Author Topic: FP's log  (Read 292992 times)

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FP

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Re: FP's log
« Reply #825 on: March 17, 2019, 05:04:38 pm »
+2
3/17
Bw:215

Squat: up to
275*5
285*5
305*5

Sideways isometric "catch" SL hack squat:
90 *8
130 2*8
-my new go-to move for change of direction

Captains chair *20, 20, 14+6

Leg press: up to 630 *8
540 2*8

FP

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Re: FP's log
« Reply #826 on: March 23, 2019, 01:23:14 pm »
+1
3/19
200m *4 @ 39s,32s,31s,35s


3/22
400m*3 @ 1:20, 1:36, 1:32
15 min cardio

yeah this is some weak shit. It appears my top speed has suffered the least but my sprint repeatability is almost gone


7/02

AM
Prep
400m *3 @ 75s, 76s, 76s (2 min rests)
10 min rest
400m *2 @ 79s, 77s
-98 degrees. Fuuuuuck this

« Last Edit: March 23, 2019, 01:24:59 pm by FP »

adarqui

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Re: FP's log
« Reply #827 on: March 23, 2019, 02:49:01 pm »
0
3/19
200m *4 @ 39s,32s,31s,35s


3/22
400m*3 @ 1:20, 1:36, 1:32
15 min cardio

yeah this is some weak shit. It appears my top speed has suffered the least but my sprint repeatability is almost gone

it might come back quick though, ie if it's actually already there but just needs to be expressed a bit.

Quote

7/02

AM
Prep
400m *3 @ 75s, 76s, 76s (2 min rests)
10 min rest
400m *2 @ 79s, 77s
-98 degrees. Fuuuuuck this


daaamn lol. that old session was good stuff in 98 F.

FP

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Re: FP's log
« Reply #828 on: March 24, 2019, 10:06:29 pm »
+2
3/24

AM
200m*3 @ 34s, 33s, 32s
8 min rest
200m*2 @ 31s, 34s

PM
2.2ish miles @ 23:10

so this is looking better but my weight is not improving, because one of my medications heavily fuels binge eating. Taking green tea extract but thinking about adding an extra supp. I only have 3 weeks to sectionals..

Coges

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Re: FP's log
« Reply #829 on: March 24, 2019, 10:34:46 pm »
+1
3/24

AM
200m*3 @ 34s, 33s, 32s
8 min rest
200m*2 @ 31s, 34s

PM
2.2ish miles @ 23:10

so this is looking better but my weight is not improving, because one of my medications heavily fuels binge eating. Taking green tea extract but thinking about adding an extra supp. I only have 3 weeks to sectionals..

No good to hear your medication has that side effect. Might be best to focus on that rather than add something else. Take out the bingeing and you solve the weight problem though. (I feel I have some authority in this area as a serial binge eater).
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

FP

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Re: FP's log
« Reply #830 on: March 26, 2019, 11:55:55 pm »
+3

No good to hear your medication has that side effect. Might be best to focus on that rather than add something else. Take out the bingeing and you solve the weight problem though. (I feel I have some authority in this area as a serial binge eater).

Yeaa too much stuff and it will worsen my liver's already slight underperformance. I'll see what I can do, but realistically the most I could hope to lose is a few pounds, which still leaves me well over ideal weight.

3/25
Practice *2 hours
-had a burst of PR-level CNS firing on a ~40 yard sprint Indian run. This speed might be comparable to where I was last year for sectionals 4.7-4.8 maybe? Being 215lbs sucks

3/26
throws *200

squat
275*5
295*5
315 2*5
-squats felt good.

rhythmic leg press 540 3*10
-slightly shortened ROM = less quad recruitment

Practice *2 hours
-Promising acceleration towards the beginning. hard change of direction particularly scrubby. I definitely need a nice long rest, underslept and extra workout.

FP

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Re: FP's log
« Reply #831 on: April 03, 2019, 12:32:50 am »
0
3/28
practice *2 hours

3/30-3/31
Tourney
-We went 2-4, breaking seed slightly. Mostly problems with throwing and decision making. Pulls were HORRENDOUS. All athletic measures decreased but top speed is still threatening. Not getting a whole lot of playing time and that is likely deserved.


4/2
Throws *1 hour

Leg Press:
up to 680 2*8
-just trying to beef up quads a bit for sectionals in 2 weeks. need my acceleration to be more threatening

practice *2 hours
-noticeable improvement in firing for SVJ and acceleration, however I overcommit my upper bodyweight when I accelerate which is bad and really difficult to change direction out of.
« Last Edit: April 03, 2019, 12:34:41 am by FP »

LBSS

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Re: FP's log
« Reply #832 on: April 03, 2019, 02:11:55 am »
+1
what was wrong with your pulls? lack of power, lack of hangtime, lack of accuracy? you have a pretty good arm, weird to hear that you were off there.

fwiw i played ultimate the other weekend and my pulls were gorgeous, as good as i've ever done. back-corner, long hang time, nice and high. totally wasted on sub-rec-level pickup, lol. you'd have been mildly impressed, i think.  :lololol:
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FP

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Re: FP's log
« Reply #833 on: April 03, 2019, 12:55:24 pm »
+2
what was wrong with your pulls? lack of power, lack of hangtime, lack of accuracy? you have a pretty good arm, weird to hear that you were off there.

fwiw i played ultimate the other weekend and my pulls were gorgeous, as good as i've ever done. back-corner, long hang time, nice and high. totally wasted on sub-rec-level pickup, lol. you'd have been mildly impressed, i think.  :lololol:

I'm not getting the release timing down. I either release it early or late and they veer of low and left or go high, OI out of bounds. I think I've lost some of my rowing strength which is pretty important for my style of pull, but it's just the muscle memory of a complicated movement that I'm having trouble with.

And cool about your pulls. Some days the timing clicks for me as well.

FP

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Re: FP's log
« Reply #834 on: April 14, 2019, 05:55:06 pm »
+2
So we were seeded 7th and finished 4th at sectionals which was hella nice but one spot out of regionals contention, unfortunately. I played pretty average.

The good news is I can now pretty much do whatever training I want for a while because I'm done with college frisbee. That means squatting that big 405 for now and then who knows! I want to get a good review of most of Joel's podcasts on Just-fly sports until I decide, but it will probably be Westside/Triphasic hybrid designed to get me light and explosive through the roof. For now it will be building work capacity and maybe something like Smolov for squat.

The other thing I want to do is try Keto for weight loss for a while and then maybe Mediterranean diet. Lots of self improvement things to work on as well.

FP

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Re: FP's log
« Reply #835 on: April 16, 2019, 08:25:27 pm »
+4
4/16 - Lifting #1: GPP

Bench:
150 3*5
135 *5,5,5,11.5
-some dickhead stripped the bar while I was getting a drink and I didn't notice

Reverse cable flys:
12.5 3*8

core circuit:
situps *20,15
crunches *20,15

Rows:
150 4*9

-meager beginnings. estimated 1RM's: squat:365, bench: 185.

4/17 - Lifting #2: Smolov W1S1

BP:
130 4*9

BS:
255 4*9
-kind of uncomfortable, hard to say if I had another rep in me. I think it might just be the high rep, don't usually go higher than 8's or a set of 20 occasionally

4/19 - Lifting #3: Smolov W1S2

BS:
275 5*7
-pretty easy, high vol = good movement efficiency

BP:
140 4*7, 1*6
-fucked something up on the first rep of set 5, bailed on rep 7

Rows:
170 4*7

4/20 - Lifting #4: Smolov W1S3

BS:
295 7*5
-forgot to take shoes off like I usually do, back soreness between sets. RPE:6.5

BP:
150 7*5

4/21 - Lifting #5: Smolov W1S4

BS:
315 9*3, 1*5

Pullups:
2*5

BP:
165 10*3

-week 1 complete.
« Last Edit: April 21, 2019, 06:16:15 pm by FP »

FP

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Re: FP's log
« Reply #836 on: April 24, 2019, 08:16:21 pm »
+2
4/24 - Lifting #6: Smolov W2S1

BS:
265 4*9 (+10lbs)
-easy, a little winded but legs good for at least 3-4 more in the tank, but I think that's the point of moderate intensity/high volume. Back soreness. Program calls for adding 10-20 lbs depending on how last week felt. Will add 20 for the other 3 sessions.

Rows:
170 3*9 (+20lbs)
-struggling, might have done partial the last couple reps

BP:
140 *9, 145 3*9 (+15lbs)

-Noticing my back is more arched when climbing stairs or bending over to pick something up. expecting decreases in speed+athletic measures because of too much squatting, bad timing cause club tryouts are here. Not gonna make Truck so not too worried about it. Planning on doing smolov for around 6 weeks total, then starting to cut, doing an aerobic focused cycle and then going into triphasic cycles.
 
4/25 - Lifting #7: Smolov W2S2

BP:
155 3*7 (+15)
-almost failed, cut 2 sets off

BS:
295 5*7 (+20)
-hardest squat sets ever goddamn. Back really feeling it

4/28 - Lifting #8: Smolov W2S3

BS:
315 6*5 (+20lbs, -1 set)
-first set was bad, clearly not fresh despite 2 days rest. by the end my wrist started acting up dangerously so i cut off a set. Quads are feeling reaaaal tapped out an hour later.

BP:
165 6*5, 1*3
-weird. set 6 felt fine, set 7 almost failed. My bench movement efficiency is not too great so that's probably why

4/30 - Lifting #9: Smolov W2S4

BS:
335 10*3 (+20)

BP:
175 4*3, (+10)
180 6*3 (+15)

-nervous about week 3. I should, according to the program, be squatting all-time PR level 4 days a week for high volume.
« Last Edit: April 30, 2019, 07:11:09 pm by FP »

adarqui

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Re: FP's log
« Reply #837 on: April 26, 2019, 12:28:08 am »
0
hope the back adapts. if not might need to back off a bit for a few days. dno.

smolov, fun stuff. :ibsquatting: :ibsquatting: :ibsquatting:

FP

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Re: FP's log
« Reply #838 on: May 02, 2019, 05:51:43 pm »
+2
5/02 - Lifting #10: Smolov W3S1

BS:
285 4*9 (+20)
-Not too bad. Very winded and sweaty but not struggling that much.

BP
155 3*9 (+10, -1 set)

+Practice *90 mins
-really bad. super slow twitch, no explosiveness, out of shape

-very hopeful about not failing squats the entire week. This day is the only +20 cause I fucked up last week, the rest should be +10's.

5/4 - Tryout and Lifting #11: Smolov W3S2

Tryout *90 mins - terrible. high vol squatting has drained the remainder of my speed and pretty out of shape.

BS:
305 5*7 (+10)
-squat feeling ez. accidentally did a paused rep the last set and still closed it out pretty convincingly

BP:
170* 7,7,7,5

OHP 45's 3*8 (60s rests)

5/06 - Lifting #12: Smolov W3S3

BS:
325 7*5
-hard. i think i pulled my lateral quad

BP:
175 7*5

Rows: 100(200?) 3*7

Captains Chair: 3*15

+run
2.2mi in 25 min
-pretty light, not winded

5/8 - Lifting #13: Smolov W3S4

BS:
345 10*3

BP:
185 10*3

+run
2.2 mi in 22:30

-Volume cycle complete! The program now calls for 1 week of working up to and setting a new 1RM. Today I definitely had PR's in me, and that's at the end of an intensive volume cycle, so I'm excited to see what some rest will do for me.
« Last Edit: May 08, 2019, 07:44:09 pm by FP »

adarqui

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Re: FP's log
« Reply #839 on: May 12, 2019, 03:30:43 am »
0
ya interested to see how it goes after some rest. also just how you feel in general -> if you feel some speed/fitness come back just from the fatigue wearing off.