Author Topic: FP's log  (Read 50518 times)

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adarqui

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Re: FP's log
« Reply #810 on: September 02, 2018, 01:56:08 pm »
0
9/2

Complex:
-squat: 315*3, 335*3, 355*2,1
-depth jumps:
 up to (off 36", onto 48") :personal-record:
(off 24", onto 49.5") :personal-record:
-my previous PR was (off 24", onto 48")

Squat (2 min rests):
265 3*8
285 *8

Toes to bar *8,5,6

Pretty high depth jump volume + intensity today. Definitely something to be careful with. I fel like I could have kept increasing box height, which is awesome force absorption improvement.

beast af, off 36" onto 48"

49.5" nuts.

how many total dj's?

just thinking about jumping onto a 48" box (when I had my peak RVJ) and i'd glued to the ground. I could never go above 30" lol. <- scared guy.

FP

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Re: FP's log
« Reply #811 on: September 02, 2018, 09:58:19 pm »
+2
9/2

Complex:
-squat: 315*3, 335*3, 355*2,1
-depth jumps:
 up to (off 36", onto 48") :personal-record:
(off 24", onto 49.5") :personal-record:
-my previous PR was (off 24", onto 48")

Squat (2 min rests):
265 3*8
285 *8

Toes to bar *8,5,6

Pretty high depth jump volume + intensity today. Definitely something to be careful with. I fel like I could have kept increasing box height, which is awesome force absorption improvement.

beast af, off 36" onto 48"

49.5" nuts.

how many total dj's?

just thinking about jumping onto a 48" box (when I had my peak RVJ) and i'd glued to the ground. I could never go above 30" lol. <- scared guy.

Probably around 30-35 reps today, but taking a while between each jump.
Lol you could probably jump onto 30" with no knee bend, dunno what you mean. I get kinda spooked as my heights go up too, what I do is a couple of practice jumps next to the box gauging whether I can make it or not (I did this today with 56" box approach jump and decided I probably wouldn't make it) and usually my first actual jump onto the box I will only put my toes on it and kick off, ending up landing on the ground. At that point I will know if I can make it or not. I do have the benefit of the "box" being attached to a wall though so it is completely stable.

So I just remeasured my estimate and I think I was going higher than 50". Need to bring a tape measure over there next time
« Last Edit: September 02, 2018, 10:05:22 pm by FP »

FP

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Re: FP's log
« Reply #812 on: September 05, 2018, 10:57:13 am »
+2
9/4

2 hour practice
-average everything. Throws and aerobic conditioning don't look too bad but athletic measures are low.

Taking a little time off to catch up on sleep and improve diet today. Need to finish out the week strong but its really hard atm.

FP

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Re: FP's log
« Reply #813 on: September 06, 2018, 10:04:38 pm »
+2
9/6

75 min scrim against mostly truck stop guys. No bounce at all, explosiveness decent. Didn't exactly play bad but nothing special. Teammates seem like they don't trust me, repeatedly getting looked off on wide open force side cuts.

Can't really pinpoint what feels wrong. I'm not really that tired, I'm not really that sad. I am slow, indecisive and constantly tense. I am likely to interpret events negatively. Just a generalized "bad" feeling.

Pretty much the very thing I needed to avoid is happening: CNS burnout. Working 25 hrs/week, class 23 hrs/week, 15 hrs driving, 6-10hrs practice, and most of the rest is homework. I have to work another 10 hours tomorrow (including driving). Just need to do my best to try to align everything else and hope things work out.

Managed to avoid getting fast food today and skipped practice.

FP

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Re: FP's log
« Reply #814 on: September 08, 2018, 11:58:35 pm »
+2
9/08

Day 1 went well for both me and the team.

Few quick notes:
-improve rounding cuts/layouts/jumps on both O and D
-staggered stance handler defense and footwork
-better wind awareness on defense, allowing to better anticipate and bait d's
-being able to hit top speed while looking over shoulder+reading disks
-harder braking and setting a good mark immediately after man gets it. Peeking over shoulder to stray to inside or around
-have the ability to occasionally completely tunnel all attention in on disc to catch hard layouts/high disks
-show good form on all throws

FP

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Re: FP's log
« Reply #815 on: September 09, 2018, 05:50:15 pm »
+2
We held seed and are going to regionals. There are a few holes in our strategy and communication could be better but I'm confident we can do well at regionals.

I've decided that it would be better to keep my own log of my training and I'll occasionally update here with some kind of big news. Three maxims for my future are: presence of mind, decisiveness and organization. If one is missing I should be able to make up for it by ramping up the other ones.

 :-* :headbang:

 :ninja: :ninja: :ninja:

adarqui

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Re: FP's log
« Reply #816 on: September 12, 2018, 09:12:05 pm »
0
We held seed and are going to regionals. There are a few holes in our strategy and communication could be better but I'm confident we can do well at regionals.

nice!

Quote
I've decided that it would be better to keep my own log of my training and I'll occasionally update here with some kind of big news. Three maxims for my future are: presence of mind, decisiveness and organization. If one is missing I should be able to make up for it by ramping up the other ones.

 :-* :headbang:

 :ninja: :ninja: :ninja:

cool man, we look forward to big news updates.

pc!

FP

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Re: FP's log
« Reply #817 on: October 07, 2018, 01:07:25 pm »
+3
Quick update

Regionals went fine we broke seed by 1. I played pretty average.

2nd week of hypertrophy atm. All my muscle is slooow twitch af, so athletic qualities are low. Moving up, currently at a comfy 195lbs. Gonna try to ease into strength in week 4, then triphasic and conditioning cycles.

Hit 335 *5 on my quad day, pr tie. Amazing given how slow everything is. The glutes are a lot more slow twitch oriented i believe so glute dominant squatting is better for grinding reps.

adarqui

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Re: FP's log
« Reply #818 on: October 07, 2018, 01:48:27 pm »
+1
Quick update

Regionals went fine we broke seed by 1. I played pretty average.

2nd week of hypertrophy atm. All my muscle is slooow twitch af, so athletic qualities are low. Moving up, currently at a comfy 195lbs. Gonna try to ease into strength in week 4, then triphasic and conditioning cycles.

Hit 335 *5 on my quad day, pr tie. Amazing given how slow everything is. The glutes are a lot more slow twitch oriented i believe so glute dominant squatting is better for grinding reps.

nice @ update.

not sure how you are slow twitch af tho.. hit a solid RVJ PR not too long ago & have some solid speed.

and ya iirc glute maximus is ~70% "slow", ~30% fast. they grow pretty quick though with fast twitch work / hypertrophy TUT.

FP

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Re: FP's log
« Reply #819 on: October 08, 2018, 11:49:54 am »
+2
Quick update

Regionals went fine we broke seed by 1. I played pretty average.

2nd week of hypertrophy atm. All my muscle is slooow twitch af, so athletic qualities are low. Moving up, currently at a comfy 195lbs. Gonna try to ease into strength in week 4, then triphasic and conditioning cycles.

Hit 335 *5 on my quad day, pr tie. Amazing given how slow everything is. The glutes are a lot more slow twitch oriented i believe so glute dominant squatting is better for grinding reps.

nice @ update.

not sure how you are slow twitch af tho.. hit a solid RVJ PR not too long ago & have some solid speed.

and ya iirc glute maximus is ~70% "slow", ~30% fast. they grow pretty quick though with fast twitch work / hypertrophy TUT.

Hmm yeah maybe glutes will be more responsive to higher volume. I also realized i bounce the weight sometimes for stuff like bench, pullups and deads so i should focus on hitting that eccentric.

 My rvj is like 33-34 at best right now lol. Can barely dunk. Can still svj dunk tho

adarqui

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Re: FP's log
« Reply #820 on: October 10, 2018, 11:06:44 pm »
+1
Quick update

Regionals went fine we broke seed by 1. I played pretty average.

2nd week of hypertrophy atm. All my muscle is slooow twitch af, so athletic qualities are low. Moving up, currently at a comfy 195lbs. Gonna try to ease into strength in week 4, then triphasic and conditioning cycles.

Hit 335 *5 on my quad day, pr tie. Amazing given how slow everything is. The glutes are a lot more slow twitch oriented i believe so glute dominant squatting is better for grinding reps.

nice @ update.

not sure how you are slow twitch af tho.. hit a solid RVJ PR not too long ago & have some solid speed.

and ya iirc glute maximus is ~70% "slow", ~30% fast. they grow pretty quick though with fast twitch work / hypertrophy TUT.

Hmm yeah maybe glutes will be more responsive to higher volume. I also realized i bounce the weight sometimes for stuff like bench, pullups and deads so i should focus on hitting that eccentric.

i loved the super slow work, pin stuff, controlled eccentrics etc. fast EIC is ok but we get enough of that with jumping/sprinting/sport etc. controlled eccentric, fast iso/concentric is alot more beneficial imho. controlled lifting seemed more beneficial to me in general, I got off the REA squat bandwagon pretty quick, also don't like jump squats etc. i'd personally rather push the volume (heavy high rep or clusters of low rep etc): heavy high rep to target the muscle itself, clusters of heavy singles (relaxed/full recovery) to improve the cns work capacity (ability for the cns to recover and produce another max-s/explosive-s effort).

Quote
My rvj is like 33-34 at best right now lol. Can barely dunk. Can still svj dunk tho

lool. nice.

FP

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Re: FP's log
« Reply #821 on: October 16, 2018, 07:27:38 pm »
+3
Week 3/4 of hypertrophy. Doing a good deal of 2/a days, between 30-90 mins. Had a tourney this weekend and am in insane shape from constantly supersetting everything and still pretty explosive from maintenance workouts.

 Training for far has been:
Primary goals: all-around hypertrophy, tendon stiffness building, maintaining conditioning
Secondary goals: maintaining strength and power

BW: weighed in at a lifetime high (182.5-->) 207lbs a few days ago. Still pretty lean but i am dirty bulking


_______Bench____ BBrows______OHP________Pullups_____Dec situps__ GHR machine__Low bar Sq_____Con DL________BSS
Current   175*5        175*8         115*8             *12               +15 *7            +165 *6             ??                  315*8           85's*8?
Goal        185 *8       205*8         135*8         +35lbs *8         +25 *8            +235 *6              ??                  345 *8         110's*8
priority      mid            low              mid                high               mid                  high               low                  mid              high
note    -  focus ecc -  focus ecc -  more var vol - more weights -  train like IIa - more high int - knees in - lot of back work -more assist

Leg Press
720*8 (1), 700*8 (2)
810*8
mid
lower ROM, quicker. for training, do less wide+toe dom stances



doing a lot of hurdle jumps, high vol ankle drop jumps and box jumps for tendons. anyone know if tendon +hypertrophy training interefere? I figure they don't in the same way that conditioning+power or power+strength might.

missing from measureables: glutes, ankles, groin, abductors. splichal + ward + contreas


« Last Edit: October 16, 2018, 07:53:22 pm by FP »

adarqui

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Re: FP's log
« Reply #822 on: October 19, 2018, 12:03:49 am »
0
damn 207, getting swole.

_______Bench____ BBrows______OHP________Pullups_____Dec situps__ GHR machine__Low bar Sq_____Con DL________BSS
Current   175*5        175*8         115*8             *12               +15 *7            +165 *6             ??                  315*8           85's*8?
Goal        185 *8       205*8         135*8         +35lbs *8         +25 *8            +235 *6              ??                  345 *8         110's*8
priority      mid            low              mid                high               mid                  high               low                  mid              high
note    -  focus ecc -  focus ecc -  more var vol - more weights -  train like IIa - more high int - knees in - lot of back work -more assist

that's slick.



as far as tendon + hypertrophy training interfering: maybe if you were doing true BB'r volume/style, which basically implies specialization. other than that, i doubt it. will probably work well.

pc!

FP

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Re: FP's log
« Reply #823 on: October 26, 2018, 07:07:40 pm »
+2
Stuff is looking good! Either PR'ing or PR level for mostly everything (including strength and dynamic stuff wow) but trying not to cause y'know.. hypertrophy phase lol. It's a tough balance between maintaining athletic qualities and focusing on improving one particular thing (hypertrophy in this case).

Stuff that needs more focus: glutes, dec situps. Horizontal and vertical pulls seem to be responding the best to this style of training, although I might have been a little preferential towards it cause I keep having benching problems. Pretty beat up, can't wait to deload in the middle of next week and that will be the end of hypertrophy, moving into strength.

Trying to quit my shitty janitorial job and get into personal training. Kind of tough to do both so I'm gonna go part-time with my job and study for a certification while trying to gather some clients.

edit: so apparently my 2-yr old PCL tear might be affecting me more than previously thought. Was doing Hammer strength SL leg press partials and noticed my left knee was extremely shaky when I pushed the ROM (it was a little more than a quarter squat). This ROM occurs every time I plant in front of my body to change direction hard, so it is plausible that some of my change of direction difficulties come from this injury. Need to definitely address this
« Last Edit: October 26, 2018, 07:48:28 pm by FP »

adarqui

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Re: FP's log
« Reply #824 on: October 28, 2018, 02:28:34 pm »
0
Stuff is looking good! Either PR'ing or PR level for mostly everything (including strength and dynamic stuff wow) but trying not to cause y'know.. hypertrophy phase lol. It's a tough balance between maintaining athletic qualities and focusing on improving one particular thing (hypertrophy in this case).

"hypertrophy" is underrated. bb gets a bad rep in athlete s&c. i did tons of hypertrophy work (for legs) prior to peaking vert, loved the way i felt from it.

Quote
Stuff that needs more focus: glutes, dec situps. Horizontal and vertical pulls seem to be responding the best to this style of training, although I might have been a little preferential towards it cause I keep having benching problems. Pretty beat up, can't wait to deload in the middle of next week and that will be the end of hypertrophy, moving into strength.

Quote
Trying to quit my shitty janitorial job and get into personal training. Kind of tough to do both so I'm gonna go part-time with my job and study for a certification while trying to gather some clients.

that makes sense. i'm sure you'd love training people, especially in the advanced s&c realm. it'd always be great to have some certs etc in that field, so you can even do it on the side eventually if you want to -> selectively work with some elite athletes and such, who knows. good to have in the back pocket that's for sure.

Quote
edit: so apparently my 2-yr old PCL tear might be affecting me more than previously thought. Was doing Hammer strength SL leg press partials and noticed my left knee was extremely shaky when I pushed the ROM (it was a little more than a quarter squat). This ROM occurs every time I plant in front of my body to change direction hard, so it is plausible that some of my change of direction difficulties come from this injury. Need to definitely address this

damn that sucks.