Author Topic: FP's log  (Read 49019 times)

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FP

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Re: FP's log
« Reply #720 on: May 22, 2018, 11:05:09 pm »
+6
5/22

squat
315*3
335*3
355*3  :personal-record:

drop pause rfd half squat:
225 *8
275 3*8

PR went up pretty easy, core a little wobbly and depth could have been better. was dumb and did it barefoot, i dont remember why

throws *75 min

mid-level mixed tryout

was in a bad mood and didnt socialize and probably intimidated a bunch of people. even my teammates from last year seem like their own clique thats separate from me. i dont know why im that guy and cant just be silly and talkative but instead im closed off and unapproachable. slippery glove change = lots of drops in insane humidity. some throwaways during mini, none during 7v7.

i think it was just a strenuous day and i have been puahing myself in other avenues of my life. 6 hours behind in sleep. my attitude is a mistake, it could be better. it can be fixed
« Last Edit: May 22, 2018, 11:06:50 pm by Final Phenom »

FP

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Re: FP's log
« Reply #721 on: May 24, 2018, 09:24:43 pm »
+1
5/23

PM1: med men pod workout
30 mins agility ladder bs
15 mins some change of direction+backpedaling+shuffling conditioning
4*400m (90s rests) @1:23, 1:23, 1:24, 1:25

PM2: low level mixed tryout *120 mins
bla bla layout d, bla bla break throws

5/24

AM1:
Legs forward pullups *5,5,4

PM1:
Legs forward pullups *5,6,5

FP

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Re: FP's log
« Reply #722 on: May 26, 2018, 01:32:43 pm »
+2
5/25

am:
legs forward pullups *6,6

pm:
throws *300

25Y out, 25Y back shuttle w/ disk target throw into small goal 35Y away.
4 sets (5 min breaks) of 3 sets (60-90s breaks) of 3,3,4 reps

-about as sport specific as i can get training by myself: conditioning, field spacing, change of direction mechanics, throwing while tired, repeatable sprints. absolutely brutal.

5/26

ss *3:
feet forward pullups *6,6,6
lateral raises 15's 3*8

ss:
ohp 95*6,6, 85 *5F
curls 30's 3*8/side

ss *3:
waiter carry 52lbs *45s (L), 45,40,40s (R)
banded reverse flys 3*10

ss *3:
dips *6,6,5F
caps chair *30,30,30

ss *3:
bent over rows 135*8, 155*8,7+2
bent over  reverse flys 10's 3*8

core circuit:
crunches *35,35,35
leg raise partials 3*25
15lb med ball russian twists 3*20
v-ups 3*12

knee was a little cranky after yesterdays c.o.d. shuttles so went this endurance oriented upper body + core today

EDIT:
PM2: 400 throws


« Last Edit: May 26, 2018, 08:20:45 pm by Final Phenom »

FP

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Re: FP's log
« Reply #723 on: May 27, 2018, 05:24:47 pm »
+1
5/27

not resting enough. will focus on active recovery tomorrow. I have a med men practice Tues and the final tryout tourney next weekend.

10am - 4pm
tryout tourney for mid-upper level mens team: 3 games.
I played maybe around 25-30 total points.

Pros: 6G, 2A. 30ish completions? I think I am still yet to throw a turnover at any of the high level tryouts, except today there was a huck that a teammate dropped. No drops. Conditioning and mental toughness were both good.

Cons: Slow. I think I'm burned out from all these workouts. I didn't adjust for my decreased speed+explosiveness as well as I should have and got beat to the force side in endzone a bunch of times. It got better towards the end.
I knew from warmups that my speed wasn't there and yet I kept playing like it was. Arrogant.

FP

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Re: FP's log
« Reply #724 on: May 30, 2018, 05:16:28 pm »
0
5/29

throws *250

tryout * 180 mins
had a bad landing on my heel during warmups and had to sit out halfway through. most of the breeze guys were there today and goddamn it was a high level tryout. watching them run drills - constant high level bids, super tight throws, excellent defense.

my game unfortunately needs work and the tryout tourney this weekend in NY will be the final deciding factor. hopefully my heel will be recovered. my conditioning felt bad again. i will plan out my diet leading up to tourney

FP

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Re: FP's log
« Reply #725 on: May 31, 2018, 08:36:48 pm »
+1
So the cranked heel/ankle is a little worse than originally anticipated. It was pretty bad yesterday and I was limping, today it's a LOT better but I'm not sure it will be 100% in saturday morning.

The tryout is gonna be one hell of an ordeal. We will be playing Patrol, PoNY and Dig, and GSU who were ranked #'s 9, 10, 12, 25 in the nation last year. The club team I played for the last 2 years will also be there, we will play them day 2.

I really need to accept my limits and be aware of my strengths and weaknesses the day of the tourney. It doesn't matter if I was fast yesterday, I need to recognize what my strengths are at the moment.

Focus on:

D:
-shutdown defense, but heavily prioritizing taking away unders
-active, dynamic mark, listening to sideline
-DON'T GET BEAT TO THE FORCESIDE in endzone
-sky the shit out of some clown who tries to take me deep

O:
-only take deep shots in stride on D points
-take the first available safe throw, even if it's a dump
-focus on cutting timing, setting up cuts carefully and reading my matchup accordingly

5/31
speed bench: 135 4*6, 155 2*6
captains chair (fuller ROM): *25,18+2, 17
Palloff press: 3* 5*6s hold/side
side planks: 45 plate, 45s/side

30 laps swimming
« Last Edit: May 31, 2018, 08:38:23 pm by Final Phenom »

FP

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Re: FP's log
« Reply #726 on: June 03, 2018, 06:53:05 pm »
+2
6/02-6/03

ankle was messed up the entire tryout. decided to play day 1 anyway, not really to my benefit. day 2 it hurt to jog so i couldnt play at all.

injury took away my explosiveness, braking, all layouts and jumps became terrible off the left leg. my throws were pretty mediocre, despite my relentless practice. my defense was ok at best but my injury was a big blow to my confidence and my offense was very indecisive.

the bright side was that for the first time ever, i felt humble, selfless and it felt refreshing to have something that i cared enough about to sacrifice my ego for. i also feel like i did the best i could without putting myself at risk for further injury.

practice squad is a low percentage possibility. after being out there with a team of this caliber, its crushing to imagine myself going back to a mid-level regionals team

i just need to get lots of reps and touches in for the rest of the season and focus on focusing. i dont need to spend any more time in the weight room: conditioning and sport specific movements. maybe getting some reps playing other sports

edit: oh yeah and the team went 7-0
« Last Edit: June 03, 2018, 07:51:20 pm by Final Phenom »

FP

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Re: FP's log
« Reply #727 on: June 05, 2018, 02:22:15 am »
+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.

oh dude, i met your friend russell. he almost layout d'ed me a few tryouts back haha. forgot you posted this and didnt mention you.

6/04
throws *300

ankle not good, will probably take more than a week to recover. now that tryouts are over i will keep pressure off the ankle, focus on short range throws, fitness-oriented upper+core lifting, and swimming once the ankle can handle it


LBSS

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Re: FP's log
« Reply #728 on: June 05, 2018, 07:58:17 am »
0
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.

oh dude, i met your friend russell. he almost layout d'ed me a few tryouts back haha. forgot you posted this and didnt mention you.

6/04
throws *300

ankle not good, will probably take more than a week to recover. now that tryouts are over i will keep pressure off the ankle, focus on short range throws, fitness-oriented upper+core lifting, and swimming once the ankle can handle it

word! yeah he's a good player. super nice dude, too. last time i saw him was in islamabad, randomly: we ran into each other outside my office building. turns out his company has an office downstairs from ours. small world.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

FP

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Re: FP's log
« Reply #729 on: June 07, 2018, 12:34:43 pm »
0
6/05

swimming *36 laps

bench 135 3*5, 155*5, 135*8,8
v-ups amrap/35 secs * 21, 18, 20
face pull 35lbs *20,20
fire hydrants *15,15
ss:
-palloff press lvl3 band 3*5s hold *8/side
-side raises 65 3*12/side
hip hikes 35 3*12/side

-swimming exhausted my upperbody unexpectedly, so I just did some core work and called it

6/6
played a few points in summer league, easy on the ankle
throws *400
-so much more efficient with a partner

FP

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Re: FP's log
« Reply #730 on: June 08, 2018, 12:20:46 am »
0
6/7

sumo DL:
295*5
315*5
335*5,4
-first few reps of 335 moving unusually fast, back limiting factor as usual. i dont think this rom will bother my ankle

ss:
-landmines 65 3*12
-slow ecc deadbugs 3*26

ss:
-feet forward pullups *7,7,6
-suitcase carry w/strap: 110 *45s,45s, 30s /ea side

waiter carry: 53lbs *60s, 60s, 45s /ea side
rows

ss:
-med ball reverse rollouts (feet on med ball) 3*5
-pushup walkouts 3*5
-alternating arm+leg lift+holds from pushup position 3*8

FP

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Re: FP's log
« Reply #731 on: June 09, 2018, 11:42:40 pm »
0
6/09

bench
135 3*5
155*5
-ive regressed and stalled on bench for a while for an unknown reason. might be time to take a break

ss *3:
-max speed alternating battle ropes *25
-moderate speed alt battle ropes *20
-battle rope slams *20
-kb swings 55lbs *20
-90 secs light footwork

20 mins stretching

-dragged myself to the gym today. easily exhausted and pretty unproductive but its something. had brolifting planned but decided against it

FP

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Re: FP's log
« Reply #732 on: June 11, 2018, 09:10:00 pm »
+3
6/10

feet forward pullup 3*7
situps 3*40
clap pushups *12,11,10
-easy bodyweight off day

6/11

hucks *200
-upwind flicks are the most consistent, weirdly
-pulls in both directions pretty top notch
-downwind flicks, i have poor control over the disc going OI or IO
-on both upwind and downwind backands: 1/3 throws I lose my balance slightly and end up throwing too high

short-mid distance throws *200

key problem with backhand hucks is lack of grip consistency, all the other problems are coming from that

sumo DL:
295*5
315 6*5
-going until i significantly lose RFD, focused on good form

push press
95*5
115*5
125*5,4

ss *3
-landmines 70 3*12
-reverse flys 10 2*10, 7.5 *10

ss*3:
-rows 135 3*8
-russian twists with pause 15 3*20

ss*3:
-face pull 37.5 3*15
-hip hikes 40 3*12 ea side

-adjusted technique on face pulls, reverse flys, russian twiata. need less weight/better technique on landmines. more weight+intensity on rows, keep throwing them in as assistance but they should be a main lift.

LBSS

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Re: FP's log
« Reply #733 on: June 11, 2018, 11:17:01 pm »
+1
that is a lot of throws.  :strong:
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

FP

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Re: FP's log
« Reply #734 on: June 14, 2018, 03:20:35 pm »
+2
Got the ankle checked out yesterday, suspected a fracture because the pain was on both sides of the ankle and it's healing very slowly. X-rays showed nothing, probably just a sprain on both sides. Maybe another week or so before I can start easing back into it.

6/13
-pause bench:
135 *7,7,8,8

-a few youtube bodyweight core circuits

6/14
fasted

sumo DL:
315*5
365*2,2
315*5,5
-the heavy sets were bad. The bar speed on the first 315 set was slow, I should have known not to go to 365.

BB rows:
135 *8
155 *8,7,7

core circuit:
-bicycles 3*30
-bird dogs (from pushup position) 3*20
-deadbug partials 3*20

knees tucked pullups *7,7,4

superset:
-face pulls 37.5 2*15
-Banded T-row partials 2*15