Author Topic: FP's log  (Read 48067 times)

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FP

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Re: FP's log
« Reply #736 on: June 18, 2018, 06:08:38 pm »
+2
6/16, 6/17
went to a tourney to hang with the team, track stats, film and help out. i will be playing with john doe, a mid level regionals team. we went 1-5 for the weekend
got some throws in but not a whole lot, maybe ~200-300 the whole weekend

6/18

sumo dl:
315 *5
335 *5
355 *5,4
-yes! easy, good form. 355*4 looks great on vid, no need to force a 5th rep

standing OHP:
105 *6,6
110 *6,5

waiter carries:
50 lbs 3*45s/ side

adductor machine 295 2*8

core circuit:
-bicycles 3*30
-russian twists 30lbs 3*30
-ab wheel 3*15

landmines:
65 *12,12
70*12

adductor high chair adductions:
3*8/ea side

hip hikes 45lbs *12,12,10 /ea side


FP

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Re: FP's log
« Reply #737 on: June 19, 2018, 06:23:51 pm »
+4
6/19

Hucks *150
short throws *100

tl;dr throwing rambles
most of these were in rain. much more consistent than in wind: I was throwing with 8 discs, and on some of the sets I was hitting a 5*5Y box 55Y out with 6/8 discs, I think I got 7/8 once. Hit a handful of money 85Y pulls. The really excellent thing is I am getting my hang time to be much more consistent. Before I would just throw for distance but having a space as a target and tracking hang time will help my game throws a lot.
Realized that my backhand technique just needed a complete makeover, so I was trying out a different technique today. Again, sacrificing some distance for a much better extension, much lower hang time and consistency. The distance will come with practice.
misc notes:
-my first few sets I always anticipate the throw to blade over and adjust for it, leaving an ugly but accurate throw. But as the sets keep coming and my technique becomes better, I should stop adjusting for it because my technique becomes good and throws end up veering off IO.
-Practicing pulls and backhand hucks on the same day is a bad idea because a good stepout backhand huck has a tight torso and a good pull has a loose one. Learning one interferes with learning the other.
-having difficulty transferring momentum from power position backhands to my throw. Maybe throwing more IO would help? I default to always throwing OI backhand. In general my runup/power position hucks need loads more work, they are not as powerful as my stationary throws.

400m workout:
400m*3 1:21, 1:19, 1:17 (90s rests)
6 min rest
400m*2 1:14, 1:18 (90s rests)

I did a few laps and the ankle felt good enough for some 400's. Big improvement from last time, even though I have not done anything anaerobic in more than 2 weeks.
The other thing with the 400's: There are 4 ways I have gotten fatigued from doing these: leg lactic acid buildup, ammonia buildup in the head, core fatigue, and lung fatigue. I almost always get exhausted from lactic acid buildup and sometimes ammonia buildup (horrible headache feeling). Today it was mostly lung fatigue and some core fatigue. Very strange. Possible reasons: my hip flexors are the strongest they've ever been and I think the hip hikes I've been doing have been a game changer. General core strength is around PR levels too. Maybe the swimming improved my breathing? I am completely awful at breathing when swimming.

FP

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Re: FP's log
« Reply #738 on: June 21, 2018, 07:18:35 pm »
0
6/20
went to practice hoping to play but ankle not nearly good enough. i have pain in 3 different areas. i think it is a fracture, sometimes they get missed on x-ray
throws *100

6/21
BW: 193
CNS: average

sumo DL
315*5
335*5,5
375*1,1,1,1, 355 7*1 (30s rests between all singles)
-form fine, 375's slow, mixed grip loosening up, almost dropped the last 375. not sure I could do 405 with good form

bench:
135 2*5
155*5
175*4
165 2*5
135 (paused) *13F

bb rows:
135*8, 155*7,7F 145*7

amrap v-ups /35 secs (120s rests):
*25, 22, 23, 22, 20
-big improvement, last time all sets were 20 and below. but i think i did them off an elevated surface. going back to the elevated surface next time.

ss:
dips *8,8,6
face pull 35 3*12

ss:
flys 30's 3*8
reverse flys (top rom only) 10's 3*8

edit: throws *250
« Last Edit: June 21, 2018, 09:10:41 pm by FP »

FP

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Re: FP's log
« Reply #739 on: June 22, 2018, 06:00:36 pm »
+3
so while my ankle is injured i think these 400s are a great look

6/22
hucks *100
heavy wind. upwind i couldnt get my flicks past 40y and no consistency. downwind i focused on choosing whether the disc went IO or OI. too much in either direction and the disc blades or pops up and veers 20y to the side. no point in being able to throw a full field bomb if you cant control it. i did end up hitting a water bottle from 50y out but y'know, it's 1/100. who gives a shit. jk it was a money shot

400m *4 @1:18, 1:17, 1:17, 1:13 (2 min rests)
7 min rest
400m *3 @1:19, 1:20, 1:25 fuck.
bailed on the last rep again. was not expecting such a big drop off after a 7 min rest. hmm
« Last Edit: June 22, 2018, 06:05:31 pm by FP »

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Re: FP's log
« Reply #740 on: June 24, 2018, 12:59:05 am »
+3
6/23
practice *2 hours
-ankle not quite there. another week at least  :uhcomeon:
-i need a lot more high level touches. dropped an easy clap and had an around throwaway where i had a loose backhand grip that ended up slipping with the wet weather

PM
trap bar DL:
325*5
355*5
375*5,3
235*27 in 60 seconds
-mid back rounding. it feels completely fine but it looks bad on video

safety bar walkouts
145 *100 steps
235 *100 steps
265 *110 steps

ss *3:
-good mornings 145*8,8,7
-landmines 75 3*12 PR

ss *3:
-natural glute ham raises (ecc focus) 3*6
-suitcase carry (strapped) 110 *45s, 45s, 30s /ea side

ss *3:
-crunches 20lb behind head 3*20
-leg raises w/ hip lift 3*15
-situps w/ 20lb behind head 10, 8+2, 7+2+1

ss *3:
hip hikes 40lbs 3*12 / ea side
sl-rdl 40lbs 3*5 / ea side
« Last Edit: June 27, 2018, 10:24:47 pm by FP »

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Re: FP's log
« Reply #741 on: June 25, 2018, 06:46:39 pm »
+2
6/24

3 hour hike


6/25

ss *4:
-rfd bb OHP: 85*8,8,8 95*8
-rfd pullups: 4*6

max speed caps chair: 4*20
-changing the direction from the top part of captains chair is actually pretty hard when you are aiming for max speed. I believe this will carry over really well to my stride frequency.

weighted caps chair:
+25*8, +35*8
+45*6,5
-decent but mostly challenging in middle ROM. not a whole lot of other more intense hip flexor exercises so this might be a staple for the future.

weighted pullups:
+25*4,4,4

amrap v-ups /35 secs (120s rests):
*23, 22, 20, 20

pullups *12

BB OHP:
115*5
105*8

Alt. battle ropes:
4* 20s on/ 40s off

-I like this scheme for hitting the hip flexors. I hit them for max RFD, max strength/middle ROM, and bottom ROM. All I need is some weighted iso knee-up holds and I'm hitting them from every angle.

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Re: FP's log
« Reply #742 on: June 26, 2018, 07:46:42 pm »
+1
6/26

Hucks *150
-upwind (+slight RL cross) flicks worst, complete opposite of last time i threw with this wind. Need to slow down and get my flick technique down, I think im overcomplicating the arm motio ln
-overall pretty inconsistent, especially upwind. Downwind im controlling the angle much better, everything was looking decent towards the end.

15 min tempo run, 50's at 95%, 100's at 80%

Tennis * 90 mins
-just rallying, didnt want to bug the ankle. Focused on hitting more difficult baseline shots rather than blocking, understandably inconsistent. WIP. Ankle felt pretty decent.


FP

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Re: FP's log
« Reply #743 on: June 29, 2018, 12:27:30 am »
+2
Going through some job interviews for minimum wage shit. Not looking too great. My friend is hooking me up with a decent second part-time job in mid-July so that should help. I wish it was as easy to make art as it is to work out. My laptop just got fixed today after 2 weeks so with careful planning and some momentum, I can get back into a rhythm with setting art goals for myself and really pushing it while maintaining my other part-time work.

6/27

Block (above knee) power cleans:
185*5
205*3+1+1 (15secs between singles)
205*3+1+1
205*3+1+1
185*8
-form looked somewhat mediocre and I'm landing more in a half squat than a quarter squat, hard to claim it's power position. still, I couldn't do this ever before.

squat 225*3
definitely feeling something in the ankle. Weird how I can play sports but not squat

6/28

AM

10 mins between sets, 150 secs between reps
set 1:
400m *1 @60s
set 2:
400m *2 @78s, 85s
set 3:
400m *2 @83s, 89s
set 4:
400m *3 @78s, 78s, 82s
-since I tend to die hard after really intense efforts, I decided to just go close to ME on the first rep (could have maybe shaved 2-3 seconds off, but I would have been totally dead). Then try to do the rest of the workout after that super fatiguing first rep. I was so fucked, never really recovered, despite 3x 10-minute breaks. That last set kind of evened out though, weirdly enough. I really wanted to give up after the third one.

SS:
-chin-ups: 6*8, 2*6 = 60
-push-ups: 8*20 = 160

-having a pullup+pushup volume competition with some teammates. stupid shenanigans that interfere with my real training but fuck it
« Last Edit: June 29, 2018, 12:37:58 am by FP »


FP

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Re: FP's log
« Reply #745 on: June 29, 2018, 11:48:47 pm »
+1
6/29

3v3 ulti *45 min
-worthless reps. I really need to keep a lookout for higher level pickup cause im in desparate need of touches but this is not the answer.

50-50 jump balls *15,15
-YES. Managed to talk some dudes to do these with me. I did 15 with 2 different people.

vs Mason: most of the throws were low and blady so bodying out was extra important. Really tough finding a balance between maintaining your space, not fouling, getting a good read and jumping through contact. I only got a few from outside position, caught almost everything from inside position. He caught 1 by sneaking into the inside space when I didn't body well enough and completely boxing me out. Bodying up is extra important with bladier shots, can't use vertical to compensate at all. In fact, I only managed to get 1 or 2 good verticals out of 15.

vs Jeremy: we are pretty close to evenly matched: his reach is slightly higher and he is bouncier but I am about 25lbs heavier and much stronger. I ended up with 8 catches and he got 5. The throws were pretty perfect 50-50's and easy to read with little wind and his playstyle was little contact. 80% of my jumps were above 30" for sure. Had an SL jump that felt close to PR level based on air-time.

An excellent experience. Heres what I can gain from it.
-statistically, my best chance on a disc by far is with inside positioning.
-I should work on disrupting momentum based jumpers by initiating contact during their runup
-I can't go up with a hand which i'm using to box out. Some situations might be better to box with a shoulder.
-I need reps against people much better at bodying out and with wind.

Gym:
Sumo DL
Up to 355*3 (a little rounding in the back = weight drop)
345 5*3
345 *5
315 *9
225 *20 in 60s (had a lot left in the tank, bad pace)

Safety bar walkouts
285 3*100 steps

Good morning
135 3*8

So fucking beat. I need rest
« Last Edit: June 29, 2018, 11:52:08 pm by FP »

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Re: FP's log
« Reply #746 on: June 29, 2018, 11:54:59 pm »
+1
first 400 is beast. nice strategy.

Thanks. Want to hit a big PR towards late July and then transition to more skill-oriented conditioning

FP

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Re: FP's log
« Reply #747 on: July 02, 2018, 06:57:27 pm »
+2
7/01
60 mins pickup
Throws *100

7/02

AM
Prep
400m *3 @ 75s, 76s, 76s (2 min rests)
10 min rest
400m *2 @ 79s, 77s
-98 degrees. Fuuuuuck this
-Im fishing for good times: first 200 i run with good upright form and the last 200 i hunch over, get low and muscle my way through. This is fine for a race but for practice i should have consistently good form throughout

PM
Prep

Hang power clean
135 8*5
185 3*5
-technique work. Most 135's look perfect but most 185's don't

Squat
225*5
275*5
-still not ready

Sumo DL
315 2*5
-slow.

RFD sumo DL (60s rests)
275 8*5
295 2*5

Caps chair amrap /25s
5*15-17

SS:
-V-ups amrap/ 35s  * 24,22,21
-hollow body hold 3*30s
-90s rests

Knee up weighted iso:
R: 10lbs *30s, 28s, 26s
L: 10lbs *27s, 25s, 24s

10 mins stretching

FP

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Re: FP's log
« Reply #748 on: July 04, 2018, 12:45:18 am »
+1
7/03

20 min treadmill @ 8:49/mile pace

SS:
-face pull end ROM 37.5 3*12
-BB OHP
105*5
115*5
125*5
105 2*6

SS:
-adductor chair adductions 3*8/ea leg
-BB rows
145 3*8
95*17

SS:
-Landmines 60 3*12
-Hip hikes 45 3*12/ea leg

SS:
-barbell shuffle->anti rotations: 135 2*16, 185 *12
-reverse flys (end ROM): 10's 3*8

SS:
-Waiter carry 50lb DB 3*45s/ea arm
-adductor machine 295 3*12

core circuit:
-Windshield whipers 3*20
-Plank with leg lift+rotation 3*20
-Advanced bird-dog 3*12

alt. battle ropes max speed:
20s on/ 40s off *4

-threw a few new things in. that core circuit was killer. the shuffle->barbell anti-rotations I'm not even gonna try to explain but I believe they will carry over really well to my cutting. Hip hike PR but nothing special. Arms trying to internally rotate on battle ropes, something I noticed in my sprinting too. Focused on staying upright and not letting my traps take over.

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Re: FP's log
« Reply #749 on: July 06, 2018, 05:56:49 pm »
+2
7/05

Swimming
-10 laps left side breathing
-10 laps alternating sides
-15 laps right side only
-working on breathing on my weak side. Pretty terrible. In fact, both sides are pretty terrible.

Throws *200

7/06
Squat
275*5
295*5
315 2*5
-back in it. This felt a little harder than I figured it should have. Quads lost strength and i cant get my left ankle into full dorsiflexion

Sumo DL
-weird interior knee pain

Trap bar DL
325 *5
375*2,3,3
-good form but weight decrease probably because of fatigue from squats.

SVJ
Trap bar jumps

-ankle bad on landing and triple extension. Shit.

Bench
135 2*5
165*5
175*5
165 2*5
-pretty good. 15lbs off PR level but better than last time

Leg Press:
450*8
540*8
610*8
540 3*8
-ugh. Not super strong but hit me pretty hard.

Really tired throughout, didnt get enough sleep. 2 rest days not enough. Happy with squat.