50,40,30 sec hold: 75x8
-Right +50,40,30 sec hold: 75x8
Superset Leg Press x2:
-Right: 270 5,5
-Left: 270 5,5

Exhausting week. School is really gonna take some time to adjust to. Gonna do higher intensity workouts Fri/Sun, Bench and Wide stance squat and something else on Mon/Wed and I have about 25 mins to do some machine stuff in my Physcial Wellness class Tues/Thurs.

719
Progress Journals & Experimental Routines / Re: FP's log
« on: February 07, 2016, 06:34:43 pm »
2/6
BW:181
stretching: 20 mins
warm-up: 15 mins
400m (85%): 1:05
5 min rest
100m(100%): 12.66
7 min rest
100m(100%): 12.81
Alt. Primetimes: 3x50m
3-step SLRVJ x~15: hit 29" off 3 steps!! :personal-record:
4-step SLRVJ x5: jumps all 28.5"+, jump 4: hit 30"!  :personal-record:
5-step SLRVJ x3: around 27"

<a href="http://www.youtube.com/watch?v=xt2K_4VaFL8" target="_blank">http://www.youtube.com/watch?v=xt2K_4VaFL8</a>



2/7
BW:179.5

MEBM squat: 235x20 in 1:31 (video)
BP: 145 7x5
Superset x4:
-Left glute lunge: 105x8
-Right glute lunge: 105x8
-Left DB row+45sec hold: 85x8
-Right DB row+45 sec hold: 85x8
Banded wide stance RFD box squat: 135 3x3, 185 6x3 (focus on shin angle)

720
Progress Journals & Experimental Routines / Re: The Ultimate Frisbee Athlete
« on: February 06, 2016, 01:24:07 pm »
Quote from: adarqui on February 04, 2016, 12:01:52 am
nice PR! chaining the weights on looks pretty beast too. hah

Thanks! It's gonna look hilarious when I have like 10 little standard plates piled up on each side.

2/4
Back extension 150 3x10
SL leg press superset x3:
-Left: 185 3x8
-Right: 185 3x8
Jump session:
-BW: 181.8
-Rim: 10’ 1"
-Standing reach: 8’ 2”
-3-step SLRVJ x ~30: almost all 27” after jump 15. Maybe a few 28”s
MEBM: 235x18 good depth, good speed. Rep 18 felt awkward, backed off

2/5
Throwing x 60 minutes. Recorded video, talking out loud with info about wind, disc flight direction+angle, distance and time in the air. Video would give me visual footage of windup time, release angle, release point. Hoping to do some analysis in the near future, maybe a comparison with top tier throwers. I need to do this soon, cause school work is gonna get out of hand fast.
Superset:
-BP (2 mins rest): 135 8x6
-SL calf raises +10's until form drop-off
Superset:
-Banded wide stance RFD box squat: 135 3x8,3,3
-Pullups: 8,8,8

Track is clear of snow, finally gonna do a plyo day today!

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