Adarq.org

Saw the chiro again on friday, not sure how much he actually helped but x-ray revealed some lumbar degeneration and he recommended 3/week appointments for 10 weeks.

Tourney this weekend went great! Set a record high 12 D's in 7 games which is around double what I got the entire last season (7 D's in 15 games). I got 5 D's in one of our key games we ended up winning. Team went 4-2, we were 1 point differential out of being in the finals game..

Athleticism: Really explosive, got a layout D, a few skies where I played it smart, and a massive over the shoulder layout sky, kind of like 1:27 in this video but i went over the guys left shoulder rather than his right:
<a href="http://www.youtube.com/watch?v=gr95XUPahQ8" target="_blank">http://www.youtube.com/watch?v=gr95XUPahQ8</a>


Throws: Some inconsistency with the wind, but played it very safe taking easy throws most of the time. Pretty high completion percentage.

A few drops but none where I was really at fault. Got beat deep a few times in the zone because of tunnel vision. Pulls far and very consistent.

Going to take a few days off, body feels surprisingly good but sore. Will write up more detailed plan to peak for my last important tourney on the 9th. Might post some pics if there are any good ones

I have a tourney coming up this weekend

8/10
BW:187.6 (with creatine)
cals:2870 (251c, 99s, 137f, 196p)

chiropractor appointment: rolling, stretches, electric therapy, some back cracking

SPP session
30 mins throws
intervals: 40Y x8 after discs
a bunch of sprints 40-60Y, some jumps for discs

Dynamic/Plyo session
10 min dynamic warmup
10 mins glutivation
18" depth jumps: 2x5 jump height pretty average, mostly just below SVJ
24" depth jumps: x3 jump height dropoff - 2-3"
SL-SVJ 2x3
SVJ x5
12lb med ball throws x8

8/09
ab veins are getting pretty intense, but I think because I reintroduced creatine I don't look that shredded
cals: 3120 (217c, 79s, 149F, 187p)

squat:
355 x1
365 x1
345 5x1 (30-45s rest)

back flaring up

RDL:
225 x8
255 2x8
265 x8 scared about back, form had to be perfect

Pause Captains Chair (60s rests):
x30,30,26, 18+3+3+2

stretches x 5 mins

ab wheel (60s rests):
x12, 12, 15, 12

Ultimate frisbee club scrimmage x 2 hours: some nice skies, 0 throwaways

Jump mix x ~15: highlight was a 3-step RL-DLRVJ around PR level ~35"

8/06
Cals: 2750 (156c, 57s, 126f, 181p)
2 hrs light ultimate pickup
45 min moderate intensity jog with some ME sprints at the end

I strained my left psoas during the ME sprints.. I was in runners high and they felt effortless and super fast.. this was dumb

Sprints were also w/o brace, knee feels janky today. On the plus side back feels fine.

8/07

Cals: 3820 (290c, 154s, 251f, 195p): woke up 3am with a crazy sugar craving.. chugged 4 servings milk, ate processed snacks.

BP:
185 x5
155 8,8,7F (short rests)

pause DB press (60s rests):
35's 4x12

5 mins leg stretches

Pullups 10, 8, 8

Lat pulldowns (60s rest):
60 4x8

OHP:
65x5
85x5
95x5
105 x5
95 x5

Lateral raises (60s):
15's x10
12.5's 2x12

Core circuit (60s):
-crunches x20
-russian twists x30 secs
-side raises 65lbs x15 ea. side

Productivity levels on the rise
Back feels like its improving, i think the cardio was affecting it.

8/3
10 mins stretches
15 mins throws
~10 mins incomplete iso workout

8/4
cals: 2350 (65g sugar, 102g fat, 180g protein)

ham cable hyperextension (90s rests):
35 2x10 ea. leg
40 2x8 ea. leg

upright cable knee drives:
27.5 4x8 ea. leg (balance focus)

Plank +70lbs (~60s rests): 45s,45s,35s,40s

bent over supported cable knee drives (90s rests):
37.5 4x12 ea. leg

Suitcase carries:
100lbs (strapped) 60s,70s,65s ea. side

Landmines:
bar+25 x12
bar+35 x12
bar+50 2x12

Weighted Pullups:
BW x 9
+35lbs x4,4,4,3 (!!! wtf - maybe core is more active from all the core work)

a bunch of calf stuff, LOTS of myo reps

SS:
-Traps: 180 x12, 230 x12, 210 2x12
-DB rows: 70 3x8 ea. side (cheating a little with torso rotation)

Diet plan: Decrease carbs while increasing fats, avoid sugar+gluten. 2300-3000 cals depending on activity level. More probiotic foods.

My dad picked up this book called "Hara: the vital center of man". It's pretty much in the format of "ancient japanese zen master wisdom" which I usually try to avoid lol but I checked out the chapter on posture was really interesting and I believe it will have good carryover to athletics if I manage to get it down:

What right posture with its center of gravity in Hara means in the purely physical sense can be easily demonstrated. A man standing in his ordinary posture will fall forward if he is suddenly pushed from behind. If he stands with Hara he will feel surprisingly stable. Even a hard thrust cannot topple him or even push him forward.

Right posture can be acquired only is one does three things: drop the shoulders, release the lower belly and put some strength into it. For this it is sufficient to say "I am, I feel myself down here, a little below the navel."

So pretty much you're shoving your organs down your belly with your diaphragm, shifting your center of gravity down also helping promote deeper stomach breathing. I've heard that adding fat to the midsection can increase stability and balance I believe this is along those same lines. When I apply this advice I feel so much more balanced but it might take a while to become a habit.

Ive doubled my vitamin D intake now and I think i'll stick to that until the end of winter. I dont eat enough dietary fat i think, my daily intake is around 40-50g a day. Will try eat 4 eggs a day, that will take it up to 20g of dietary fat from egg. Need more perhaps but maybe from a different source. Olive oil? I already use it for cooking eggs. But not like im gna do olive oil shots so idk how to 'eat' more of it. Another change ive made as of today is to stop using handwash. I became somewhat of a hygiene freak a few years ago and i think it may have affected my T levels. Will use a bar of soap even tho it's messier and not as convenient. I have the bases covered for micronutrients already so there isn't much to change on that front. Sleep/ Stress though could improve. Finallly activity levels need to go up, think 6000-8000 units a day minimum and 8000-10,000 on training days. Training every other day also. Maybe even look at 2-a-day training sessions again. i actually found that helped my squat when i tried in may. Any other ideas?

I'm all about the canned sardines in olive oil. They don't taste as gross as just about every other canned meat and have hella protein and good fats including a bunch of omega-3's.

I think high fat/low carb diet is pretty healthy. From personal experience when i eat high fat and save carbing for important events i have really good general well-being. Could just be placebo though.

Reading "Grain Brain" right now which is a little controversial because it pretty much says all carbs are not the best, especially for brain health. Main claim It makes that I'm interested in is ADHD improvement. It also mentioned libido improvement which I'm guessing could be associated with T levels. I'm only a few chapters in so still pretty skeptical but reviews are decent and people say low carb/high fat has helped them a lot with various issues although the authors explanations for why this diet works are questionable at times

7/29
1 hr pickup
30 mins throws
1 hr spikeball

Back most definitely not feeling good. Gonna hit the rolling/stretching hard tomorrow, extended low intensity jog, maybe see a doctor to get a referral for chiropractor (neck) and podiatrist (toes)

Broke a 35 day nofap streak which is a bit demoralizing. Was feeling kind of zoned out/mental fog during spikeball which I don't remember in recent times almost definitely related to relapse