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Messages - FP

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271
Progress Journals & Experimental Routines / Re: FP's log
« on: April 24, 2018, 11:28:56 am »
4/24

thinking about a few weeks of building work capacity+ trying to get big. gonna take some of the pressure off and temporarily abandon this idea of a perfect athletic program for me. its gonna be summer. i should put on some aesthetic weight and enjoy my young adult life while its still easily possible

+my upper body has always been comparitively weak so this is a good thing to try out

bench
135*5
155*5
165*5,4+1

ss:
pullups *6,5+1,4+1
tricep pulldown (partial rom): 52.5*8,8,7

core circuit *3:
bicycles *16
med ball russian twists 16lbs *16
deadbugs *16
+8 v-ups last set

ss:
db ohp (no lockout): 40's *8,7, 35's *7
curls 30's *8,8,7

ss:
db rows: 60 *8,7+1,7+1 ea arm
bent over reverse flys: 10's 3*8

flys: 25's *8,7,7

wide grip lat pulldown:
70 2*8, 90*7

so i had to drop weights or reps for almost everything. i see this as establishing baseline strength. i would rather start too heavy and know im getting a productive workout than too light and waste a few days "getting back into it". as far as im concerned the risk with bodybuilding for injury is minimal. next upper day i will know exactly what weights to use.

272
Progress Journals & Experimental Routines / Re: FP's log
« on: April 24, 2018, 12:33:33 am »
4/23

squat has kind of dropped off so ill focus on getting back to baseline for a little while

squat:
225*8
275*5
295*5
315 2*5

sumo dl:
315*5

matrix leg press (90s rests):
360*8
450*8
500*8
450 2*8 paused

273
Progress Journals & Experimental Routines / Re: FP's log
« on: April 21, 2018, 06:49:10 pm »
i busted up my IT band pretty bad so i took the last week off. im reviewing my notes on programming, triphasic training and verks supertraining and thinking about what i want to do for thia next program. a year is a lot of time to think about. i dont feel like i really have any particular athletic weaknesses except maybe attention span. i have to choose what i want to specialize in or end up slightly above average at everything at the end of this next training year

4/21

squat
275*8
295*8

sumo DL
225*8
315*8

BP
135*8
145*8

pullups *6,6,6F

DB ohp
40s *8
45's *8F

SS:
rows:90*8,80*8,70*8
decline situps: +10lbs behind head 3*10

SS:
reverse fly's: 12.5's 3*8
tricep cable pulldown: 52.5 *8,5F

274
Article & Video Discussion / Re: posture issues and athletic performance
« on: April 18, 2018, 11:12:36 pm »
https://www.posturalrestoration.com/the-science/basic-concepts-of-the-postural-restoration-institute

Something interesting I stumbled on while listening to one of Joel Smith's podcasts. Ive suspected that posture and breathing have significant relationship. This is some pretty innovative shit.

summary from a PT who took the course:
Quote
Postural Respiration is a course that is basically designed to show you the importance of a functional diaphragm and what happens with different kinetic chains in the body when you lose function of the diaphragm. (such an understatement)  There are different patterns that almost all peoples bodies will fall victim to in their life time, and PRI shows you  how to diagnose which pattern your body has chosen to take. They also provide treatment and exercise program to reverse the pattern.

from the PRI wwebsite"
Quote
dominant overuse of one side of the body can develop from other system unilateral overuse. For example, if the left smaller diaphragm is not held accountable for respiration as the right is, the body can become twisted. The right diaphragm is always in a better position for respiration, because of the liver’s structural support of the right larger diaphragm leaflet. Therefore, the left abdominals are always important to use during reciprocal function, such as walking, to keep the torso balanced.

Keeping the right chest opened during breathing is also challenging since there is no heart muscle inside the right side of the chest.

Quote
When these normal imbalances are not regulated by reciprocal function during walking, breathing or turning, a strong pattern emerges creating structural weaknesses, instabilities, and musculo-skeletal pain syndromes. Balancing muscle activity around the sacrum (pelvis), the sternum (thorax) and the sphenoid (middle of the head) through a PRI approach best positions multiple systems of the human body for appropriate integrated asymmetrical function.

275
Progress Journals & Experimental Routines / Re: FP's log
« on: April 15, 2018, 02:37:52 pm »
sectionals went well for me individually but not great team-wise. we lost 3/6 of our best players in the first 2 games to injury. we won 1/6 games

the other biggest issue was strong winds the entire weekend and our lack of dedicated throwers. i turned it a lot because of poor throw selection for the given wind.

otherwise i was pretty good at everything else. got a layout callahan, which is when you block and intercept it for a score before they manage to get it out of their endzone. a few big skies and layouts, a lot of pointblocks. shutdown defense against their best players in critical moments. second day my IT band flared up and i was hobbling around at times but still managed to do a good deal.

going to make a full year program to mini-peak once at the end of the summer club season and then again for next year's sectionals. also have to write up programming for team workouts.

276
Progress Journals & Experimental Routines / Re: FP's log
« on: April 13, 2018, 03:37:41 am »
4/12

fruz *2 hours
last practice before sectionals. its been a week in hell, ive accumulated at least 15 hours of sleep debt. still a little bit sick, lungs not working optimally and im short of breath faster than i should be. also some 1 handed drops during throwing on high balls. didnt throw any turnovers, but definitely lost a good deal of upper muscle mass, hucks are missing that bit of oomph

277
Progress Journals & Experimental Routines / Re: acole14's journal
« on: April 11, 2018, 12:44:37 am »
I like that it's really specific, and moves up in velocity on the FV curve. Really clean, super well organized

I personally have much more developed strength than power so if it were me I would tilt the balance more towards speed/power during the speed block, as opposed to the 50:50 strength:speed you have. I would probably also add some contrast sets in the last couple blocks

The B days where the SL DL+KB swings is the main movement are a little confusing for me: the intensity and volume both seem low.  It looks like that's the easy day for legs but it seems a little too easy to offer a training benefit. The KB swings seem high volume, almost strength endurance and I'm not sure how much they will carry over to single effort things like SVJ and 1RM squat. I don't see the carryover with SLDL either. Are you also training for sprinting?

The lack of progressive overload on the BSS is also kind of strange, and I figure you could do more weight than 15kg with the movement with your estimated squat 1RM

278
Progress Journals & Experimental Routines / Re: FP's log
« on: April 06, 2018, 08:07:54 pm »
4/06

squat up to 315*3
-was really slow and felt heavy. probably poor recovery due to the low-quality sleep i've been getting lately

Superset:
-Dot Drill DL 6*6, SL 6*6/ea leg
-tricep pulldown 57.5 3*8
-curls 30's 3*8

SL-RDL:
2*8 /ea leg
50lbs 1*8 /ea leg
1*8 unstable surface /ea leg
30 lbs 1*8 unstable surface /ea leg

Reverse lunges off bosu ball:
2*8 weightless
2*8 15's

--was supposed to build off the squat but it wasn't there today so focused on SL stability

279
Progress Journals & Experimental Routines / Re: FP's log
« on: April 06, 2018, 01:50:10 pm »
Quote from: LBSS on April 06, 2018, 02:40:07 am
when are the next elite club or semipro tryouts?

ive got sectionals on the 14-15th
med men is my goal team. they have a pickup this saturday and most of the tryouts early may i believe. i think i might have bronchitis so ill miss the pickup

4/06
practice was pretty mediocre. team not organized enough to play competitively at a high level and its kind of late to start building good habits now. was a bit mentally exhausted to be a active leader but ill do my best to get people on track next week

throws looked alright as a whole but there were a few bad ones. weird shortness of breath, need to take it easy a bit. lacking chemistry

280
Progress Journals & Experimental Routines / Re: FP's log
« on: April 05, 2018, 03:08:11 pm »
4/01
pickup *2 hours
-everything looks pretty clean. noticeable improvement in my footwork. no big problems

4/02
indoor pickup *90 mins
-handler shut down defense looks really good, throws look good, endurance is dominant. honestly dunno what im weak at.

hill sprints 4*6, 30s jog back rests, 5 min breaks between sets. focus on being upright and generating high power each stride, almost like uphill bounding

so i have practice for the first time today in 3 weeks and i will try to match up with my team rival which will be the test for what my current level is really at.

281
Progress Journals & Experimental Routines / Re: FP's log
« on: March 31, 2018, 03:00:05 pm »
3/31

squat
295 *5
325 3*5
RPE: 7

jump squats
105 *5,3+2, 3+2

boeu ball squat *30,30

sl-rdl on pad 2*8/ea leg

dot drill
3*6 DL 3*6 Sl / ea leg



EDIT:
PM run: 4 miles in 29:20 ~ 7:20 mile pace  :personal-record:
-was trying to keep up with a friend. died during the last 200m but otherwise consistent 7:15 pace!

282
Progress Journals & Experimental Routines / Re: FP's log
« on: March 30, 2018, 08:05:36 am »
3/29

sprints+shuffles mixed conditioning *45 mins
throws *60 mins
2v2 *30 mins

--right hand usage is progressively returning back to normal. was throwing hucks for about 20 mins with no problems at all.

283
Progress Journals & Experimental Routines / Re: FP's log
« on: March 28, 2018, 12:33:48 am »
3/27

back squat:
225*5
275*5
295*5
315 2*5 RPE 6.5
-yes. si joint not bothering me. squat comeback here i come. 405 back on the table at some point.

contrast set *3:
-SVJ *2-3
-jump squat 95 *5,5,4

 contrast set *3:
-sl ham cable hyper 50 3*6 /ea side
-alternating straight leg bound 3*12

dl jumps *~12: nothing great

284
Progress Journals & Experimental Routines / Re: FP's log
« on: March 24, 2018, 04:19:16 pm »
3/24

3.75 mile jog with friend. avg 8:31 pace

throws *10 mins
-working into throwing short distances with the right hand. not too bad, actually.

25y warmup sprints *5

40y ME sprints *5

8*40y sprints @90% intensity, jog back rest
5 min rest
8*40y sprints @90% intensity, jog back rest

fucking beat. time for a few rest days

285
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 24, 2018, 01:42:04 am »
nice PR. sub-20 will be my goal when i run my first 5k too. honestly what i need to learn to apply from this board is proper long term program structure and thorough competition planning.

those huge warmup and cooldowns are an interesting choice. do you feel they helped? i cant imagine running an extra 4.5 miles at 10 min mile pace after a brutally exhausting 5k

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