Author Topic: FP's log  (Read 293531 times)

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FP

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Re: FP's log
« Reply #210 on: February 18, 2016, 01:04:24 am »
0
2/15
BW:183
BP (2 min rest): 150 7x5
SL calf raise:
-L: 17.5's (35) 15, 15, 15
-R: 17.5's (35) 15, 12+3, 12+3
Weighted Pullups: 15lbs x6, 25lbs x4, 15lbs x4
Banded wide stance RFD box squat: achy hips

2/16
BW:181.6
Superset SL lever hip flexion x3 (http://www.exrx.net/WeightExercises/HipFlexors/LVHipFlexion.html):
-Left leg: 120x8, 130 2x8
-Right leg: 120x8, 130 2x8
Back extensions: ~6 sets worked up from 150x8 - 3x205x8 (need to look up form)
Machine OHP: 95x8, 110x8,8,6

2/17
Throwing x45 mins (not looking great, especially forehand)
Jump rope: 2 min jump rope, 2 min rest x3 (I am godawful at this lol)
BP (2 min rest): 160 8x4
Dot Drill x3 (6 min rest): :55, :47 (!!!!!!!), :57 (landing precision needs work, but 47 seconds is very quick)
Superset:
-High Pull from floor: 135 1x5, 165 4x5
-Skater Hops: A lot. Didn't count

If dot drill transfers to directional change as much as I think it should, I'm cut out to be a monster on defense this season. First scrim with my old college this Sunday! No practices yet though, lmfao

Overall, this week is feeling better than last week, hopefully I'm not feeling burnt out during my entire 3-day weekend again
« Last Edit: February 18, 2016, 01:06:27 am by Final Phenom »

FP

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Re: FP's log
« Reply #211 on: February 20, 2016, 06:39:55 pm »
+1

2/18
Machine OHP: 115 4x6

2/19
Superset x2:
-dot drill (50,53)
-squat warmup
ATG squat (3 min rests): 275 5x5 (some SI ache from ATG)
Superset:
-BP (2 min rests): 170 8x3, 1x2, 1x3
-SL calf raise+17.5’s (35): L: 5x15, R 5x15 (some partial reps)
Skater hops for distance: 3x24 (12 each side)
RDL SI joint not great after squats
Core superset x3:
- Plank +90lbs: 40s, 30s, 30s
- R side plank +45lbs: 3x50s
- L side plank +45lbs: 3x50s
- R Palloff press Iso: 3x50s
- L Palloff press Iso: 3x50s
Superset:
-Pullups (3 min rests): 8,8,6
-DL calf raise: 205 2x15, 225 3x15
Frisbee golf: 2 hours with 5 discs, 400+ throws
Deadlifts for form: 185 3x5

2/20
BW:181.6
jog x 300m
1x 400m (85%): 1:02!! This felt very easy. I think the magnesium supplement I took about 2 hours prior is helping my aerobic capacity.
frisbee with high school kids x 60 mins

Jump session
remeasured rim: 10'.8"
remeasured standing reach: 8' 2"
SVJx10: mostly around 30.5"
1-step DLRVJx10: easy, consistent 34"s!!
2-step DLRVJx5: very inconsistent, but hit a  :personal-record: 35.5"!
run-up DLRVJx2: hard drop-off, around 31"

I'm gonna let my ego get the best of me and do a brief DLRVJ block. Dunno how good my CNS was today but I should have 36" easy with better movement efficiency and better utilized work capacity. Didn't even really think about accelerating into the jump.. The question is how much higher can I get from improving those 2 factors + whatever strength gains I manage to get. Maybe my 3-step is higher than my 2-step?

LBSS, tryna race to 37"?  :trollface:

LBSS

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Re: FP's log
« Reply #212 on: February 20, 2016, 07:33:07 pm »
+1
fuck yeah let's do it. although in the block i'm on at the moment i'm gonna get worse before i get better. but yes.

stakes? how about last one to 37 has to eat a lemon on video and post to the lol thread?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

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FP

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Re: FP's log
« Reply #213 on: February 20, 2016, 08:11:22 pm »
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fuck yeah let's do it. although in the block i'm on at the moment i'm gonna get worse before i get better. but yes.

stakes? how about last one to 37 has to eat a lemon on video and post to the lol thread?

Uhh.. *second thoughts*  :huh: :huh:

If I hit 36" next session which is pretty likely, then I'm down for those stakes

 :ibjumping:

FP

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Re: FP's log
« Reply #214 on: February 21, 2016, 11:09:47 pm »
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LBSS, tryna race to 37"?  :trollface:

On second thought, this was a poorly thought out suggestion born of my overexcitement of hitting a DLRVJ PR. 2 hour 3x week practices starting this week will drain my work capacity and I just won't be able to do enough jump-specific training to compete with you, nor should hitting 37" DLRVJ be on my priority list. Focusing my now precious training time working on my already proportionally super-dominant quads will do next to nothing for me for my long term goal of playing professionally.

Sorry LBSS, I know it's really great for training to have a competition but I'm gonna back out  :(

2/20 (cont)
1 hour SIJ foam rolling
Jump rope: 2mins on, 2mins off x3
Hip Thrust (2 min rests): 225 3x10
High pull from quad: 135 3x5
submax-max-pogo bounds: 10L, 10R

2/21
Scrimmage went well, we won. Mostly proud of my positive vibes towards teammates. Played good, especially on defense, but lots of room for improvement. If my training updates from this point on aren't 80% SPP and sprints/agility, feel free to downvote the shit out of my posts.

FP

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Re: FP's log
« Reply #215 on: February 27, 2016, 07:35:16 pm »
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Took this week off lifting to play it safe for getting back into Ultimate.

2/23
Practice 1: Lots of intervals, cutting drills, scrimmage. immediate injury danger is the high amount of change of direction work.

2/24
Practice 2: Even more intervals, some drills for acceleration mechanics, stretching, scrimmage

2/25
back extensions: 205 4x10
DB rows+ 40sec holds: 75 3x8
Practice 3: shins absolutely fried, running on no sleep. bailed.


2/27
3-game round robin tourney.
Key Points:
-DC Breeze, the local professional team, was at this tourney. Making this team is my current long term goal. They bodied us, they are so good.
-Played amazing on defense.
-No drops on offense. Didn't get D'ed at all. Lots of throwaways though.
-The best thing here was my extremely good positive energy. Didn't make any arrogant remarks. Focused very hard on noticing my teammates strengths and acknowledging them. Giving off super good vibes, hopefully I'm not overdoing it, balancing authenticity while trying to empower my teammates is hard.
-Main takeaways: THROWING needs to be the main focus. Change of direction, acceleration over 10-40m, SL jumping (especially out of sprints!) are also things I need to work on.

LBSS

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Re: FP's log
« Reply #216 on: February 28, 2016, 11:39:28 am »
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how you doing on those 200 throws per day? 75 forehand (IO, OI, flat), 75 backhand (IO, OI, flat), 50 other (but pick one or two per workout and focus on them, e.g. 25 scoober, 25 high-release flick, or 25 hammer, 25 backhand hucks). there's no replacement for 1000+ reps per week.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

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FP

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Re: FP's log
« Reply #217 on: February 28, 2016, 01:04:43 pm »
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how you doing on those 200 throws per day? 75 forehand (IO, OI, flat), 75 backhand (IO, OI, flat), 50 other (but pick one or two per workout and focus on them, e.g. 25 scoober, 25 high-release flick, or 25 hammer, 25 backhand hucks). there's no replacement for 1000+ reps per week.

I'll get on it. 1k a week seems like a good goal. I'm really gonna focus on my faking though, most of my throwaways were break throw attempts without a prior fake. I always forget to fake in-game cause I can usually just get full extensions.

LBSS

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Re: FP's log
« Reply #218 on: February 28, 2016, 02:27:57 pm »
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practice faking, sure, but IMO your primary focus for now should be perfect, accurate throws. i can't fake worth shit anymore but when we threw around i was more accurate than you, especially at distance, and i haven't played ultimate in five years. faking is no good if you can't get a strong throw off with your mark crossed up.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter

FP

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Re: FP's log
« Reply #219 on: February 28, 2016, 04:48:54 pm »
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practice faking, sure, but IMO your primary focus for now should be perfect, accurate throws. i can't fake worth shit anymore but when we threw around i was more accurate than you, especially at distance, and i haven't played ultimate in five years. faking is no good if you can't get a strong throw off with your mark crossed up.

Okay. I will accept your criticism and even agree with it some extent, but you aren't being considerate of the fact that I threw a larger variety of releases than you (some of which I may not have been as comfortable with) and that my elbow started hurting when we threw hucks. I don't agree with making a blanket judgement like that based on 1 throwing session, esp. since I directly stated that most of my throwaways weren't on strong side throws. That said, I appreciate your honesty and the fact that you are trying to help me improve

FP

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Re: FP's log
« Reply #220 on: March 03, 2016, 12:39:42 am »
+1
2/28
BW:180.6
Throws: ~120
DL jumps: ~15, maxing at 33"  :(
SLDL: 135 1x5, 155 2x5 each side

2/29
Really busy all day, no time for anything

3/1
Turned 20!  ;D
Throws: ~250, pulled my hammy a little
Machine SL Hip Flexor drives: 130 3x8 each side
ATG squat (2 min breaks): 275 4x5, 265 1x5 (last rep of sets 2-5 were grinders)
Stretching Superset x3: hams, quads, hip flexors, internal rotators, calves
Practice: sat out of conditioning cause of hammy, but lots of throws
situps: ~100

3/2
Throws: ~150
Practice: Intervals, Drills, scrimmage. Hip flexor soreness (!!), a little quad doms. Felt really out of it probably cause of awful birthday cheat meals
Lax ball massage x30mins: ITB, glutes, psoas, SIJ

Headed to Atlanta this weekend for a tourney. My goal is to get a bunch of layout D's and limit throwaways. Dunno if I should kick it with the team and get drunk and high or not. Weed can sometimes give me autistic levels of cluelessness and sometimes I get paranoid. Other times I feel like it gives me an intellectual and social boost. I've been avoiding it for a while though cause of the paranoia.

LBSS

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Re: FP's log
« Reply #221 on: March 03, 2016, 09:23:33 am »
0
you have a lot of hamstring issues and there is some good evidence for the preventative benefits of assisted natural GHRs. can you integrate them into your lifting? start with a couple of sets of 8 after you squat, for example.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter

FP

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Re: FP's log
« Reply #222 on: March 03, 2016, 10:04:05 am »
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you have a lot of hamstring issues and there is some good evidence for the preventative benefits of assisted natural GHRs. can you integrate them into your lifting? start with a couple of sets of 8 after you squat, for example.

Actually, this is the first time I have ever pulled my hammy and it was because I slipped on a full extension. It's an extremely minor strain, gone within a day. I have this funny unexplainable hamstring pain during forceful knee extension seemingly at random few day intervals, and then it goes away for a while. I have looked into it and been unable to find anyone else with a similar issue.

I could possibly throw in a natural GHR set like once a week but I already have 45 degree hip extensions and weighted sleds for hamstrings in my new template along with sprints, bounding, agility stuff which also use hams. I'll definitely have to wait and see, maybe natural GHR is the extra exercise I need for pure strength and injury prevention.

FP

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Re: FP's log
« Reply #223 on: March 07, 2016, 11:32:07 am »
0
3/3
DL 45 degree hip extension: up to 60 1x10
SL 45 degree hip extension: up to 30 1x10 for each leg
Machine SL Hip Flexor drives (starting at 90 degrees): 60 3x8 each leg
Practice:
-PRE: 5/10
-rating: 3/10
-highlights: none

3/4
spent 12 hours in a cramped car, ~20 minutes foam rolling

3/5
4 games
-only 1 throwaway
-no layout d's, although i had the opportunity lots of times
-pretty good shutdown coverage on defense
-a few nice jumps
-team dynamic not too good
-shin splints are bad

foam rolling ~20 minutes, stretching ~10 minutes

3/6
1 game
-got a single weak layout d in the cup of the zone
spent 12 more hours in a cramped car, half of which I drove

Starting to think that daily meditation will give me more bang for buck than most training I can do

LBSS

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Re: FP's log
« Reply #224 on: March 07, 2016, 12:28:38 pm »
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why didn't you lay out? what's holding you back?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter