Author Topic: FP's log  (Read 293398 times)

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FP

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Re: FP's log
« Reply #690 on: April 13, 2018, 03:37:41 am »
0
4/12

fruz *2 hours
last practice before sectionals. its been a week in hell, ive accumulated at least 15 hours of sleep debt. still a little bit sick, lungs not working optimally and im short of breath faster than i should be. also some 1 handed drops during throwing on high balls. didnt throw any turnovers, but definitely lost a good deal of upper muscle mass, hucks are missing that bit of oomph

FP

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Re: FP's log
« Reply #691 on: April 15, 2018, 02:37:52 pm »
+3
sectionals went well for me individually but not great team-wise. we lost 3/6 of our best players in the first 2 games to injury. we won 1/6 games

the other biggest issue was strong winds the entire weekend and our lack of dedicated throwers. i turned it a lot because of poor throw selection for the given wind.

otherwise i was pretty good at everything else. got a layout callahan, which is when you block and intercept it for a score before they manage to get it out of their endzone. a few big skies and layouts, a lot of pointblocks. shutdown defense against their best players in critical moments. second day my IT band flared up and i was hobbling around at times but still managed to do a good deal.

going to make a full year program to mini-peak once at the end of the summer club season and then again for next year's sectionals. also have to write up programming for team workouts.
« Last Edit: April 15, 2018, 02:40:43 pm by Final Phenom »

FP

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Re: FP's log
« Reply #692 on: April 21, 2018, 06:49:10 pm »
0
i busted up my IT band pretty bad so i took the last week off. im reviewing my notes on programming, triphasic training and verks supertraining and thinking about what i want to do for thia next program. a year is a lot of time to think about. i dont feel like i really have any particular athletic weaknesses except maybe attention span. i have to choose what i want to specialize in or end up slightly above average at everything at the end of this next training year

4/21

squat
275*8
295*8

sumo DL
225*8
315*8

BP
135*8
145*8

pullups *6,6,6F

DB ohp
40s *8
45's *8F

SS:
rows:90*8,80*8,70*8
decline situps: +10lbs behind head 3*10

SS:
reverse fly's: 12.5's 3*8
tricep cable pulldown: 52.5 *8,5F

FP

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Re: FP's log
« Reply #693 on: April 24, 2018, 12:33:33 am »
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4/23

squat has kind of dropped off so ill focus on getting back to baseline for a little while

squat:
225*8
275*5
295*5
315 2*5

sumo dl:
315*5

matrix leg press (90s rests):
360*8
450*8
500*8
450 2*8 paused

FP

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Re: FP's log
« Reply #694 on: April 24, 2018, 11:28:56 am »
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4/24

thinking about a few weeks of building work capacity+ trying to get big. gonna take some of the pressure off and temporarily abandon this idea of a perfect athletic program for me. its gonna be summer. i should put on some aesthetic weight and enjoy my young adult life while its still easily possible

+my upper body has always been comparitively weak so this is a good thing to try out

bench
135*5
155*5
165*5,4+1

ss:
pullups *6,5+1,4+1
tricep pulldown (partial rom): 52.5*8,8,7

core circuit *3:
bicycles *16
med ball russian twists 16lbs *16
deadbugs *16
+8 v-ups last set

ss:
db ohp (no lockout): 40's *8,7, 35's *7
curls 30's *8,8,7

ss:
db rows: 60 *8,7+1,7+1 ea arm
bent over reverse flys: 10's 3*8

flys: 25's *8,7,7

wide grip lat pulldown:
70 2*8, 90*7

so i had to drop weights or reps for almost everything. i see this as establishing baseline strength. i would rather start too heavy and know im getting a productive workout than too light and waste a few days "getting back into it". as far as im concerned the risk with bodybuilding for injury is minimal. next upper day i will know exactly what weights to use.

FP

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Re: FP's log
« Reply #695 on: April 27, 2018, 02:13:16 pm »
+1
4/27

rfd squats
225 2*6
255 *6
225 2*6

tuck jumps 3*8

squat
315*3
335*3
345*3 PR tie, RPE 7.5

SVJ *5

jump squat 135 3*5

SS *3:
-cable adductor pull
-25 3*8 (L)
-30 3*8 (R)
-reverse flys: 12.5's 3*8

SS *3:
-ab wheel *15,15, 9+1
-v-ups *12,12,10
-lateral raises 15's 3*8

SS*3:
-ham curls 160 3*8
- adductor squeezes 235 3*8

push press 95*5, 115*3, 95*5

waiter carries 3* 40lbs *40s

skipped some plyos, legs and core. man this is already a lot of volume, why tf did i think i could do 6 more exercises??

PM: felt kinda bouncy so did some jumps. 33" SLRJ, 34" 1-step DLRVJ. since I wasnt at PR level I did around 15 sprint runup SLRVJ's trying to build some tendon stiffness
« Last Edit: April 27, 2018, 11:02:41 pm by Final Phenom »

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Re: FP's log
« Reply #696 on: April 29, 2018, 02:43:05 pm »
+1
4/28

18 mile bike ride. was supposed to be pretty easy but might have overdone it somewhat

4/29

hang power cleans:
 bunch of 135's
185*3
175
*3+3
*3+3
*2+2

ss:
-power clean from blocks
-175 2*3
-185 2*3

tricep cable ext 52.5 3*8
face pull 27.5 3*8

ss:
-bent over bb row 115*8, 135 *8,8,7
-core circuit
--deadbugs 3*20
--alternating arm+leg raises from pushupsl position 3*12
--v-ups *8,8,15+2

ss:
ez bar curls
55*8,5,5
tricep kickback
12.5's *8,6 10's *8

ss:
band reverse flys 3*8
shrugs 180 3*10

lat pulldowns 50 2*8, 60*8

did workout exactly as planned, still struggling getting the corrext weights taking into account previous exercises



FP

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Re: FP's log
« Reply #697 on: May 01, 2018, 11:23:33 am »
+1
5/01

squat:
rfd 225 2*8
315 3*5
315*7
225*20

core circuit *3:
-crunches 3*25
-leg raises bottom ROM 3*20
-v-ups *10,10,7+4

bench
135 2*8
155 *4+1 ugg

core circuit *3:
-bicycles *20, 9+3+2, 8+2+2
-15lb russian twists 3*20
-ab wheel 3*12, 9+2, 8+2+2

i need to take a longer rest between high int squat days. squat felt slow. tryout later today

LBSS

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Re: FP's log
« Reply #698 on: May 01, 2018, 12:18:10 pm »
+1
med men, right? say hi to my friend russell if he's there. he was on the team last year. we used to play mixed together a few years 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

FP

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Re: FP's log
« Reply #699 on: May 01, 2018, 11:23:31 pm »
+1
ahype was today, med men this weekend.
tryout went fine. no highlight type plays but pretty consistent at everything with no wind. defensive footwork is looking shoddy once again, speed wasnt quite there.

i nees to be more honest with myself so heres a brief monologue about my feelings at the moment. i am baselessly arrogant. i have never played on a high level team. my training organization is shit. i am just ego lifting every other session and my training is likely doing more harm to my athleticism than good. barely giving myself enough time to recover.

for the rest of the summer, im keeping all non-rfd lower body to once a week and brolifting to twice a week. i have been working on a program and i have a good general idea of what i need but i need to iron the specifics out.

FP

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Re: FP's log
« Reply #700 on: May 04, 2018, 12:06:45 am »
0
5/3

AM:
block power clean:
135 2*5
175 *5
185 3*5

box jumps:
42" *5
54" *10 (3 step)

reverse flys 10's 4*10

ss:
-lat pulldowns: 70*8, 90 3*8
-tricep cable partials: 50 4*10

ss:
DB OHP partials: 40's 3*8
DB curls: 30's 3x8

PM:
90 mins frisbee

FP

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Re: FP's log
« Reply #701 on: May 05, 2018, 09:19:20 pm »
+1
5/4
90 mins ultimate

5/5
90 mins ultimate

tomorrow: I have 2 tryouts. 9am-5pm of literal non-stop frisbee. just a brief 1.5 hour break between them.

playing friz 4 out of the 5 last days has given me a pretty good idea of where I am at:
-Throws: biggest strength is consistent mid-deep shots, especially backhand. good fast releases, breaks, give-go's. I should be careful with shooting high OI flick breaks which tend to float and have been my least consistent break throw.
-Defense: Conditioning is pretty good, speed probably not good enough to get D's on high level players going under. I should aim to force people slightly deep and stick with them as close as I can, maybe pick up a few D's on high deep shots. My handler defense has always been pretty solid so that's an option as well.
-Offense: Since I will be playing with pretty high level guys, my deep cuts should be a constant threat. Hard 2-3 steps under, stutter step deep to full commit under should almost always guarantee me a free under completion. Hard 3-4 steps under to jump cut deep should get me open for at least a few deep shots. Always be on the lookout to make breakside continuations off of swings.

FP

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Re: FP's log
« Reply #702 on: May 06, 2018, 06:40:30 pm »
+1
5/6

fucking wrecked. both knees are shot to hell and i cant arch my low back at all.

med men tryout: 4 hours. surprisingly my biggest strength was top speed. vertical was also decent. got a solid layout d. displayed good habits during the 7v7. got skied over the top on universe point.. fuck. i always underesrimate how high i need to jump when someones attacking from behind. i was extremely zoned out during the drills and messed a bunch of stuff up. im also just bad at 3v3, especially on the tiny fields we played
some comments i received:
-be more decisive and fully commit to cuts
-set up cuts by running hard deep when being played loose

tryout 2: 3 hours. was pretty burned out. this was a lower level tryout so i just dicked around with break throws a bunch. sat out the second half cause my IT band started getting bad. my top speed was still decent but i actually played kind of bad during this tryout.


FP

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Re: FP's log
« Reply #703 on: May 08, 2018, 11:11:27 am »
0
5/8
still recovering from that burst of consecutive exercise days

ss:
deadbugs 3*20
ab wheel 3*15
bicycles 2*16, 9+4
crunches 3*20

2 cable face pulls 17.5's 3*10
pullups *10

ss:
DB OHP: 45s 3*8 PR
curls 30's 3*8

SS:
leg raise partials 3*30
v-ups: *12,12,5+1
neck iso during rest

PM:
tempo run 75y sprint @80%, 75y jog *16 (15 mins total)
« Last Edit: May 08, 2018, 05:03:26 pm by Final Phenom »

LBSS

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Re: FP's log
« Reply #704 on: May 08, 2018, 11:56:58 am »
0
sounds like good advice from med men. when do you hear?
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