Author Topic: FP's log  (Read 98294 times)

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CoolColJ

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Re: FP's log
« Reply #870 on: April 04, 2021, 07:13:05 am »
+1
For what it's worth, I fixed a lot of my neck forward and postural issues with a drill I do every morning in the bathroom upon waking for the last  couple of years, where I tuck my chin hard, take a lat spread type pose, and pull my shoulders back and down, and hold for 40 secs.
Makes my pec minors, upper traps and other muscles in the area scream

Before this when standing with my back to the wall, I could not flatten my lower back into the wall, and have the back of my head also touch it.
All fixed now.

Just takes a whole lot reps and a bit of time, the same way you got there


FP

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Re: FP's log
« Reply #871 on: April 04, 2021, 08:12:36 pm »
0
For what it's worth, I fixed a lot of my neck forward and postural issues with a drill I do every morning in the bathroom upon waking for the last  couple of years, where I tuck my chin hard, take a lat spread type pose, and pull my shoulders back and down, and hold for 40 secs.
Makes my pec minors, upper traps and other muscles in the area scream

Before this when standing with my back to the wall, I could not flatten my lower back into the wall, and have the back of my head also touch it.
All fixed now.

Just takes a whole lot reps and a bit of time, the same way you got there

Yup! Thats a good set of exercises and an effective time to do them. My mobility is actually pretty good, ive been able to do rhat wall test for some time, the thing for me is getting those bones+muscles to stay in those positions all the time. This stuff im doing now with the balls of my feet to me signal how small tweaks can make such a big difference in the way we move. Honestly feel like my estimation of how close i can get to D Rose is going up, ever so slightly.

Also, wanted to briefly apologize about the comment i made in th D Rose thread about how doing a bunch of dot drills really hits hip stabilizer muscles hard. I saw you tried something similar in your log. I tried it recently and all it did was make my quads sore lol. The actual protocol I used was mixing dot drill with a bunch of ladder work with very short rests and i did them for like 50 mins, when i was a bit more fit. Dont think they do too much on their own.
« Last Edit: April 04, 2021, 08:25:43 pm by FP »

FP

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Re: FP's log
« Reply #872 on: April 04, 2021, 08:24:06 pm »
+3
4/4
DB hang power snatch: 40 3*15/ per arm
Tennis *90 mins. Legs easily tired, still sore after squats. Havent done very many prolonged HIIT style workouts, mostly shorter HIIT type workouts. Hit this insane beast mode ace, looked like ot was straight out of an anime i swear. I was messing with technique a bunch and out of nowhere i hit this inbounds serve that must have been 20-30mph faster than my regular serve (that estimate could be entirely wrong thats just what it felt like). It did this weird curve in the air but it was insanely fast. I tried to replicate it a few times and managed a couple more that were comparable but marginally slower, but still faster than regular. Otherwise it was kind of uneventful, mostly need to work on reading spin more accurately.

4/6
DB rows 70 3*8/side
Squat (1:3:1) 135*8, 205*8, 195*8

4/7
Afternoon
Wide stance box squat (1:2:1) 165 *8, 185 2*8
Yard work *40 mins

Evening
Squat (1:2:1) 115*8, 185*8, 235*8

4/9
60 mins More tennis with a different buddy of mine. Only a handful of good rallies but i feel like im improving a bit. Backhands feeling so strong, positioning is more consistent

4/10
Db rows 70s 3*8
- parked an adjustable db in my room so i can get a few reps in whenever i feel in the mood
« Last Edit: April 11, 2021, 07:55:25 pm by FP »

FP

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Re: FP's log
« Reply #873 on: April 11, 2021, 08:02:23 pm »
+1
4/11
-bunch of jumps at a rim, w/ and w/out a bball, trying alternate plants. Got 1/1 rl-dl and 1/1 lr-dl dunk in. Tried a tomahawk once, a little off, i think because jumps are inconsistent :( CNS firing pretty solid at around 6/10. Got a nice 34-34.5" dl jump to finish. Downside is sl- jumps look pretty trashy - 30.5" is a generous estimate. Sl Pr sitting around 35"ish
-DB low hang power snatch 50 *12/side, 60 *10,8/side
-ext rotated DB sl-rdl: 70 3*8/side

Edit: quick tl;dr note to myself while i remember: 180° CoD - 2-3 steps theorizing
Step 1 (optional): inner leg step, long gct, however because of the angle this step (glutes less involved) doesnt absorb a lot of force, eccentric groin involvement
Step 1/2: outer leg step, long gct, body in partial rotation, glutes (especially outer glutes) absorbing lions share of the force eccentrically, quads play a role. Maybe some outer hip stretch reflex contribution in the last part of this step
Step 2/3: inner leg step, shorter gct, most of force is already absorbed, this has serious (quad?) stretch reflex capacity to rebound and explode. Medial quads play a big role in first part of movement, p-chain during second part of movement. This has a significant motor skill component - how much the torso is rotated, how low to the ground you are, the exact placement of the foot make a big difference whether this is a 75% acceleration or a 95% acceleration. Ankle flexibility and capacity to generate force well in more extreme RoM can also make a significant impact. The main thing for me is coordinating the step positioning with the torso rotation (possibly also the trap stabilization>mid back stabilization that i do might be working against me in coordinating step and body rotation)

4/12
20 min jog with 180's and icky shuffle plyos mixed in
Depth jumps onto box 16" onto 16" 4*4
Some absorption focused stair jumps

4/13
Stair shock jumps jumping down 2-4 stairs at a time w SL landings ~10 mins

4/14
33 min jog w/ 5*10-15Y sprint,  8* 10-20Y icky shuffle hops
-noticed my upper body sways side-to-side on ME sprints. Not sure what the cause is. Sprints feel fast though!
« Last Edit: April 15, 2021, 11:31:52 pm by FP »