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Messages - FP

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286
Progress Journals & Experimental Routines / Re: FP's log
« on: March 23, 2018, 08:00:38 pm »
3/23

safety bar alternating stepups:
215 2*12
235 *12
215 *12

cable ham hyper (0:1:3):
45 3*6 /ea side

ham curls:
175*6
190 2*6

leg press (paused):
450*8
500*8
550*8, 8 (+50lbs, +1 set from last time)

caps chair
3*25 (75s rests)

max resistance sprint treadmill 3*45 steps w/ 30s jog rests

head feels likw its gonna split open. das dat gooood shit

287
Progress Journals & Experimental Routines / Re: FP's log
« on: March 23, 2018, 02:59:50 am »
3/22
dynamic warmup
glutivation
10y sprints *5

french contrast *2:
-smith machine split squat overcoming iso *3/ ea leg
-alternating bounds *20
-safety bar alternatings step up hops 105*5 /ea side
-alternating lunge hops *15
-4 mins rest
-20m sprint *2

dunk mix *15 jumps
-easy dunks 1-step+ dlrvj
-bobbled in dunks w/ SVJ, rslrvj

kind of tired. gym at 1am not the best idea.

288
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 20, 2018, 08:48:04 pm »
Quote from: adarqui on March 20, 2018, 08:31:40 pm
someone just told me the Ben & Jerry's mile is untimed...... sounded like B.S. I mean, it's $20 for a "mile race" + individual age group/open + hosted by Split Second Timing, then free ice cream.

However:



uhhh...... that has to be a mistake.

anyway, contacted them about it.

So I've been looking into running a 5k but all the stuff I seem to find is aimed at a more casual "fundraising soccer-mom" type of participant. Do you skip over 5k's if there isn't a competitive vibe to them? Or maybe all 5k's are competitive and they just aren't advertised that way?

I was looking at them over at active.com. What do you use?

289
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: March 20, 2018, 08:29:32 pm »
no lol you guys just dont hip thrust a lot, 3 plates is not a lot of weight at all once you get acquainted with the movement.

i used to do some hip thrusts until i read studies showed lack of speed and vertical gains over 8 weeks associated with it.
https://bretcontreras.com/science-is-self-correcting-the-case-of-the-hip-thrust-and-its-effects-on-speed/

some reasons why i now think its not a great movement:
-joint angles totally dont correspond with any kind of athletic movement. driving through the heels in an unnatural movement plane. you could make an argument for using it for pure GPP strength building but IMO the hard part where gains come from is the iso hold at the top and joint angles are actually very important for iso holds
-more proven, time-tested movements available
-lack of a dynamic version unless you pop the weight off your pelvis
- very easy to modify technique slightly and make the movement a lot easier - lack of consistency and hard to progressive overload.
-awkward, time-consuming setup

i would just stick to BSS for targeting glutes specifically. something like a hang power clean or high pull is good for powerful hip drive

290
Progress Journals & Experimental Routines / Re: FP's log
« on: March 20, 2018, 07:56:08 pm »
3/20

75 mins
4 sets of 14 agility ladder variations
SL dot drill *6 sets of 36 hops /ea leg
DL dot drill *8 sets of 36 hops

--absolutely vicious. i would do a set of dot drill and run through a couple agility ladder drills, 10-15s between exercises, 30-90s between sets. tried to stay standing most of the time, and took long enough breaks to maintain speed and coordination. despite being pretty drained my final DL dot drills felt significantly faster than my first ones.

it feels like i burned holes on the inside balls of my feet.

need to do some on-field cutting asap and try to bring some of these footwork patterns to the field.

291
Progress Journals & Experimental Routines / Re: FP's log
« on: March 18, 2018, 08:01:27 pm »
3/18

~9-10 miles @ 8:30-9:00 pace: 1hr 23 mins total run
--easy. was running with a friend who had to slow down a few times and eventually had to stop. but this was conversation pace for me. legs feeling a little tired and sore but no niggling pains or anything.
Distance PR!
Really should get a fitbit to help track progress a little better.
 :ibrunning:

292
Basketball / Re: March Madness 2018
« on: March 18, 2018, 03:08:14 am »
Quote from: adarqui on March 17, 2018, 10:35:53 am
just saw the news.............. (16 seed, not even expected to get into tourny) UMBC upsets (1 seed and #1 in the nation) Virginia, unreal. college basketball history right there.

http://www.espn.com/mens-college-basketball/story/_/id/22800763/umbc-pulled-most-unforgettable-did-just-see-upset-ncaa-tournament-history-knocking-no-1-overall-seed-virginia

every bracket busted (73+ million of them).

incredible!@)#($)!@($!@)%(!@)%(!@)%(!@%)!@



i dont watch bball but i used to go there, lol
its crazy seeing all my old frisbee friends that still go there get into an uproar about this on facebook. like literally, i dont have a whole lot of facebook friends but ive seen maybe 30-40 posts about this. insane.

293
Progress Journals & Experimental Routines / Re: FP's log
« on: March 17, 2018, 09:46:21 pm »
3/17

20 mins rowing @ 2:15 pace, 4500m total

trx rows 3*7

dot drill *5: 53-55s range
dor drill partials *10
-- so i can do the dot drill pretty fucking fast for my height but my body control while doing it is very noticably bad. im very good at adjusting to my imbalances but my body is all over the place. solution: slow it down and focus on keeping my center of gravity over the center dot.

ss *3 (60s rests):
- alternating battle ropes *30
- battle rope slams *20

-- some dude started a chat with me while i was doing my dot drill and after i finished  my battle ropes proceeded to completely destroy my battle rope speed. definitely should cut volume and up intensity+speed

294
Progress Journals & Experimental Routines / Re: FP's log
« on: March 17, 2018, 01:49:06 am »
3/14

40 min jog with teammate:
miles 1,2 @ 8:30 pace, then had to slow down for teammate

3/16

PM1
agility ladder stuff *45 mins
--actually pretty decent. I am noticing issues with my body control in some of the newer drills I am doing which is good because I can fix them.
SLRVJ's *~25
--nothing too hot, mostly just working through weaker plants, some curved routes and going up with off-arm


PM2

SS *3:
safety bar RFD jump BSS: 105 3*6/side
RFD captains chair: 3*15

safety bar BSS:
195 *6/ea side
175 *6/side
--I don't like using bar for high intensity BSS: kind of dangerous. also the weight distribution is janky. left leg almost failed rep 6 of 195

Alt. Cable knee drives from plank:
52.5 *6/side
46.5 *8,8,4 /side

Ham cable hyper (0:1:3):
35*6,6/side
40*6/side

stretches *10 mins



295
Progress Journals & Experimental Routines / Re: FP's log
« on: March 13, 2018, 02:11:35 am »
3/12

30 mins throws
typical team bullshit, practice cancelled because of some light snow
ran down a few hucks out of 135 degree cuts

core circuit *3:
- ghr machine side bends *8
- ghr machine db palloff press 10lbs *6 (3s holds)
-ghr rfd extensions 10lbs *8

20y ME sprints:
6 reps, jog back recoveries
4 mins rest
6 reps, jog back recoveries

very significant sprint strength dropoff for later reps. definitely wanna be cranking out more of these

296
Progress Journals & Experimental Routines / Re: FP's log
« on: March 12, 2018, 12:03:15 am »
3/11

1.5 hr scrimmage with another college
-we were pretty much playing savage (no subs). was not going too well against zone 13-5. dunno i cant do much going only lefty and my team wasnt able to huck it to me a whole lot

2 hrs pickup
-pretty low level, no organization at all. my speed and endurance were ok but didnt want to be overbearing and just chilled a bit.

few notes to self:
- im bad at crashing the cup as a cutter playing against zone defense
- i start my deep cuts too early, anticipating unrealistically perfectly executed hucks from my teammates
- i need to practice accelerating out of 135 degree hip turns
- i need to stay more grounded in neutral defensive positioning because i get beat mid-stride when taking too long strides

297
Progress Journals & Experimental Routines / Re: Party's Over!
« on: March 11, 2018, 11:00:55 pm »
hey i remember there was a discussion in adarqs journal about improving top speed: i was saying that the best way to go about it was to do lots of drills: a-skips, b-skip, cycling stuff and mixing those with max effort sprints.

then i think you made a point about doing submax tempo runs to improve top speed. was jw what you meant by that and what you would do if you really wanted to improve your top speed. i already have a good strength base so looking more at track oriented stuff.

298
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 11, 2018, 05:49:22 pm »
its probably just a matter of psoas and quad weakness. your stance adjusts itself based on your strength levels. with the amount of consistent prolonged sprinting you do its hard to imagine that its a technique issue.

 i have posted about the importance of strengthening psoas for sprinting in your log before but i dont see a whole lot (any) of that. that seems like a very reasonable possible cause of the slow knee drive. i prefer cable knee drives, heavier strength variations as well as lighter rfd version.

i know you do some heavy bss and squat partials but im not sure thats enough to built solid quad strength, which is why i think you go right to upright stance in your starts.

i have literally the opposite problems with my start and my quads and psoas are pretty dominant

299
Progress Journals & Experimental Routines / Re: FP's log
« on: March 08, 2018, 03:19:05 pm »
3/06
15 mins throws
20 mins ultimate

3/08

AM
trx rows 3*8

KB waiter carry 44lbs 3*45s left arm only

20m sprints *4

ss *5 (30s rests):
-alternating battle rope chops *50
-battle rope slams *25

handicap flys machine:
168 3*8

- figured something important out in relation to my sprint technique. i think i use my traps as prime movers when swinging my arms forward instead of my anterior delts. this somehow relates to forward head tucking during acceleration as well as unstable shoulder movement. there is definitely something to fix there, not sure whether its mobility or motor reprogramming +strengthening.

PM

30 min jog , 9:45 pace with teammate

core circuit

1hr 15mins Ultimate: finally some serious playing but still only lefty. SIJ giving me some grief but my speed is promising. playing a little bit lazy defense with my back to the cutter most of the time, however commanding defensive poach pressure.

gonna take a few more rest days, maybe work through some agility ladder stuff and try to figure out the imbalance in my upper body.

300
Progress Journals & Experimental Routines / Re: FP's log
« on: March 06, 2018, 01:37:44 am »
3/5

AM
20 min workout - trying out the hill at the gym. I would say the incline is about 25-30 degrees.
hill ME sprints with jog recovery 2 sets of 6*20m  30-40s jog rests

PM
30 min jog with teammates
mile 1: 11 mins
mile 2: 11:30
-not sure this is gonna help me at all but eh can't hurt. teammates are definitely starved for aerobic training so i programmed the first block of the team pod workouts to focus on aerobics.

SS *3:
30s side planks
bicycles *12
deadbugs *16

core circuit:
crunches *20
russian twists *16
v-ups *8,10, 9+4

drills *20 mins
Ultimate *45 mins playing exclusively lefty and not using right hand for defense

-feeling really woke today and tried to be super aware of peoples footwork during 1v1 drills, as well as my own. Definitely the one area that can elevate my game - footwork and body control. have a somewhat hazy idea of what i need to work on but will definitely get this figured out.

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