Author Topic: FP's log  (Read 51625 times)

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FP

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Re: FP's log
« Reply #780 on: August 08, 2018, 10:31:58 pm »
+1
8/07
10 mins meditation

8/08

2 hr practice: just O vs D line scrim. Played good all around, not a whole lot to criticize. A few deep shots ended up floating because of wet hands. I did try extra strength anti-perspirant and i think it worked but i kept putting my hands on my wet knees during foul calls/intermissions so they ended up wet anyway. Also I have someone to compete with for designated puller: my 3 pulls today all had good distance and hang time but this guy had one monster pull that outdid all of mine. Pulls need work

FP

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Re: FP's log
« Reply #781 on: August 11, 2018, 12:05:24 am »
+2
8/10
Bw:190
Peaking workout, pre-tourney

Box jumps *10

French contrast *3:
Squat: 355*1, 365*1, 355*1
Depth jump off 20", onto 48": 3*5
Trap bar jump 145 3*3
Band assisted jumps 2*3

Did a little bit of various footwork and accelerations,and noticed bounciness felt better than usual. Strength has taken a dip, 365 didn't feel great but it's to be expected with the complete lack of volume this week. Depth jumps also felt better than usual, especially set 2. Threw down a few dunks but keeping volume pretty low and intensity moderate.

Peaked bounciness is what I would like tomorrow. Going to get out there an hour early, really get my hucks, pulls and mental state game ready, light 30 min jog and glutivation.

Obseevation: my box and depth jumps were complete ass before my glutivation warmup today.
« Last Edit: August 11, 2018, 12:07:35 am by FP »

FP

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Re: FP's log
« Reply #782 on: August 12, 2018, 07:56:59 pm »
+2
8/11-8/12

We lost all of our games, 0-6. A lot were close and we were seeded last but seedings dont mean much anyway.

Followed up on my commitment to get to the field early and my in-bounds pull percentage was higher that day.

Got a handful of big skies.

Still pretty slow out of 180 changes of direction... Everything else was looking pretty good athleticism wise. Took on and handled some of the toughest matchups each game. Never particularly tired, although giving up too many 5-10y unders unders. Effort certainly could have been higher.
Got scored on the breakside cone 4 times - this isn't my fault but I could have prevented at least a few of these.
2 major mistakes: threw away a huck break opportunity out if bounds when one of our important games was tied. I had 5 out of bounds pulls the second day, including 3 during an important game. It was a wind I really disliked but no real excuse except I needed perfect technique to pull off the pull I was trying to pull, I could have tried an easier variation and got less yards but kept it in bounds. Both thumb toenails came off, and lots of mystery aches and pains in the foot.

Day 1 top speed was good, day 2 it was average ( still decent). Surprisingly bounciness wasn't there either day, even though I expected it to be present with top speed: I was fast day 1 but it was more strength speed than speed strength.

I have a good idea of what I need to do for the rest of the season :headbang:
« Last Edit: August 12, 2018, 07:58:35 pm by FP »

LBSS

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Re: FP's log
« Reply #783 on: August 12, 2018, 11:41:07 pm »
+1
it's great that you're staying so motivated even after the disappointment of not making one of the bigger clubs. IME dominating on a crappy team is a good way to get noticed by the bigger teams. if you stay healthy and keep showing out at tournaments where truck stop, mad men, whoever the good mixed teams are now, etc. are playing they do notice. "team X sucks but so-and-so gets D's and has a huge backhand," or whatever.
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 #784 on: August 12, 2018, 11:52:12 pm »
+2
it's great that you're staying so motivated even after the disappointment of not making one of the bigger clubs. IME dominating on a crappy team is a good way to get noticed by the bigger teams. if you stay healthy and keep showing out at tournaments where truck stop, mad men, whoever the good mixed teams are now, etc. are playing they do notice. "team X sucks but so-and-so gets D's and has a huge backhand," or whatever.

Lol i appreciate it but I actually like and get along with the team I am playing on now and thinking about playing here next year unless I make Truck. Coach is an excellent analyst and it would be good to try to build inatead of starting from scratch every new team I make. Besides, the W/L doesn't tell the whole story and this was a pretty high level tournament.

LBSS

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Re: FP's log
« Reply #785 on: August 13, 2018, 03:24:46 am »
+1
it's great that you're staying so motivated even after the disappointment of not making one of the bigger clubs. IME dominating on a crappy team is a good way to get noticed by the bigger teams. if you stay healthy and keep showing out at tournaments where truck stop, mad men, whoever the good mixed teams are now, etc. are playing they do notice. "team X sucks but so-and-so gets D's and has a huge backhand," or whatever.

Lol i appreciate it but I actually like and get along with the team I am playing on now and thinking about playing here next year unless I make Truck. Coach is an excellent analyst and it would be good to try to build inatead of starting from scratch every new team I make. Besides, the W/L doesn't tell the whole story and this was a pretty high level tournament.

even better.
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 #786 on: August 13, 2018, 11:21:53 pm »
0
8/13

Trap Bar DL:
235*8
325*8
345*8,5 (grip)

Squat:
295*5
275 3*8 (90s rests)

Bench:
155 2*8,
145 *8 (90s rests)

Leg Press:
540 *8,
590 2*8

Pullups *8,5
- lats feeling completely deactivated

-decent. A little weak after tourney weekend, squat after trap bar DL is bad, back is pretty fried. Most of my weight room sessions will look like this (hypertrophy) to try maintaining muscle during my cut.

FP

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Re: FP's log
« Reply #787 on: August 14, 2018, 11:19:15 pm »
+1
8/14
Bw: 193 ummmmm
Meditation: lots
Cals: ~3100 (~110g sugar, ~90g protein)

Throws ~ *384
-Flick hucks * 120
-backhand hucks * 72
-pulls * 24
-short range throws to space * rest

Got out all 24 of my disks for this session. Usually I just use my 7-10 best ones to better mimic an ultimate. The upside of so many disks is efficiency, I don't think I could get that many huck reps in throwing with a partner. The downside is inconsistent flight paths but I figure adjusting for the worse disks helps me stay more focused anyway.

FP

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Re: FP's log
« Reply #788 on: August 15, 2018, 11:45:43 pm »
+1
8/15
BW:191
cals: 3,200 (150g pro, 80g sugar)
Active Mindfulness: 4/10

45 min top speed workout

top speed drills, potentiation, glutivation

French Contrast *2:
-Partner resisted hip flexor Iso *8s,8s/ea leg
-tuck jumps *8,8
-banded mountain climber knee drives *8,8/ leg
-band assisted sprints 25Y *2,2
-3 min rest
-40Y sprint *2,2


Practice *2 hours
-burnt. got toasted deep 3 times. I noticed during the pre-practice french contrast that my explosiveness was not there, top speed was there a little bit. I was working on faceguarding+forcing tall+fast cutters deep, which is a dangerous strategy. Luckily, each of the times I got toasted, I figured out something new:
-most people can't accelerate from standstill like I can and gain a lot from coming in with momentum. Playing extremely tight and not giving them momentum should give me at least an extra half step.
-I have to start off with hips loaded in a staggered (2-point) stance facing deep: If I start in athletic stance and faceguard I have to take a (plyo) step back to accelerate, essentially losing half a step.
-It's usually better to avoid rounding cuts going deep: stutter step and re-accelerate going deep instead of trying to maintain momentum and rounding cut.

Tired, high hamstring achy. not good. might just focus on light conditioning and throwing leading up to saturday practice. I need to be mini-peaked for practices, which includes a slight carb load.

FP

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Re: FP's log
« Reply #789 on: August 16, 2018, 11:05:10 pm »
+1
8/16
BW:188.4
cals: 3,400 (120g protein, 140g sugars)
Active Mindfulness: 2/10 (really loose today, couldn't hone in much)

Throws *30 mins
Mini 3v3 * 45 mins
-pretty intense, no subs, games to 5. Repeatedly trying to faceguard and getting the disk tossed right over my head to my extreme frustration because my faceguarding is tight and pretty decent. Had a ridiculous layout grab, full extension out of a dead stop turnaround.

FP

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Re: FP's log
« Reply #790 on: August 17, 2018, 08:15:22 pm »
+2
8/17
BW:185.6 !!! (after 14 hour fast)
cals: 3150 (130g protein, 65g sugar)
active mindfulness: 6/10 was exceptional 2-3 hours following waking up, relaxed/tapered off as the day went on. Still really good.

was worried about muscle loss with such a fast and drastic weight drop so I hit the gym instead of max effort sprints today

SS1a: Squat
315 *3
355 *2
375 *1 2xBW+  :personal-record:
355 *2
365 *1
355 *1
-skimped on depth for PR a little bit but it's to be expected with very little to no back training lately, weight loss and no gear of any kind. It's a training PR. No need to risk injury. Actually put on 385 but decided that was stupid as fuck at this point in the season.

SS1b: Block Power clean (right above knee)
185 *5
205 *3
225 *1  :personal-record:
205 *3
-slight wrist tweak on one of the squat sets, didn't want to risk anything so stopped cleaning. If I zoned in entirely on this lift I feel like 235 was in the bag.

SS1c: Depth Jumps/Jumps onto box (p= practice jump, not onto box)
off 20", onto 40" *5
off 24", onto 40" *3
off 30", onto 40" *3p, 5
2 step onto 48" *3p, 2
1-step onto 48" *1p, 2
SVJ onto 48" *2p, 2
off 20", onto 48" *3p, 3, 3 (long rests)
off 24", onto 48" *5p, 2, 3 (long rests)

ss2a: toes to bar *8,7,7
ss2b: bottom-ROM only deadbugs (3:0:1) 3*20

Pullups *8,10,8

<a href="http://www.youtube.com/watch?v=DBaUwlufG2c" target="_blank">http://www.youtube.com/watch?v=DBaUwlufG2c</a>

LBSS

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Re: FP's log
« Reply #791 on: August 18, 2018, 04:03:42 am »
0
was worried about muscle loss with such a fast and drastic weight drop so I hit the gym instead of max effort sprints today


that's not how rapid weight loss works. but big ups on the PRs, especially 2x bw squat!
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 #792 on: August 18, 2018, 11:35:56 pm »
0
8/18
Bw:189
Cals: 4000 (261g sugars, 110g protein)
Active Mindfulness: 2.5/10

Got into a pretty serious car accident: rear ended somebody pretty hard, but my car took most of the damage. Everyone was alright

Practice

Throws + misc cutting * 1 hr
-interval workout. Soaked hands in water+canola oil to stimulate sweat

Misc notes:
-trying to pattern a frontal stop to 180 degree rotation instead of lateral chop steps for 180 c.o.d. there is possibly less variation in how the movement is executed, which means its easier to train. However, it's more technical - requires a fluid 180 turn in one step to be efficient, whereas coming into c.o.d. laterally is like 2 90 degree turns.
-i have a touch grip and a tighter power grip for both flick and backhand and a lot of my in-game throwing mistakes come from commiting to the wrong one. Esp with sweaty hands, touch grip works badly in a lot of situations. Sometimes i'll try to adjust quickly in game and go through a power grip throwing motion with touch grip which doesn't work
-my training has not been specific enough to the constant changes of direction experienced in ultimate
-due to poor planning and constantly changing focus in an effort to optimize, i have wasted my training season. There is no optimal adaption. Weight training is good, but i'm not addressing energy system and movement skill training to the extent i should be. My on-field movement patterns basically consist of trying to make every movement resemble the squat as much as possible. To be fair, skill and spp conditioning are not easy things to train and I am not as confident programming either of them as weight room

FP

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Re: FP's log
« Reply #793 on: August 20, 2018, 11:25:31 pm »
+1
8/19
bw:??
cals: a lot (sugar: a lot)
Active Mindfulness: .5/10

Well. I don't know if this needed to happen but it did. Momentum just went in reverse from the start and no car+rest day = not much to do.

8/20
bw:??
cals: 3100 (65g sugars, 165g protein)
Active Mindfulness: 1.5/10

PM1
Mini *30 mins
-little ankle tweak. careful. Throws kind of really bad, using my glove with all the grip torn off.

PM2
Superset *4 (2-3 min rests):
- Safety Bar Split Squat 235 *8/side (drop into isometric if possible)
- 20s rest
- Safety Bar Split Squat 235 *3/side
- 20-45s rest
- Block Power Clean 185 *3
- 20s rest
- Block Power Clean 185 *2

Trying to mix some glycolytic energy system training with weight room stuff. Feels pretty good. Or /bad if you prefer lol.

I figured out a big problem with my 180 degree change of direction! I am either trying to hop plant (essentially a 2 step) or chop step (4 step). What I am clearly missing is the in-between 3-step. I don't do this because it requires the initial force absorption plant step to be off the inside leg, which requires a lot of coordination and I am weaker at. Not sure if I can do this at higher speeds either, but I will try.

adarqui

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Re: FP's log
« Reply #794 on: August 21, 2018, 04:18:02 pm »
0
8/17

SS1a: Squat
315 *3
355 *2
375 *1 2xBW+  :personal-record:
355 *2
365 *1
355 *1
-skimped on depth for PR a little bit but it's to be expected with very little to no back training lately, weight loss and no gear of any kind. It's a training PR. No need to risk injury.

looked good.

Quote
SS1b: Block Power clean (right above knee)
185 *5
205 *3
225 *1  :personal-record:
205 *3
-slight wrist tweak on one of the squat sets, didn't want to risk anything so stopped cleaning. If I zoned in entirely on this lift I feel like 235 was in the bag.

Quote
Actually put on 385 but decided that was stupid as fuck at this point in the season.

damn, solid. top notch AELS.

great work on those PR's. :ibsquatting: