Author Topic: FP's log  (Read 74833 times)

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FP

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Re: FP's Jump Journal
« Reply #60 on: May 05, 2015, 01:37:31 am »
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5/4
bruised my heel at pickup today, adductor feeling slightly worse again
Ok I think I really need to take a week off and let the groin strain heal properly or else it's never gonna go away

the next time I post here will be on 5/11, and here is exactly what i'm going to be doing every day this week
-no intensive leg work of any kind, except stretching and rehab stuff
-static stretches
-SMR some of the days
-weight room workout: core, lats, pecs, biceps, triceps, shoulders
-grip strength stuff

If I don't do all of the things above every day this week, I'll burn $100
 :raging: :raging: :raging:
painz for gainz

FP

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Re: FP's Jump Journal
« Reply #61 on: May 10, 2015, 02:20:35 am »
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5/5-5/9
Doing all the stuff I said I would do
A little sore. Got 2 more days to go!
Heel still bruised, adductor pain still there: gonna start incorporating some resistance band work to hopefully speed adductor recovery

I've got a week of college left, 5 finals and a paper.
Bought 255lbs weight and an Oly bar, planning to squat every day this summer

Basic overview of my workout plans for the summer:
Basic strength: squat, RDL, clean, calf raise, hip flexor exercise, upper body work
Reactivity: sled runs, plyo's, dot drill, jumps, sprints, bounding, misc. reactivity work
Frisbee related: cutting progressions, layout form practice, jump positioning practice
Balance work: Single leg lifts, balance exercises, slacklining etc.


FP

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Re: FP's Jump Journal
« Reply #62 on: May 12, 2015, 11:01:03 am »
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5/10, 5/11
Upper body week complete!!!
Final day numbers:
Chest press: 130lbsx3x8 (got weaker as week went along)
Pullups: 3x5 (I was doing Lat Pulldowns most of the week for 170x3x8)
Shoulder Press: 90x3x8
Abs: 3 sets of: Situps x20, Leg raises x20, Russian twist x20,  Side situp L, R x20, Lateral (extended) leg over x20
Bicep Curls: 30lbs 3x8
Tricep Pulldown: 105lbs 3x8

More summer workout plans:
I'm going to split my summer into 3 4 week period,
Period 1: focusing on foundational strength work
Period 2: focus on reactivity and speed 
Period 3: focus on work specific to frisbee, conditioning and balance

I think I want to have a mandatory morning workout that won't hit the CNS too hard that I will do every day:
Squat, glute/ham exercise, Clean, dot drill, some sprints, some jumps
This workout will probably change in relation to the workout I do later in the day

Then later in the day I will have my actual workout
Period 1: 3 lifting days, 2 misc days, 2 rest days
Period 2: 3 reactivity days, 2 lifting days, 2 rest days
Period 3: Conditioning every day: 3 heavy conditioning days, 3 light. During light conditioning days: 2 Frisbee specific work days. 1 CNS heavy lifting day, 1 CNS light lifting day, 1 recovery day

I'm not sure if I have enough rest days.. Guess I will have to see


LBSS

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Re: FP's Jump Journal
« Reply #63 on: May 12, 2015, 11:58:01 am »
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do frisbee skill work every day. every. single. day. if you don't have a throwing partner, take a bunch of discs to a soccer field and throw them into a goal. or just work on hucking. if/when i go back to competitive ultimate -- and given the way my ankle feels today that's a big if, but still -- skills and conditioning will be the training focus. 200+ throws every day, cutting drills, speed work, and extensive tempo.

that holds even if you make a team. how are you going to work practices into that schedule you've set up?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

black lives matter

FP

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Re: FP's Jump Journal
« Reply #64 on: May 12, 2015, 04:01:56 pm »
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do frisbee skill work every day. every. single. day. if you don't have a throwing partner, take a bunch of discs to a soccer field and throw them into a goal. or just work on hucking. if/when i go back to competitive ultimate -- and given the way my ankle feels today that's a big if, but still -- skills and conditioning will be the training focus. 200+ throws every day, cutting drills, speed work, and extensive tempo.

that holds even if you make a team. how are you going to work practices into that schedule you've set up?

I guess I'll have to cut off a workout or two per week, or maybe not depending on how intense practices are

And yeah, I was planning to throw whenever possible.

FP

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Re: FP's Jump Journal
« Reply #65 on: May 20, 2015, 12:34:20 am »
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5/19

Finished moving back into the house from dorm.
Finished my DIY squat rack, the cement should be done drying tomorrow

Did some cleans today, worked up to 5x145
I really didn't want to fuck with DL cause it made my back stiff the last time I did it. I tried to keep my back straight as possible, what could have caused the stiffness?

Been taking some maaaad notes; went through all posts in the "Performance Training Blog" and "LanceSTS Performance Blog"
Going through all of Kelly Baggett's articles and Q&A now

Expect to see some base numbers from me within the week: DLRVJ, SLRVJ, SVJ, 20m, 40m, 100m, 200m, 400m
I want to do a beginning of summer and end of summer comparison

FP

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Re: FP's Jump Journal
« Reply #66 on: May 21, 2015, 03:59:51 am »
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5/20
ATG Squat
2x5x225
2x5x235
seizure hops
1x5x245

Jumps
DLRVJ 2x5
SVJ 2x5
R-SLRVJ 2x5
L-SLRVJ 2x5

Was 10 yards into my first sprint when I realized I wasn't gonna be able to do it because of my adductor strain
Most annoying shit ever: I have done almost nothing the last 2 weeks and it feels exactly the same as it did when I first got it (32 days ago). Dunno what to do, I really wanna start doing actual workouts but this dumb strain just isn't going away.

Happy with my squat. It's been over a month since I last squatted, which is just insane.
Hitting 28"+ on SLRVJ's, which is great cause I couldn't touch rim last time I did them (which would require around 23")
Hitting around 32" on DLRVJ. Expecting fast gains once I get into some movement efficiency and reactive workouts.

FP

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Re: FP's Jump Journal
« Reply #67 on: May 25, 2015, 11:30:13 pm »
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5/22
Pushups: Low+Close Grip
3x20
Pullups
3x5
Core Circuit

5/23
Pushups: Low+Close Grip
3x20
Pullups
3x5
Core Circuit

5/24
Ran most of 8 miles! Had to stop a lot but I gotta start somewhere

5/25
2 mile morning run.. Had to stop because my cardio sucks

9pm workout:

Resistance Band:
Ankle Inversions and Eversions
Ankle Flexion
Abductor Work (IT band)
Hip Rotator Work

Weights:
Weighted Adductor lifts
Poor Man's GHR (assisted) 3x12
Calf raises: worked up to 3x8x300

LBSS

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Re: FP's Jump Journal
« Reply #68 on: May 26, 2015, 09:38:15 am »
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if your cardio really does suck -- and it's hard to say, not sure what "most" of 8 miles is -- then starting with an attempt at an 8-mile run probably isn't optimal. you're better off starting with shorter distances and building up gradually over time to some predetermined goal distance, like 5 miles, and then just working at that until it gets easy at a faster pace than you started at.
« Last Edit: May 26, 2015, 09:40:46 am by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

black lives matter

FP

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Re: FP's Jump Journal
« Reply #69 on: May 29, 2015, 12:04:40 am »
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if your cardio really does suck -- and it's hard to say, not sure what "most" of 8 miles is -- then starting with an attempt at an 8-mile run probably isn't optimal. you're better off starting with shorter distances and building up gradually over time to some predetermined goal distance, like 5 miles, and then just working at that until it gets easy at a faster pace than you started at.
Ok that's what I'll do

5/27
Went to pickup, sprinted a bunch, next day adductor felt worse than initial injury

Gonna take 3 weeks (or more) off any sort of running, limiting my workouts to stuff that doesn't affect my adductor at all:
Upper Body, Calf Raises, GHR possibly

I think I'll start working on only my right leg and when my adductor feels better, I'll work only on my left leg:
BSS, SL squat, SLDL, Bounds

FP

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Re: FP's Jump Journal
« Reply #70 on: May 31, 2015, 02:03:37 am »
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5/30
Double Stopwatch click average of 10: .098secs
Dual-3-Back average of 10: 67.8

3pm: SMR
5pm: 1 Mile jog
8pm: throwing sesh
10:30pm:Workout

Calf Raises: 5x8x300 (core/back muscles not stable enough to hold 300lbs)
Ankle jumps between sets

Core Circuit:
Weighted Situps: 3x20x10
Leg Raises: 3x20
Weighted Side Raises: 3x20x10 (both sides)
Weighted Russian Twists: 3x40x20
Leg overs:3x20

Military Press:
80x8x2
80x6x1

Pullups:
3x5

DB flys:
3x10x35

Right leg BSS:
3x9x95

Bar Curl:
3x12x65

1am: brief jog, SMR

Notes: Adductor absolutely wrecked. Jogging is stressing it, core workout stressed it slightly
Tried to do some right leg bounds. lol NOPE
Gonna cut out jogging for a week and change core circuit slightly




FP

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Re: FP's Jump Journal
« Reply #71 on: June 04, 2015, 06:36:28 pm »
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Been doing SMR work and acupuncture for my adductor every day

6/3
First frisbee League game. We only had 8 people of our 16 show up but still beat the other team
Did some anaerobic running but mostly just tried to take it easy and handle
I've got a whole week until I run again

6/4
Curls: 65 3x10
Dips: 1x15
Overhead Dumbbell Lowering (Triceps): 50 2x10
BSS Right Leg: 65 1x20, 85 1x20, 115 1x15 (problems balancing)
RLSLVJ: 1x15 (really low, can't use left leg to drive up knee)
Pullups: 3x5
Calf raises: 300 3x10 (noticed weak lower back)
Ankle Hops between calf raise sets

Really gotta get some momentum and start working out every day

FP

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Re: FP's Jump Journal
« Reply #72 on: June 06, 2015, 01:40:41 pm »
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6/5
1pm: Frolf. Tried playing with a disc golf disc and sucked. Was fun, though. At the end I started matching my friends who were playing with ultimate discs

3pm: Hacky Sack, 30 mins

3:30pm: Tossing, 30 mins

7:30pm: Workout

BB OHP: 85 1x8, 1x6, 3x5

RL-BSS: 135 1x10, 155 1x8, 175 1x8, 180 1x4, 180 1x10 (gettin good)

RL SLVJ: 25 (24"-26", my form is definitely improving, leg collapsing less. Still can't really drive up my left leg for the extra distance. My left leg is normally my SLVJ leg, so it's good that I'm balancing them out)

BP:95 1x10, 105 1x8, 115 2x8,6 (I'll try to do BP every day cause it's easy and fast and I'm weak with it)

Good Morning: 95 1x15, 105 1x15, 115 2x8 (strengthening lower back)

Calf Raises: 115 1x25, 165 1x20, 185 1x20 (some balancing problems, tried to do a 1 second hold at the peak of each raise)

Weighted Planks: 45 60secs, 90 40secs, 45 60secs

Groin feeling a bit better, tried a 135 atg squat and clearly it's not healed enough. I'll start doing strengthening exercises again in 3-4 days. Also I'm starting to really suspect I have quad dominance, my glutes are moderately strong, but my hamstrings are really weak (I am bad at GHR). What exercise hits more hams than glutes? I feel like BSS is mostly glutes and GHR is bad for my groin strain

Cut my hair from 50cm to 3cm. Pretty Insane

FP

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Re: FP's Jump Journal
« Reply #73 on: June 07, 2015, 12:29:59 am »
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6/6
1pm: 30mins throwing

10pm: BSS peaking session
RL BSS: 115x3,135x3,185x3,205x3,230x2,240x2,255x1,230x5
<a href="http://www.youtube.com/watch?v=SAB2R3HDx-w" target="_blank">http://www.youtube.com/watch?v=SAB2R3HDx-w</a>
Upon watching my video and comparing it to others I realized that I'm not going low enough because I placed the chair too close and it might be short  :-[
Probably not going to do this type of thing with such high weight again, way too dangerous if I lose my balance

RL SLVJ: 25 (waaaay better today. started hitting 26" consistently, hit 27" 3-4 times. Still can't use my left leg for the extra drive.)
« Last Edit: June 07, 2015, 12:40:16 am by Final Phenom »

LBSS

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Re: FP's Jump Journal
« Reply #74 on: June 07, 2015, 10:04:44 am »
+1
that video is scary man. don't use a weight if you can't handle it safely. and yeah, the chair is too close.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

black lives matter