Author Topic: FP's log  (Read 89875 times)

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FP

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Re: FP's log
« Reply #840 on: May 12, 2019, 05:03:35 pm »
+4
5/11 - Tryout #2
-lower level tryout with my college friends. Went well, looks like with some rest I am pretty explosive

5/12 - Lifting #14: Smolov W4S1

BS:
395 *1
405 *1
425 *1F
405 *1,1
-according to the videos I failed the depth for my first 405 so I kept at it. Here's the last one:
<a href="http://www.youtube.com/watch?v=nEM6SZsYiO4" target="_blank">http://www.youtube.com/watch?v=nEM6SZsYiO4</a>

So this is how you go from 365-405 in 3 weeks, gentlemen. :lololol:

5/14 - Lifting #15: Smolov W4S2
BW:?
cals:3475

SS*6:
-BS:
--365*1
--385*1,1,2,1,1  :personal-record:
-Trap Bar jumps:
--145 6*5

Hip Flexor DB raises:
35 3*8/side

Jog *12 mins
-bad. was supposed to be 20+ mins but I apparently 9min miles is too much for me
« Last Edit: May 15, 2019, 12:02:12 am by FP »

LBSS

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Re: FP's log
« Reply #841 on: May 13, 2019, 02:52:05 am »
+1
+1 way to fight it and win.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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adarqui

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Re: FP's log
« Reply #842 on: May 13, 2019, 05:07:02 pm »
0
nice!

another +1 for aggressive racking.

FP

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Re: FP's log
« Reply #843 on: May 15, 2019, 06:30:22 pm »
+2
5/15 - Aerobic Run #4

BW:225.5
cals:3100

2.7 miles in ~27 mins
-kind of hard but i guess I gotta come to terms with the fact that this is where I am at

5/16 - Aerobic Run #5

BW:225.6
cals:1800

2.8 miles in 28 mins
« Last Edit: May 17, 2019, 12:11:21 pm by FP »

FP

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Re: FP's log
« Reply #844 on: May 23, 2019, 08:56:22 pm »
+1
5/19 - Tryout #4
-meh. burning out hard and early. Literally drills feel like running intervals. And there's just that one interval after which you don't really recover despite plenty of rest.

5/22 - Tryout #5
-a little better, but a couple easy drops and air game not on point at all.

5/23 - Anaerobic run #1
BW: 225.5
cals: 500+250+570+300+150=1620

200m *4,3,2 (10 mins between sets, 3 mins between reps)
-34-36s. slow

-last few days calorie counts have been bad. I should be between 2250-2750/ day in order to drop 1.5lbs/week, which is my goal.

FP

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Re: FP's log
« Reply #845 on: June 02, 2019, 10:21:22 pm »
+4
5/24 - 6/2: 2x aerobic run, 1x anaerobic run, 1x tryout, 1x tryout tourney

overall i'm making progress. lost some weight, managing 8:50 pace for aerobics. tryout tourney was pretty bad, i'm slightly below average at pretty much everything. sprained ankle day 1, day 2 sat out.

So this week I will nurse the injured ankle, focus on getting my aerobic conditioning on point, maintain lifting and stretch.

edit: oh yeah i also went lifting once and hit a bench volume PR 185 2*5
« Last Edit: June 02, 2019, 10:29:12 pm by FP »

FP

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Re: FP's log
« Reply #846 on: June 13, 2019, 11:49:40 pm »
+2
6/3-6-12: lifting *2, tryouts *2

Scale hasn't moved in a while, I should be a little more disciplined with cals. Not much to say, other than a squat decrease from rust. I made the practice squad for the team I played with last year, which I certainly did not deserve but one of the captains put a good word in for me.

FP

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Re: FP's log
« Reply #847 on: October 08, 2019, 12:22:12 am »
+2
Hey yall,

So i havent lifted in a few months but been going to practice/tourneys pretty regularly. Weight is at 195 (down from 230 peak).  Not beast mode athletic but pretty decent all around. Obv my explosiveness has suffered from lack of weight room and my top speed has been pretty bad for a while but still satisfactory compared to where i was at 230 lbs. I am super bogged down with my final semester but maybe when the semester ends hoping to regain decent strength (355 max squat should be ok), focus heavily on plyos/stiffness and cut down to a new super low bodyweight (maybe around 170) and just be a super agile/top speed freeeak. For reference i was around 182 at my previous athletic peak but also squatting around 2.1x bw. This time i want to focus on being more of a lean bouncy guy rather than a weight room beast

FP

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Re: FP's log
« Reply #848 on: October 12, 2019, 03:56:21 pm »
+2
I'm back to logging for a while, probably. Don't expect too many posts cause I'm pretty busy with other stuff

10/12
BW:195
First day back in the gym

Block Power Cleans (above knee):
165 3*5 (-20)

Squat:
225*5
275*5 (-80)
265*5

BSS:
L:60 2*8 (-10)
R:60*8, 70*8 (-10)

Nordic Ham Curls:
3*6

Captains Chair (90s rests):
*18,16,14+5

notes: This is the lowest by far my squat's been in recent times, was at least expecting 315, also the highest RPE.. Overall, not bad for a return session. Back is the most sore. Will hold off on more dynamic work for a while to focus on returning some strength. Happy with the volume, that was a problem last session I did

FP

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Re: FP's log
« Reply #849 on: October 20, 2019, 05:47:03 pm »
0
10/19
3 games: pretty explosive, agility and footwork are kind of shoddy

10/20
BW:190 (-5lbs but probably lost water/carb weight from tourney)

Block Power Cleans (above knee):
165 *5, 175 2*5 (+10)
-last set felt pretty secure, can almost certainly push to 185 next session

Squat:
225*5
275*5
285*5 (+10)
-parallel. a little bit shaky, movement efficiency is definitely not quite there. lost balance a little last rep of 275, ended up essentially a paused rep

BSS:
L:65 2*8 (+5's)
R:75 2*8 (+5's)
-always pause last rep of every set

Captains Chair (90s rests):
*18,18,16 (+2 reps)

FP

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Re: FP's log
« Reply #850 on: October 28, 2019, 11:10:44 pm »
0

10/26
dynamic warmup
35-50Y sprints 6*2 (45 secs between reps, few mins between sets)

10/28
practice: pretty out of shape and didn't have the right gloves on. Lots of conditioning. Our team has some potential but looking pretty half-ass at the moment.

FP

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Re: FP's log
« Reply #851 on: February 10, 2021, 02:23:08 pm »
+1
Hey yall, been peeking at peoples logs here and there its nice to see everyone still training hard. As for me ive been battling schizophrenia for some time, just trying to get back on my feet with organization, emotions and productivity. Trainings been pretty regular and well rounded but also pretty casual. Pretty average with everything.

Oh, also: my diet right now: keto vegan. Keto for symptom management, vegan just because, you know, moral reasons. But it messes around with training a lot cause i never have enough carbs for a good fast twitch workout. Theres a reddit about it called ketogains but i havent gotten through the whole faq yet.

2/10
SS:
-BS 2:3:2 :185 *8, 235*8 (belt), 215*8
-BB OHP 2:0:3: 85 2*8

SS:
BB BSS: 115 2*8/side
Pullups: *6,5

Been messing around with posture MFR and stretches/activation a lot, its actually really cool, sometimes when I do the right prep exercises some crazy thing will happen, like once my jogging form changed radically and i had a much more optimal style, and another time my pullup form changed and i started churning them out a lot easier, also my breathing mechanics is the main reason i started the posture work.. so, still lots to work on. Hope everyones well!

2/14/21

200m *4, 4 (3 min rests)
-36s, 34s, 34s, 35s
15 min rest
-35s, 34s, 41s, 34s

I always feel pretty beat after a good sprint workout, this one was pretty tough. Noticed that if I cued myself to run really upright and swing my arms hard without oscillating my upper body I naturally shifted to longer more powerful strides with less effort (I think my legs switched to more tendon usage rather than muscle-y quad running). And my upper pecs would really feel it after every run. Just goes to show how important upper body mechanics can be in sprinting. But my upper body is comparatively weak (I bench like 185 tops right now) so If I were to utilize this style of running mechanics I would need better upper/lower balance.
« Last Edit: February 14, 2021, 11:02:50 pm by FP »

FP

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Re: FP's log
« Reply #852 on: February 16, 2021, 12:33:04 am »
+1
2/15

20 mins

SS:
-Pullups 3*6
-incline bb press 85 3*8
-a bunch of stretches and upper body posture stuff

Quick and easy, the pullup form built off of the upper body posture alignment. I firmly believe optimizing posture can be a real game changer for a bunch of stuff

2/16

-Few stretches, posture work
15 mins
-Dynamic warmup
-Slight incline 25Y sprints (30 sec jog rest) *10

A very minor ache around the medial hamstring/groin where i tore my pcl and might have an old labral tear or impingement. Breathing short and ragged mouth only, almost hyperventilating during sprints. Probably very inefficient, i need to stretch and roll core muscles and work on deep breathing through the nose. Also tough with the breathing timing, it corresponds with my stride frequency so it kind of has to be short breaths. Dunno how much i can change there. Cueing strong arm motion, almost like a whip with my fist like a weight at the end of the whip. A lot of spitting up phlegm for half an hour afterwards, heartburn feeling. Gotta look up what that means.

2/17

some posture stuff, worked on optimizing nasal cavity breathing
3 miles in 29:42 (9:54 /mile pace) RPE: 2.5 - only breathed through the nose the entire time for the first time.

Kind of excited how well it worked, seemed like more upright posture + nose breathing kind of went hand in hand and made it easy to take deeper breaths. shoulders still rounding a bit. Irritated left medial hamstring, next session = stretching and strengthening around that area.

2/19

Ss *3:
-sl bb rdl: 85 3*8/ side (working on adding a pause at the end)
-leg raises off bench: 3*20

Ss *3:
-adductor chair body lifts: 3*8
-natural ghr: 3*5 ( cant do a full one but using just enough floor pushoff for it to be challenging)
-adductor stretch

2/20

Ss *3:
-bp wide grip 1:2:1: 115 *8, 125 *8, 115 *8
-pullups 2:3:2: 3*6

Ss *3:
-flys: 27.5's 3*8
-bb rows 1:2:1: 105 3*8

« Last Edit: February 20, 2021, 07:45:30 pm by FP »

FP

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Re: FP's log
« Reply #853 on: February 23, 2021, 10:25:35 pm »
+1
2/21
20 mins hacky sack

2/22
20 mins jog (forced stop because of groin)

LBSS

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Re: FP's log
« Reply #854 on: February 24, 2021, 11:27:37 am »
+1
yo sorry for the delayed response, i have been less active on here the last month-ish so getting caught up. welcome back. glad to see that you're training again.

why do you think jogging bothers your groin more than sprinting? (or am i just misreading)
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter