Author Topic: FP's log  (Read 42250 times)

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FP

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Re: FP's log
« Reply #675 on: March 08, 2018, 03:19:05 pm »
+1
3/06
15 mins throws
20 mins ultimate

3/08

AM
trx rows 3*8

KB waiter carry 44lbs 3*45s left arm only

20m sprints *4

ss *5 (30s rests):
-alternating battle rope chops *50
-battle rope slams *25

handicap flys machine:
168 3*8

- figured something important out in relation to my sprint technique. i think i use my traps as prime movers when swinging my arms forward instead of my anterior delts. this somehow relates to forward head tucking during acceleration as well as unstable shoulder movement. there is definitely something to fix there, not sure whether its mobility or motor reprogramming +strengthening.

PM

30 min jog , 9:45 pace with teammate

core circuit

1hr 15mins Ultimate: finally some serious playing but still only lefty. SIJ giving me some grief but my speed is promising. playing a little bit lazy defense with my back to the cutter most of the time, however commanding defensive poach pressure.

gonna take a few more rest days, maybe work through some agility ladder stuff and try to figure out the imbalance in my upper body.
« Last Edit: March 09, 2018, 12:51:23 am by Final Phenom »

adarqui

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Re: FP's log
« Reply #676 on: March 08, 2018, 04:01:15 pm »
0
2/25

sb squat 285 4*5
-SI joint still bothering me

decline situps 3*15

sprint treadmill intervals
-max resistance 5*40 steps, 45 second jog rests
-5 min rest
-max resistance 3*40 steps, 45 second jog rests

its been 30 mins - i threw up a few times and still not through feeling completely terrible. ughhhhhh. it will pass

you threw up a few times from the sprints? damn

one of those max-V treadmills?

also how's the drawing and such now that the pins are out?

yep. oddly enough i think the throwing up is more of a mental thing, because i had eaten like 3-4 hours before. i knew i was going to feel really shitty if i went for the second set but decided to do it anyway.

it is a max-v treadmill, but cranking up the resistance all the way makes it sort of like a really high resistance push sled.

the drawing is going great, thanks for asking. planning on making an instagram for some of my works so be on the lookout for that  :D

dope!!$!@$! do it!!

when you do, let us know!

FP

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Re: FP's log
« Reply #677 on: March 12, 2018, 12:03:15 am »
+3
3/11

1.5 hr scrimmage with another college
-we were pretty much playing savage (no subs). was not going too well against zone 13-5. dunno i cant do much going only lefty and my team wasnt able to huck it to me a whole lot

2 hrs pickup
-pretty low level, no organization at all. my speed and endurance were ok but didnt want to be overbearing and just chilled a bit.

few notes to self:
- im bad at crashing the cup as a cutter playing against zone defense
- i start my deep cuts too early, anticipating unrealistically perfectly executed hucks from my teammates
- i need to practice accelerating out of 135 degree hip turns
- i need to stay more grounded in neutral defensive positioning because i get beat mid-stride when taking too long strides

FP

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Re: FP's log
« Reply #678 on: March 13, 2018, 02:11:35 am »
+1
3/12

30 mins throws
typical team bullshit, practice cancelled because of some light snow
ran down a few hucks out of 135 degree cuts

core circuit *3:
- ghr machine side bends *8
- ghr machine db palloff press 10lbs *6 (3s holds)
-ghr rfd extensions 10lbs *8

20y ME sprints:
6 reps, jog back recoveries
4 mins rest
6 reps, jog back recoveries

very significant sprint strength dropoff for later reps. definitely wanna be cranking out more of these

FP

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Re: FP's log
« Reply #679 on: March 17, 2018, 01:49:06 am »
+1
3/14

40 min jog with teammate:
miles 1,2 @ 8:30 pace, then had to slow down for teammate

3/16

PM1
agility ladder stuff *45 mins
--actually pretty decent. I am noticing issues with my body control in some of the newer drills I am doing which is good because I can fix them.
SLRVJ's *~25
--nothing too hot, mostly just working through weaker plants, some curved routes and going up with off-arm


PM2

SS *3:
safety bar RFD jump BSS: 105 3*6/side
RFD captains chair: 3*15

safety bar BSS:
195 *6/ea side
175 *6/side
--I don't like using bar for high intensity BSS: kind of dangerous. also the weight distribution is janky. left leg almost failed rep 6 of 195

Alt. Cable knee drives from plank:
52.5 *6/side
46.5 *8,8,4 /side

Ham cable hyper (0:1:3):
35*6,6/side
40*6/side

stretches *10 mins



FP

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Re: FP's log
« Reply #680 on: March 17, 2018, 09:46:21 pm »
+1
3/17

20 mins rowing @ 2:15 pace, 4500m total

trx rows 3*7

dot drill *5: 53-55s range
dor drill partials *10
-- so i can do the dot drill pretty fucking fast for my height but my body control while doing it is very noticably bad. im very good at adjusting to my imbalances but my body is all over the place. solution: slow it down and focus on keeping my center of gravity over the center dot.

ss *3 (60s rests):
- alternating battle ropes *30
- battle rope slams *20

-- some dude started a chat with me while i was doing my dot drill and after i finished  my battle ropes proceeded to completely destroy my battle rope speed. definitely should cut volume and up intensity+speed
« Last Edit: March 17, 2018, 10:07:05 pm by Final Phenom »

FP

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Re: FP's log
« Reply #681 on: March 18, 2018, 08:01:27 pm »
+2
3/18

~9-10 miles @ 8:30-9:00 pace: 1hr 23 mins total run
--easy. was running with a friend who had to slow down a few times and eventually had to stop. but this was conversation pace for me. legs feeling a little tired and sore but no niggling pains or anything.
Distance PR!
Really should get a fitbit to help track progress a little better.
 :ibrunning:

FP

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Re: FP's log
« Reply #682 on: March 20, 2018, 07:56:08 pm »
+1
3/20

75 mins
4 sets of 14 agility ladder variations
SL dot drill *6 sets of 36 hops /ea leg
DL dot drill *8 sets of 36 hops

--absolutely vicious. i would do a set of dot drill and run through a couple agility ladder drills, 10-15s between exercises, 30-90s between sets. tried to stay standing most of the time, and took long enough breaks to maintain speed and coordination. despite being pretty drained my final DL dot drills felt significantly faster than my first ones.

it feels like i burned holes on the inside balls of my feet.

need to do some on-field cutting asap and try to bring some of these footwork patterns to the field.

FP

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Re: FP's log
« Reply #683 on: March 23, 2018, 02:59:50 am »
+1
3/22
dynamic warmup
glutivation
10y sprints *5

french contrast *2:
-smith machine split squat overcoming iso *3/ ea leg
-alternating bounds *20
-safety bar alternatings step up hops 105*5 /ea side
-alternating lunge hops *15
-4 mins rest
-20m sprint *2

dunk mix *15 jumps
-easy dunks 1-step+ dlrvj
-bobbled in dunks w/ SVJ, rslrvj

kind of tired. gym at 1am not the best idea.

adarqui

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Re: FP's log
« Reply #684 on: March 23, 2018, 06:22:09 am »
+1
3/18

~9-10 miles @ 8:30-9:00 pace: 1hr 23 mins total run
--easy. was running with a friend who had to slow down a few times and eventually had to stop. but this was conversation pace for me. legs feeling a little tired and sore but no niggling pains or anything.
Distance PR!
Really should get a fitbit to help track progress a little better.
 :ibrunning:

nice!!!

if you run with a phone there's tracking apps (like strava's app), but i personally hate those apps & running w/ a phone so.. not sure about fitbit, I know garmin's are solid tho.

fun fact: Nightfly (Vlad) works for Fitbit !!! (programming etc)

FP

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Re: FP's log
« Reply #685 on: March 23, 2018, 08:00:38 pm »
+1
3/23

safety bar alternating stepups:
215 2*12
235 *12
215 *12

cable ham hyper (0:1:3):
45 3*6 /ea side

ham curls:
175*6
190 2*6

leg press (paused):
450*8
500*8
550*8, 8 (+50lbs, +1 set from last time)

caps chair
3*25 (75s rests)

max resistance sprint treadmill 3*45 steps w/ 30s jog rests

head feels likw its gonna split open. das dat gooood shit

FP

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Re: FP's log
« Reply #686 on: March 24, 2018, 04:19:16 pm »
0
3/24

3.75 mile jog with friend. avg 8:31 pace

throws *10 mins
-working into throwing short distances with the right hand. not too bad, actually.

25y warmup sprints *5

40y ME sprints *5

8*40y sprints @90% intensity, jog back rest
5 min rest
8*40y sprints @90% intensity, jog back rest

fucking beat. time for a few rest days

FP

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Re: FP's log
« Reply #687 on: March 28, 2018, 12:33:48 am »
+2
3/27

back squat:
225*5
275*5
295*5
315 2*5 RPE 6.5
-yes. si joint not bothering me. squat comeback here i come. 405 back on the table at some point.

contrast set *3:
-SVJ *2-3
-jump squat 95 *5,5,4

 contrast set *3:
-sl ham cable hyper 50 3*6 /ea side
-alternating straight leg bound 3*12

dl jumps *~12: nothing great

FP

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Re: FP's log
« Reply #688 on: March 30, 2018, 08:05:36 am »
+2
3/29

sprints+shuffles mixed conditioning *45 mins
throws *60 mins
2v2 *30 mins

--right hand usage is progressively returning back to normal. was throwing hucks for about 20 mins with no problems at all.

FP

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Re: FP's log
« Reply #689 on: March 31, 2018, 03:00:05 pm »
+1
3/31

squat
295 *5
325 3*5
RPE: 7

jump squats
105 *5,3+2, 3+2

boeu ball squat *30,30

sl-rdl on pad 2*8/ea leg

dot drill
3*6 DL 3*6 Sl / ea leg



EDIT:
PM run: 4 miles in 29:20 ~ 7:20 mile pace  :personal-record:
-was trying to keep up with a friend. died during the last 200m but otherwise consistent 7:15 pace!
« Last Edit: March 31, 2018, 08:18:05 pm by Final Phenom »