Author Topic: FP's log (Read 303616 times)

vag · « **Reply #195 on:** January 23, 2016, 11:09:24 am »

I totally agree with the stereotype analysis of all.
But what if entropy just likes being big, not because of the social stereotype, but because that's how he is?
Isn't calling by definition stereotypical someone's behavior that fits an existing stereotype, a stereotypical approach itself?
Food for thought.

FP · « **Reply #196 on:** January 24, 2016, 01:42:06 pm »

1/23
BW:173.2 PR
injury: right shoulder

18" snow here! Wow.

45 mins shoveling
20 mins stretching
Banded Hip Flexor Knee Drives:3x10

As little rest between exercises/sets as possible.

superset x5
-BP 135x5
-Bent over rows 135x5-8

superset x3
-OHP 35's x8
-L-BSS 35's x8
-R-BSS 35's x8

superset x3
-Pullups x6
-R-SL-Hip Thrust 185x8
-L-SL-Hip Thrust 185x8

Feeling really burnt out, only did half the volume workout. Pushing PR squat day back to Tues because Tues classes are cancelled.

LBSS · « **Reply #197 on:** January 25, 2016, 10:08:06 am »

dude please back out of the squat rack. so much safer than walking forward. rep looked good, though.

also, fwiw, merrick is right about body image.

FP · « **Reply #198 on:** January 25, 2016, 09:33:23 pm »

1/24
BW: 177.6! went way over intended kcal

1.5 hours shoveling: decent cardio. Great for back.

1/25
BW: 177.. right after shit. Went well over intended kcal again.

squats: 185 10x3, focusing on utilizing calves, forearms, shoulders and keeping core and glutes tight. RPE feeling strangely a little high but it's always like that with squats for me.

stretching x 20 mins

1RM day tomorrow.. just thinking about it makes me moderately nervous/fired up, which is probably a really good sign. Also the first day of ultimate practice, however classes cancelled until Thursday.

FP · « **Reply #199 on:** January 26, 2016, 06:08:44 pm »

1/26
BW:177.4

squat: 312.5x1, 322.5x1, 332.5xfail, 332.5x1

SVJx5: 30.5", 30.5", 31", 31", 30.5"

<a href="http://www.youtube.com/watch?v=JKOR-u4wSaI" target="_blank">http://www.youtube.com/watch?v=JKOR-u4wSaI</a>

Not entirely sure about the depth, but I wasn't gonna do this shit a third time. Right leg looks parallel, left one for some reason does not. Camera angle maybe? I was really hoping firing up my CNS as much as I could would have a greater effect.

Edit: Ok, I outlined the squat in photoshop, overlapped it with 322.5 and the right leg is in the exact same position (right at parallel), but my left knee for some reason is dipping lower.

LBSS · « **Reply #200 on:** January 26, 2016, 07:54:50 pm »

just about parallel, it seems to me. if you put your heels up on 5lb plates (or got shoes) you could full squat easily i think.

FP · « **Reply #201 on:** January 26, 2016, 08:09:20 pm »

Oh well. Back to training I guess.

FP · « **Reply #202 on:** January 30, 2016, 09:13:26 pm »

1/27
BW:178
BP:130x6x6
Westside barbell style box squat: 135x5x8

1/28
BW:177
SL hammer strength hack squat: 90x5x8 (L,R)

1/29
BW:177
BP: 140x7x5
SL calf raises: 7 sets until height drop-off (L,R)+myo reps
Westside barbell style box squat: 185x5x8
Pullups: 8,7,8,4,4
BB calf raise: 205x5x10-15
Core circuit:
-90lb plank: 30,25,20secs
-45lb side plank: 45 seconds (L,R)
-Banded Palloff Press iso: 45 seconds, difficulty progression (L,R)

1/30
BW:176
3-step slrvj: around 25 jumps, getting wrist above rim every time. Definitely a low hoop, dunno how high it is
quad-oriented lunges: 185 3x8 (L,R: trying to balance out left and right quads)

Still too much snow to do any kind of running or bounding.

FP · « **Reply #203 on:** February 03, 2016, 11:54:42 pm »

Changing name of journal cause I'm not really doing much SPP. Dropping most of GPP for SPP when this shit snow finally melts.
Taking a lot of classes is taking its toll on my workout schedule. Shit has been stressful, literally thought today was Tuesday. Ultimate practices have not started yet because of snow.

1/31
Layout clinic. 60 minutes playing 4v4, 20 minutes practicing layout form.

2/1
BP: 150 8x4
wide stance RFD box squat: 135 5x8, 155 2x8

2/2
Nothing

2/3
BP: 160 10x3
Superset:
-Banded wide stance RFD box squat: 135 3x8
-Pullups: 8,8,7
DL calf raises: 225 5x15

adarqui · « **Reply #204 on:** February 04, 2016, 12:01:52 am »

Quote from: Final Phenom on January 26, 2016, 06:08:44 pm

1/26
BW:177.4

squat: 312.5x1, 322.5x1, 332.5xfail, 332.5x1

SVJx5: 30.5", 30.5", 31", 31", 30.5"

Not entirely sure about the depth, but I wasn't gonna do this shit a third time. Right leg looks parallel, left one for some reason does not. Camera angle maybe? I was really hoping firing up my CNS as much as I could would have a greater effect.

Edit: Ok, I outlined the squat in photoshop, overlapped it with 322.5 and the right leg is in the exact same position (right at parallel), but my left knee for some reason is dipping lower.

nice PR! chaining the weights on looks pretty beast too. hah

FP · « **Reply #205 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!

FP · « **Reply #206 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!!

4-step SLRVJ x5: jumps all 28.5"+, jump 4: hit 30"!

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)

Merrick · « **Reply #207 on:** February 07, 2016, 06:41:51 pm »

Nice job on that 30"!

FP · « **Reply #208 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.

FP · « **Reply #209 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.

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.

Adarq.org

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Author Topic: FP's log (Read 303616 times)

vag

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FP's log

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