Author Topic: FP's log (Read 301280 times)

FP · « **Reply #495 on:** August 04, 2017, 09:20:58 pm »

Productivity levels on the rise
Back feels like its improving, i think the cardio was affecting it.

8/3
10 mins stretches
15 mins throws
~10 mins incomplete iso workout

8/4
cals: 2350 (65g sugar, 102g fat, 180g protein)

ham cable hyperextension (90s rests):
35 2x10 ea. leg
40 2x8 ea. leg

upright cable knee drives:
27.5 4x8 ea. leg (balance focus)

Plank +70lbs (~60s rests): 45s,45s,35s,40s

bent over supported cable knee drives (90s rests):
37.5 4x12 ea. leg

Suitcase carries:
100lbs (strapped) 60s,70s,65s ea. side

Landmines:
bar+25 x12
bar+35 x12
bar+50 2x12

Weighted Pullups:
BW x 9
+35lbs x4,4,4,3 (!!! wtf - maybe core is more active from all the core work)

a bunch of calf stuff, LOTS of myo reps

SS:
-Traps: 180 x12, 230 x12, 210 2x12
-DB rows: 70 3x8 ea. side (cheating a little with torso rotation)

Diet plan: Decrease carbs while increasing fats, avoid sugar+gluten. 2300-3000 cals depending on activity level. More probiotic foods.

adarqui · « **Reply #496 on:** August 05, 2017, 10:56:42 am »

Quote from: Final Phenom on August 04, 2017, 09:20:58 pm

Productivity levels on the rise
Back feels like its improving, i think the cardio was affecting it.

damn .. let the back recover for a few more days and maybe just shorten the cardio, to see if it can handle it better?

dno

Quote

8/3
10 mins stretches
15 mins throws
~10 mins incomplete iso workout

8/4
cals: 2350 (65g sugar, 102g fat, 180g protein)

ham cable hyperextension (90s rests):
35 2x10 ea. leg
40 2x8 ea. leg

upright cable knee drives:
27.5 4x8 ea. leg (balance focus)

Plank +70lbs (~60s rests): 45s,45s,35s,40s

bent over supported cable knee drives (90s rests):
37.5 4x12 ea. leg

Suitcase carries:
100lbs (strapped) 60s,70s,65s ea. side

Landmines:
bar+25 x12
bar+35 x12
bar+50 2x12

Weighted Pullups:
BW x 9
+35lbs x4,4,4,3 (!!! wtf - maybe core is more active from all the core work)

a bunch of calf stuff, LOTS of myo reps

SS:
-Traps: 180 x12, 230 x12, 210 2x12
-DB rows: 70 3x8 ea. side (cheating a little with torso rotation)

Diet plan: Decrease carbs while increasing fats, avoid sugar+gluten. 2300-3000 cals depending on activity level. More probiotic foods.

nice!

FP · « **Reply #497 on:** August 05, 2017, 11:19:51 pm »

8/5

cals: 2150 (126g Fat, 37g sugar, 181g protein)

15 mins glutivation
2x4 30m stiff-leg bounds
1x3 30m alt. bounds (bothering back)
2x3 SL SVJ

SVJ x 8 PR tie/PR: 32"-33" still don't know how high the rim at the gym is but jumps were well above my usual SVJ

BP (some form tweaks = suddenly a lot stronger):
135 2x8
185 2x5
190 x5

175 x6,5,5

Captains chair (dead stop at bottom): 35, 30, 18+13

Behind the head OHP: 65 x8, 95 x8,8,7

Ab wheel: 15,13,8...

20 mins lower stretches

FP · « **Reply #498 on:** August 07, 2017, 10:01:59 pm »

8/06
Cals: 2750 (156c, 57s, 126f, 181p)
2 hrs light ultimate pickup
45 min moderate intensity jog with some ME sprints at the end

I strained my left psoas during the ME sprints.. I was in runners high and they felt effortless and super fast.. this was dumb

Sprints were also w/o brace, knee feels janky today. On the plus side back feels fine.

8/07

Cals: 3820 (290c, 154s, 251f, 195p): woke up 3am with a crazy sugar craving.. chugged 4 servings milk, ate processed snacks.

BP:
185 x5
155 8,8,7F (short rests)

pause DB press (60s rests):
35's 4x12

5 mins leg stretches

Pullups 10, 8, 8

Lat pulldowns (60s rest):
60 4x8

OHP:
65x5
85x5
95x5
105 x5
95 x5

Lateral raises (60s):
15's x10
12.5's 2x12

Core circuit (60s):
-crunches x20
-russian twists x30 secs
-side raises 65lbs x15 ea. side

adarqui · « **Reply #499 on:** August 08, 2017, 01:20:45 pm »

Quote from: Final Phenom on August 07, 2017, 10:01:59 pm

8/06
Cals: 2750 (156c, 57s, 126f, 181p)
2 hrs light ultimate pickup
45 min moderate intensity jog with some ME sprints at the end

I strained my left psoas during the ME sprints.. I was in runners high and they felt effortless and super fast.. this was dumb

Sprints were also w/o brace, knee feels janky today. On the plus side back feels fine.

8/07

Cals: 3820 (290c, 154s, 251f, 195p): woke up 3am with a crazy sugar craving.. chugged 4 servings milk, ate processed snacks.

BP:
185 x5
155 8,8,7F (short rests)

pause DB press (60s rests):
35's 4x12

5 mins leg stretches

Pullups 10, 8, 8

Lat pulldowns (60s rest):
60 4x8

OHP:
65x5
85x5
95x5
105 x5
95 x5

Lateral raises (60s):
15's x10
12.5's 2x12

Core circuit (60s):
-crunches x20
-russian twists x30 secs
-side raises 65lbs x15 ea. side

dammit that sucks. how bad is the psoas strain? that sh*t can become chronic fairly easily, don't wreck it.

FP · « **Reply #500 on:** August 09, 2017, 12:27:54 am »

It's pretty much gone today, not sure what happened, knee feels fine too

8/08

Cals: 1850 (193c, 121s, 136f, 94p) still waiting to get my whey which I ordered online, I'll hit the protein hard tomorrow. Sugar seems high but it's all clean. No gluten today either

30 min jog
3 hour walk

FP · « **Reply #501 on:** August 09, 2017, 10:49:31 pm »

8/09
ab veins are getting pretty intense, but I think because I reintroduced creatine I don't look that shredded
cals: 3120 (217c, 79s, 149F, 187p)

squat:
355 x1
365 x1
345 5x1 (30-45s rest)

back flaring up

RDL:
225 x8
255 2x8
265 x8 scared about back, form had to be perfect

Pause Captains Chair (60s rests):
x30,30,26, 18+3+3+2

stretches x 5 mins

ab wheel (60s rests):
x12, 12, 15, 12

Ultimate frisbee club scrimmage x 2 hours: some nice skies, 0 throwaways

Jump mix x ~15: highlight was a 3-step RL-DLRVJ around PR level ~35"

FP · « **Reply #502 on:** August 10, 2017, 10:05:28 am »

Quote from: fast does lie on August 10, 2017, 02:11:32 am

have you tried inversion table, bosu ball stretch, and also release tension in the glutes and hips aka massage with foam roller/ lacrosse ball? those will help back a lot

I was doing a lot of rolling last week but i dont feel it helped much. I've heard of inversion but I believe that's a tool for spine decompression which might not do much for me since I have a muscle injury. I'll try it out anyway though, thanks for the input

FP · « **Reply #503 on:** August 10, 2017, 11:57:30 pm »

I have a tourney coming up this weekend

8/10
BW:187.6 (with creatine)
cals:2870 (251c, 99s, 137f, 196p)

chiropractor appointment: rolling, stretches, electric therapy, some back cracking

SPP session
30 mins throws
intervals: 40Y x8 after discs
a bunch of sprints 40-60Y, some jumps for discs

Dynamic/Plyo session
10 min dynamic warmup
10 mins glutivation
18" depth jumps: 2x5 jump height pretty average, mostly just below SVJ
24" depth jumps: x3 jump height dropoff - 2-3"
SL-SVJ 2x3
SVJ x5
12lb med ball throws x8

adarqui · « **Reply #504 on:** August 11, 2017, 12:45:35 am »

Quote from: Final Phenom on August 10, 2017, 11:57:30 pm

I have a tourney coming up this weekend

ah nice.

Quote

8/10
BW:187.6 (with creatine)
cals:2870 (251c, 99s, 137f, 196p)

chiropractor appointment: rolling, stretches, electric therapy, some back cracking

that chiro sort you out??

Quote

SPP session
30 mins throws
intervals: 40Y x8 after discs
a bunch of sprints 40-60Y, some jumps for discs

Dynamic/Plyo session
10 min dynamic warmup
10 mins glutivation
18" depth jumps: 2x5 jump height pretty average, mostly just below SVJ
24" depth jumps: x3 jump height dropoff - 2-3"
SL-SVJ 2x3
SVJ x5
12lb med ball throws x8

FP · « **Reply #505 on:** August 13, 2017, 09:41:55 pm »

Saw the chiro again on friday, not sure how much he actually helped but x-ray revealed some lumbar degeneration and he recommended 3/week appointments for 10 weeks.

Tourney this weekend went great! Set a record high 12 D's in 7 games which is around double what I got the entire last season (7 D's in 15 games). I got 5 D's in one of our key games we ended up winning. Team went 4-2, we were 1 point differential out of being in the finals game..

Athleticism: Really explosive, got a layout D, a few skies where I played it smart, and a massive over the shoulder layout sky, kind of like 1:27 in this video but i went over the guys left shoulder rather than his right:
<a href="http://www.youtube.com/watch?v=gr95XUPahQ8" target="_blank">http://www.youtube.com/watch?v=gr95XUPahQ8</a>

Throws: Some inconsistency with the wind, but played it very safe taking easy throws most of the time. Pretty high completion percentage.

A few drops but none where I was really at fault. Got beat deep a few times in the zone because of tunnel vision. Pulls far and very consistent.

Going to take a few days off, body feels surprisingly good but sore. Will write up more detailed plan to peak for my last important tourney on the 9th. Might post some pics if there are any good ones

LBSS · « **Reply #506 on:** August 14, 2017, 02:42:32 am »

nice man! that is huge progress from last year. cool to see your confidence up, as well.

FP · « **Reply #507 on:** August 15, 2017, 07:34:01 pm »

Quote from: LBSS on August 14, 2017, 02:42:32 am

nice man! that is huge progress from last year. cool to see your confidence up, as well.

Wow it's that noticeable through logs and posts?

Thanks, always appreciate your feedback even if my responses don't always communicate that

8/14
Aches:
-2/10 back twinges
-4/10 groin flareup
-4/10 torn PCL knee pretty swollen, ROM a little restricted
Wow, actually pretty busted up but all pretty much expected.

Throws x 45 mins
Stretches x 5 mins

8/15
5 min jog
10 mins glutivation

Half squat (RFD):
295 4x10 w/ monster band

BSS- vertical shin (RFD):
40's 3x12 ea leg

BSS (strapped, long rests):
L: 85's 7,8,7
R: 85's 7,8,12

Bent over cable knee drives (RFD, supported):
37.5 4x12, 1x15 ea leg

Throws x ~130 mostly pulls and hucks

adarqui · « **Reply #508 on:** August 15, 2017, 07:52:40 pm »

you find any good photos yet? if so post a few.

good stuff man but damn sounds like you needed some rest days for sure hah.

you used the brace during the tourney I imagine? felt fine, no problem?

pC!

FP · « **Reply #509 on:** August 15, 2017, 08:03:02 pm »

Quote from: adarqui on August 15, 2017, 07:52:40 pm

you find any good photos yet? if so post a few.

good stuff man but damn sounds like you needed some rest days for sure hah.

you used the brace during the tourney I imagine? felt fine, no problem?

pC!

Yeah there are a few but nothing special. i got up pretty high in the second one but the guy got the pic when I was well on my way down. Both of them are on the way down actually

Probably right about those rest days. Forgot to mention I had a 3/10 shoulder ache too. Pretty much all gone today except slight groin and knee pain.

Brace worked pretty well other than having to adjust it constantly and it's pretty bulky. It came off on one of my layouts which cold have been bad.

Adarq.org

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Author Topic: FP's log (Read 301280 times)

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