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Messages - FP

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241
Progress Journals & Experimental Routines / Re: FP's log
« on: May 26, 2018, 01:32:43 pm »
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



242
Strength, Power, Reactivity, & Speed Discussion / Re: World Speed Summit 5
« on: May 25, 2018, 05:10:29 pm »
Quote from: adarqui on May 25, 2018, 03:20:46 pm
Quote from: Final Phenom on May 25, 2018, 12:37:17 am
https://worldspeedsummit.com/sessions

looks good.

Quote
I don't think anyone on the board is doing speed training at the moment

lol?

Well I know you ran that 200 the other day but no ones really training for it other than that.. oh an i guess scooby is but its kind of a new development so i forgot

243
Strength, Power, Reactivity, & Speed Discussion / World Speed Summit 5
« on: May 25, 2018, 12:37:17 am »
https://worldspeedsummit.com/sessions

I don't think anyone on the board is doing speed training at the moment but there's going to be a stream about speed training from some top quality coaches, Boo and Jonas Dodoo are the ones that I know are really top notch. I have heard of a few of the rest of them but it looks like a good mix. Definitely mark the date and time for this free stream.

244
Progress Journals & Experimental Routines / Re: FP's log
« on: May 24, 2018, 09:24:43 pm »
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

245
Progress Journals & Experimental Routines / Re: Party's Over!
« on: May 24, 2018, 03:50:49 pm »
Quote from: Mutumbo000 on May 24, 2018, 06:09:56 am
Quote from: LBSS on May 23, 2018, 01:03:04 pm
bummer! good on you for getting back on the horse with benching. but maybe it's time to take a step back from rugby and join adarq.org run skwad.  :trollface:

haha nah my weights ballooned up to 200lbs I'll die doing 5km runs!!!

Here's a clip from my last game:
<a href="http://www.youtube.com/watch?v=NICVgeuEWVg" target="_blank">http://www.youtube.com/watch?v=NICVgeuEWVg</a>


I lol'd at the guy you just plowed over. Goddamn that must hurt with no pads or anything. Like how do you even stop someone running full speed into you from a standstill

246
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 24, 2018, 03:43:38 pm »
dunk with 25"?? whaa. i have to get my wrist a few inches over the rim to get a clean dunk, with a 8'2" standing reach that's like a 31"-32" vert to dunk. but then i cant palm the ball and all my bball dunks are 2 handers.

247
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 24, 2018, 12:26:06 am »
A 20s plank????? Just judging from your other lifts that seems extreme to me, that's probably the weakness you should be hitting hard. Sometimes stuff just doesn't make sense, how do you make it through a bball game which has like constant active core involvement and have a shaky 40s plank. Damn

248
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 24, 2018, 12:16:54 am »
Quote from: maxent on May 23, 2018, 07:05:24 pm
AM steps/temp/hr/bw: 25/36.9/52/88.1
AM skinfold(mm): pec(11), sup(9), ab(13), lb(24) - sum(57)
Weight Vest: 5 (93.80)
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayenne) - 0700, 1100; 1.5g cayenne -  2000;
Activity:
Misc: n/a
Diet Compliance: 17/17
Mobility: T
Skill work: F

Training day.
Notes:
Ive started doing pushups regularly .. nothing crazy just set of 5-10 through the day. Im finding that it's a good diagnostic because it reveals i have a huge weakness somewhere. I looked it up and apparently average is 25 pushups and excellent is 45. I bet i couldn't even do 25 so i have work to do getting mine up to something respectable. My theory is that pushups are hard for me because of a lack of core strength and endurance. Need to train to correct the weaknesses and increase fitness so this will be a good test to keep an eye on.

I think throughout randomly cranking out a few sets throughout the day is a good idea. I might do that with pullups. Also really surprising that your bench is pushing 2 plates and you can't do 25 pushups. You ever do higher rep ranges for bench? But then I suck with higher bench rep ranges and I'm pretty good at pushups, so who knows. Definitely agree that hitting your weaknesses is a good strategy for quick overall improvement

249
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 24, 2018, 12:11:17 am »
Quote from: Coges on May 23, 2018, 08:14:44 pm
Played the social netball game last night which in itself wasn't that exciting. Did some jumps after the game though which were pretty good though. Did some SL running dunks with a netball and was easily getting my wrist to the rim. This puts my SLVJ at about 29-30" which is very surprising given the last of training/jumping in recent times. Also makes me think I can get this back up a few inches without too much additional effort (get more jumps in/get more strength in).

You can do dunks with a 30" SL jump?? a netball is like a soccer ball, right? i remember we have the same standing reach and i'm maybe an inch short of dunking with 2-hand grip off 1 leg. interesting how both your and adarq's sl jumps didn't drop off without specific training for it. 38" seems kind of a stretch to me, how would you go about doing that?


250
Progress Journals & Experimental Routines / Re: FP's log
« on: May 22, 2018, 11:05:09 pm »
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

251
Progress Journals & Experimental Routines / Re: FP's log
« on: May 20, 2018, 07:37:55 pm »
5/19
30 min bike ride. light

5/20

Another double tryout. 10-1pm, then 2-3:30pm. I think I didn't drink enough water and was dying the first 2/3 of the med men tryout in 95 degree weather. Every single cut felt like hell on earth. My mental strength was pretty solid and I managed to survive through it, although I was probably in the bottom half of the tryouts. I need to be better prepared for the next tryout.

Fuck this stupid-ass brolifting I'm doing. I've been putting off continuing research for my program but I'm gonna get on it. My conditioning has clearly taken a hit as well, although I've been trying to convince myself I'm in shape.

The second tryout was lower level and went good although I was just destroyed: cramping, headache and low energy.

252
Progress Journals & Experimental Routines / Re: FP's log
« on: May 18, 2018, 09:32:34 pm »
5/18

block (above knee) power cleans:
triples up to 205
215*1,2
-ugly but i think this is a PR. Ive done this weight from a hang below the knee but nor from above knee blocks. might have caught it a little low to be considered a "power" clean though

bench
135 2*6
155 *5
165 *5,6

sl ham cable hyper:
45 3*6 / ea side

amrap/35secs modified v-up:
*20,17,16,16

core circuit:
crunches 3*30
leg raise partials *25,21,17
russian twists w/ 15lbs 3*16

adductor cable pull:
30 3*8 (R)
25 3*8 (L)


253
Progress Journals & Experimental Routines / Re: FP's log
« on: May 15, 2018, 03:22:59 pm »
5/15

caps chair *40,40,34+3

ss:
pause flys:25's 3*10
curls: 30s *8, 25s 2*8

sumo dl:
315*5
335*5

amrap/35s v-ups:
*22,21, 21+7

ss:
clap pushups: 3*8
tricep ext: 52.5 3*8

254
Progress Journals & Experimental Routines / Re: FP's log
« on: May 14, 2018, 08:11:57 pm »
Quote from: undoubtable on May 14, 2018, 01:43:30 am
Quote from: Final Phenom on May 13, 2018, 09:52:23 pm
Chances looking very good for med men. I played well, racking up some goals, a few D's and no turnovers playing maybe 20 total points over 2 games. Probably the highest amount of deep shots were thrown to me on the team. Some not great drops from not getting enough touches. Also lacking that bounce, heavy rain cleats make me feel like I'm barely getting off the ground on jumps. However because of my mix of explosiveness, height and athleticism I'm still well above the average tryout skillcap.

If I do this correctly, I will be a monster at the end of the season.

EDIT: apparently, out of the ~30 players at this tryout tourney playing for med men, 7 are on the DC Breeze 2018 roster, the local pro team  :o

That's awesome bro. Keep us updated!

Thanks. Good to see you still on the board. some kids were playing soccer on the lower floor while i was working out and.. goddamn. some of their their ball control and movements were so precise. precisiin has always been a weak spot of mine, as well as body control. that takes a lot, respect. i want to get into some soccer over the summer, if i can get half that level of body control ill be in a superb spot.

5/14

seated BB ohp:
95*5
115*3
105 *5,5,4

ss:
dead hang pullups *5,6,6
face pull 35 3*8

reverse flys:
10's 3*8

rows 135 3*8

waiter carries 53lbs 3*45s / ea side

lat pulldowns (controlled ecc)
90 3*8

255
Progress Journals & Experimental Routines / Re: FP's log
« on: May 13, 2018, 09:52:23 pm »
Chances looking very good for med men. I played well, racking up some goals, a few D's and no turnovers playing maybe 20 total points over 2 games. Probably the highest amount of deep shots were thrown to me on the team. Some not great drops from not getting enough touches. Also lacking that bounce, heavy rain cleats make me feel like I'm barely getting off the ground on jumps. However because of my mix of explosiveness, height and athleticism I'm still well above the average tryout skillcap.

If I do this correctly, I will be a monster at the end of the season.

EDIT: apparently, out of the ~30 players at this tryout tourney playing for med men, 7 are on the DC Breeze 2018 roster, the local pro team  :o

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