Author Topic: FP's log  (Read 31376 times)

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Final Phenom

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Re: FP's log
« Reply #600 on: December 01, 2017, 09:12:46 pm »
+1
12/1 french contrast test

Superset (1min between exercises, 5 mins between supersets):
-Pause half squats: 315x7, 365x5, 415x1 (tweaked back),315x6
-18" depth jumps: 3,3,3
-Jump squats: 75 3x5
-Wall skateboard pushoff: 3x10
-SVJ x3,3,1

I was kind of in a rush so the breaks I used were too short. SVJ rose by 2" between set 1 and 2 which is good, granted maybe it wasn't super warmed up. Set 3 i tweaked my back.

Final Phenom

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Re: FP's log
« Reply #601 on: December 02, 2017, 07:52:38 pm »
+1
12/2 AM strength endurance SPP

5 mins cycling + dynamic stretches

DB Alternating Step-ups (90s rests):
50's x 40, 30, 25

SS x3 (90s between SS):
-Leg raises x 35, 30, 25
-KB swings:
--25lbs 2x30 (alternating arms)
--50lbs 1x30

3 mins static stretches

notes: 20 min workout. high RPE throughout, very short breaks. I need to do these more dynamically. Getting a sense of the weight-room conditioning workouts I'll be doing a lot at the end of the spring. Will workout Sunday+Tues and then take a 4-6 day deload.

PM uppers

DB seated OHP
42.5's 3x8

Single arm rows:
77.5 3x10 each side

« Last Edit: December 02, 2017, 11:51:48 pm by Final Phenom »

Final Phenom

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Re: FP's log
« Reply #602 on: December 03, 2017, 03:17:23 pm »
+1
12/3
AM: contrast training SPP

Workout time: 1 hr 45 min
Back is still tweaked so I worked around it this workout.

SS x3 (90s rests):
-Pause RFD Leg Press
--270 x20
--360 x20
--450 x15
-Sled pushes
--(max intensity) 2x 15 sec pushes
--(max intensity) 10s+10s+10s

Sprint starts (15-30s rests):
x15 ea/ leg

SS suitcase carry x2 (90s rests) (-1 set fewer):
-Right arm:
--110 x62 secs (+10 lbs, +2 secs)
--100 x60 secs
-Left Arm:
--110 x60 secs (+10 lbs)
--95  x54 secs  (-5lbs, -6 secs)

SS x3 (120s rests):
-Shuffle sled push:
--(max resistance) 3x8 steps/ ea leg (+higher resistance, -4 steps )
-Skater hops (paused)
--3x12

SS x3 (30s rest):
-Banded reverse flys (ecc):
--3x12
-Palloff press:
--3x8 (+higher intensity)


Final Phenom

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Re: FP's log
« Reply #603 on: December 04, 2017, 08:14:44 pm »
+1
12/4
Workout time: 40 mins

Front squat (90s rests):
215 x8
225 x8
255 2x5
185 x13

SS:
-Reverse flys: 10's 3x8 (+1 set, +2 reps, -5lbs)
-Rotator cuff arm rotations: 10's 3x8 (+1 set, +2.5lbs)

SL hack squat rhythmic partials
L:180 x20,20, 230 x12
R: 180 x20,20, 230 x20

Pause RFD captains chair (60-90s rests): (+pause, RFD)
x35, 25, 18 (-0reps, -5 reps, -7 reps)

Pretty beat, had to sit with my head in my hands for maybe 3-5 mins after this workout. Just one more tomorrow to close out the training block.
« Last Edit: December 04, 2017, 09:11:36 pm by Final Phenom »

adarqui

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Re: FP's log
« Reply #604 on: December 05, 2017, 10:01:46 am »
0
man that sux about the back tweak. how bad is it? Those kinds of tweaks seem much more of a probability when mixing heavy strength reps with explosive jumps/landings from my experience too.. mostly knee/ankle tweaks for me though.

415x1 in there seems pretty intense though, especially after repping 365. pretty big jump in weight.

hope it's nothing.

Final Phenom

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Re: FP's log
« Reply #605 on: December 05, 2017, 10:36:10 am »
+1
Yeah that jump in weight was a bad decision. first rep of 415 was wobbly asf,  should have known I was not ready for 5rm or heavier half squats yet. Will do an ISO squat push next time I try to do svj/dlrrvj French contrast.

Final Phenom

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Re: FP's log
« Reply #606 on: December 05, 2017, 12:38:48 pm »
+3
12/5 AM
Workout time:1 hr 15

Treadmill sprints 3x15s w/ jog between

5 mins stretches

BP (60s rest):
135 x8
185 2x3
135 x 10, 8 (pause)

Ab wheel  (60s rest):
15, 15, 28  :personal-record:

Rows :
60 x10,
85 x 8,8

SL hack squat rhythmic partials:
90 x20, 180 x20 /ea leg

DB Ohp (60s rests):
40's x 10, 10, 7 (+2, +2, -1)

RFD RDL (below knee):
225 x8
275 x8
295 x8,8

Edit: I put in the wrong number for bench. 185 2x8 would have been insane and a huge PR  :(

PM

Throws x 300 (45 mins) - not great consistency..
« Last Edit: December 05, 2017, 05:20:08 pm by Final Phenom »

Final Phenom

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Re: FP's log
« Reply #607 on: December 07, 2017, 11:40:17 pm »
+1
12/7

AM:

Trap Bar machine BSS:
L: 180 x 5, 230 x3, 5
R: 180 x 5, 230 x5, 6

seated DB OHP:
40's 3x8 (+2 reps)

Leg Press:
270x8
360x8
450x8
540x8
630x8
720x8

PM1:

30 mins cycling

10 mins stretching

Decline Situps:
15lbs 3x8

DB Rows:
80 3x8 each side (+5lbs)

Tricep overhead DB extension:
60 3x8

PM2:

Throws x 30 min
Pickup x 45 min

Seeing some rust when throwing and catching. Definitely need to get more touches in.

Final Phenom

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Re: FP's log
« Reply #608 on: December 09, 2017, 02:46:50 pm »
+1
12/8 uppers

BW: 196 - I was avg 185 for most of the fall
DOMS: glutes, hip flexors a lot, quads, hams a little

Banded Y-T-W for posture: 3x8 each

SS1a: Push press:
115x5
135x5
115x5F
95 3x8

SS1b: landmines
Bar+45 x16
Bar +65 x8 (+10 lbs, +2 reps)
Bar +60 x10,12,12 (+5 lbs, +4 reps)

SS 1c: Deadbugs (3s ecc):
x 25, 25, 20 (+5 reps first 2 sets)

Standing calf machine:
320 x 20+10+10
320 x 15+10+10
320 x 15+10+10

Pullups:
x6
3x8 (+1/ set)

SS2a: Waiter carry:
L: 45lbs x60s, 45s, 45s (+15s rep 1)
R: 45lbs x60s, 60s, 45s (+15s reps 1,2)

SS2b: DB curls
30's x 8,8,8F (+10 lbs, -4 reps)

SS3a: dips:
x8, 7, 5+2

SS3b: reverse flys:
15's 3x8 (+1 set)

Gonna try to set up some tennis or ball or football and take a needed break from the gym. Shoulder stability and strength needs a lot of work
« Last Edit: December 09, 2017, 07:52:58 pm by Final Phenom »

LBSS

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Re: FP's log
« Reply #609 on: December 10, 2017, 12:31:42 am »
+1
tell me about it re: shoulder. mine is still fucked from hucking and then trying to play tennis too ambitiously in august. if you do play tennis just be careful, warm up super well, and don't get ahead of yourself. in other words, don't be like me.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

adarqui

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Re: FP's log
« Reply #610 on: December 10, 2017, 01:30:31 am »
0
tell me about it re: shoulder. mine is still fucked from hucking and then trying to play tennis too ambitiously in august. if you do play tennis just be careful, warm up super well, and don't get ahead of yourself. in other words, don't be like me.

don't be like me either.

tennis wrecked my right elbow (tennis elbow). Also, my right hip was pretty jacked up during that time, probably from tennis and bad stretching combo. Edit: Tennis also wrecked my right hand .. remember I started playing lefty because my thumb/hand got all jacked up? :ffffffuuuuuu:

the theme here is, tennis is intense. ease into it. :pissed:

Final Phenom

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Re: FP's log
« Reply #611 on: December 10, 2017, 02:36:00 pm »
+1
yeah I'll ease into it. Haven't had much injuries associated with tennis in the past which is why I do it on rest days.

I do have a rotator cuff injury that I haven't addressed that's been around for more than a year. I am doing a lot of targeting the shoulders and a few rehab exercises

I've had elbow issues on my throwing arm from too many Hucks but not recently and usually short term

Final Phenom

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Re: FP's log
« Reply #612 on: December 10, 2017, 09:13:58 pm »
+3
1/09 French contrast sprints

French contrast set A *2:

-SS1a :DL off 3" blocks:
365*3
365*1+1+1+1+1
-SS1b: sprint treadmill 2*3 6-8 sec intervals
-SS1c: alt step up jumps 2*10
-SS1d: overspeed band assisted sprints 2*6*10Y
-ME 15Y Sprints 2x4

French contrast set B:

-SS2a: hip flexor ISO with 50 lbs *10
-SS2b: RFD hanging leg raises *25
-SS2c: RFD cable knee drives 30lbs*10 ea side
-SS2d: overspeed sprints 15Y *6
ME sprints 40y x4

Sprints felt very fast after the last FC set, I especially feel that this might be helpful for top speed. My turnover felt faster than usual. Do not recommend using DL with French contrast, will do trap bar next time.

Calves are RIDICULOUSLY sore from those myo sets yesterday.
« Last Edit: December 10, 2017, 09:52:46 pm by Final Phenom »

adarqui

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Re: FP's log
« Reply #613 on: December 10, 2017, 11:37:39 pm »
0
1/09 French contrast sprints

French contrast set A *2:

-SS1a :DL off 3" blocks:
365*3
365*1+1+1+1+1
-SS1b: sprint treadmill 2*3 6-8 sec intervals
-SS1c: alt step up jumps 2*10
-SS1d: overspeed band assisted sprints 2*6*10Y
-ME 15Y Sprints 2x4

French contrast set B:

-SS2a: hip flexor ISO with 50 lbs *10
-SS2b: RFD hanging leg raises *25
-SS2c: RFD cable knee drives 30lbs*10 ea side
-SS2d: overspeed sprints 15Y *6
ME sprints 40y x4

Sprints felt very fast after the last FC set, I especially feel that this might be helpful for top speed. My turnover felt faster than usual. Do not recommend using DL with French contrast, will do trap bar next time.

Calves are RIDICULOUSLY sore from those myo sets yesterday.

interesting session. seems intense as fu*k!

Final Phenom

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Re: FP's log
« Reply #614 on: December 11, 2017, 08:39:29 pm »
+2
french contrast is pretty intense. low volume except on power movements and longer rests between ME efforts.

12/11

Asked a cute girl out. Might try some crossfit with her this week  :D

calves still very sore
short rests for everything except sumo DL

HangPClean:
185 x5,5,5 (20-30 sec breaks)
195 x5 singles (15 sec rest between singles)
205 x5 singles (15 sec rests)

Sumo DL:
225 x8
315 x5
345 x5
355 x4 (-1 rep) (asked the trainer to tell me to stop when lower back started bending slightly. aels)

Alternating RFD banded knee drives:
3x30
1x 20+20+15 (10s rests)

SS x3:
-Bosu ball russian twists: 3x20
-Bosu ball alt sprint ROM press: 3x20 (10/side) (-5 lbs, +RFD)

SS x3:
-One arm pullups:
--R: neg100 x8, neg85 x8,8 (+neg15lbs, +2 reps)
--L: neg100 x8 neg85 x7,4F (+neg15lbs, -2 reps)
-RFD pause GHR:
--BW 3x15.
--35 lbs over head 3x12

SS x3:
-Clap pushups: x12,8,8
-V-ups x12,12,12

« Last Edit: December 11, 2017, 08:43:25 pm by Final Phenom »