Adarq.org

6/24

Went for shorter rest intervals for most of the assistance/higher rep stuff.

BP:
185 2x3
195 3x2
165x7
155x7,5

Dec Situps: (6:0:1):
hands x9
5lbs x9 (+1 rep)
hands x9 (+2 reps)
5lbs x6+3 hands (+1 myo rep)

Reverse ab wheel: 6,8,7,6,6

Behind Head seated OHP: 95 x8,7,6

Push Press:
115x5
135x3,2F
125x3

Overhead barbell lunges:
75x16
95 2x8
105 2x8

SS:
-Leg raises (5:0:1): +10lbs x8, 6+2, 5+2+1
-Flys: 30's x6, 25's 2x8

SS:
-Battle rope alt. chops: 4x30s
-Battle rope slams: 4x12
-Plank + 45lbs: 4x30s

how do your throwing workouts look?

I'm not sure if you are talking about throw quality or what kind of workout I'm doing so I'll answer both:

Short-mind range throws not too hot. I have a few releases that are pretty consistent but the more difficult throws especially high releases are pretty wobbly. Definitely well out of practice.
Mid-long range throws pretty fantastic some days and not too great on other days, mostly depends on wind and my mental state.

Last throwing session we worked through variety of releases at 15Y, did a marking drill (which went decent) and threw some hucks to finish.

Pretty much I have very little motivation to throw at this point since I'm not expecting to play for a while longer. Probably once I get a little closer the last 1/3 of the club season I'll be doing some more dedicated throwing workouts assuming I'll be playing. Expecting to be more of a O/D cutter role-player so my throws don't need to be especially top notch anyway

Glute doms!!  Don't remember the last time this happened. After several sessions where I just did nothing but glute work and then felt nothing the next day I'm really happy with this. Glutes also firing super well today.

6/19
leg stretches x 5 mins
BFRT high intensity left leg rehab x 45 mins
agility ladder x 10 mins (was KILLING the agility ladder, hopefully due to increased glutivation)

2x glute circuit very focused on mind-muscle connection
-side plank leg raises
-banded clams
-banded glute bridges
-banded kickback

Glute dominant squat (6:0:1):
275x5
295x3
305x3 possibly shifting to quads
255 3x4
225 2x5, 4

hack squat calves:
270 3x 15+8,8,10

reverse ab wheel from plank: ~7 sets, 5-8 reps, playing with form

BP: 185x4 wtf is this
BP (5:0:1): 155 x5,5,4

SS:
-Deep side lunges 135 3x8 ea. side (6,8,8 on left)
-Push press:
--115 3x5
--135 x3 PR, 2F
--115x 5

Decline Situps (6:0:1):
-hands behind head x8 (-1 rep)
-5lbs x7 (-1 rep)
-hands behind head x6 (-1 rep)
-5lbs x6+2 (+1 myo rep)

Leg stretches x 15 mins

Notes:
GLUTE DOMINANT SQUAT soooo slow and considerably weaker than quad variant. Also it doesn't seem like it goes well with ATG and maybe low bar will work better with this variation
REVERSE AB WHEEL new go-to psoas exercise, feels very effective
PUSH PRESS strangely strong after poor benching performance.

Really appreciate the detailed response. Sinking into it to get a little stretch reflex but getting lots of tension in the P-chain is what I'll try to do. I have a lot of trouble getting the glutes firing hard in the starting position and getting them to be the primary driver, quads so dominant that they take over pretty much all leg movements.

6/16

Sumo DL:
365x1
380x1
405x1 

<a href="http://www.youtube.com/watch?v=MieNRWo7BJ4" target="_blank">http://www.youtube.com/watch?v=MieNRWo7BJ4</a>

Didn't wanna post this but I want to know if you guys think this is an acceptable amount of low back collapse for a training 1RM. I know I know I still don't quite have the tension in the bottom position but that might take me a while to get down.

Sumo DL RFD singles:
315 10x1 (25s rests)
315 8x1 (25s rests)

RDL (RFD 7:0:1):
235 4x6 (+10lbs, +1 rep, -RFD on last reps of last 2 sets)

Smith machine vertical shin squat: ~7 sets fucking around with form, trying to target glutes more

Some shoulder rehab stuff

calves
stiff leg DL
corrective BSS

Motivation super low from other stuff going on, ended it early

6/14
BFRT high intensity rehab: 45 mins

55 minute treadmill run:
-30 mins @ 10min mile pace
-15 mins @ 8:40min mile pace
-8 mins @ 7:30min mile pace
-2 mins @ 5:45min mile pace
Clearly overdid it but HR sensor wasn't working so I couldn't stick to the plan.

6/15  Cranky knee from dumb run, upper body day

Morning Doorframe Pullups (~4 min breaks): 10, 8, 7, 8

Decline Situps (6:0:1):
-hands behind head x9 (+1 rep)
-5lbs x8 (+1 rep)
-hands behind head x7 (+2 reps)
-5lbs x6+2F+2F (+1 rep)

BP:
-RFD (5:0:1): 145 3x5
-standard (1:0:1) 175x5, 185x5

SS:
-Weighted captains chair (5:0:1): 10lbs x 8,8,6,5+2,5+2
-Dips: 8,7F, 5

SS:
-Reverse Ab wheel from plank: 5x6
-Ab wheel rollout: 4x3, 2

SS:
-Low wide grip rows: 50x8, 60x8, 70x8, 80x7F
-RFD Sprinter pushups: 15,15,8

Notes:
DECLINE SITUPS Pretty solid but the technique is too hard to keep consistent. Maybe I should switch over to weight on chest and not worry about perfectly straight torso.
WEIGHTED CAPTAINS CHAIR with eccentric focus and REVERSE AB WHEEL both do an exceptional job hitting the psoas. Definitely new staple exercises.

Thanks, I'll definitely try that out!

6/12 (cont)
Physio BFRT left leg strengthening: 45 mins. Fucking brutal. Pretty much they restrict the blood flow to your leg so it's very weak and then they make you do bodybuilding style workouts with it. Felt like my quad was gonna pop.

6/13
Early morning pullups: 5,8,7,9 (The doorframe pullup bar makes these easier, grip still slipping up a bit)

Back a little sore.

Behind the head OHP:
90 2x8
95 x6
90 x8

Squat (all 6:0:1):
RFD:
275 x5,3
245 2x5
Volume:
275 x5
285 2x5, 4

Leg Press:
360x8
450x8
520x8
550x8 (GRIND)
450x10

Push Press:
115x5
125x4F
115x5,5F

SS:
-Landmines +45plate 4x10
-side raises 80lbs x8 ea. side

SS:
-Palloff Press: 27.5 4x6(6 sec iso) each side
-Side Plank +70lbs 4x30 secs each side

Quad extension (1:2:1):
175 4x8
190 x8 (last isometrics not as long)
 
Notes:
SQUAT: so according to triphasic training, athletes should drop the weight/reps if there is a decrease in movement speed. SO that means no grinding sets, pretty much everything is RFD work, even when you're doing 90% 1RM. I assume the reasoning is to only hit the fast-twitch fibers. I'm not sure I could bring myself to do this, that would feel like a wasted workout.
LEG PRESS: after squat is a good look, definitely getting that quad overload.
PUSH PRESS: gotta look into the technique more, this tiny weight makes me feel weak as shit.
LANDMINES: too much subtle differences in technique of each rep, need to keep form consistent.
SIDE RAISES: Need to use less weight and keep it behind the torso a little bit.
SIDE PLANKS: need to put weight higher up the torso to overload the lateral core more, right now I'm hitting glutes partially.

Post workout: Core a little sore, left quad a little sore, shoulder girdle tiny bit sore.

Thanks for looking out Leonel! From looking at my other vids I generally get my shoulders over the bar and more quad extension although never full, shows how inconsistent my technique still is. Got 0 clue how I'm supposed to "scoop" it while getting a violent hip extension, online articles seem to suggest pulling from different heights.

6/10 (cont)
~1 hour messing around with change of direction/agility ladder stuff.

6/11
2 hour walk

6/12

Pullups: 5,7,6,6

Sumo DL (working on form):
225x5
315x5,4F (almost called it a day right here)
315x3,4,5
335x5
355x5F

<a href="http://www.youtube.com/watch?v=OvMqUNN5UN4" target="_blank">http://www.youtube.com/watch?v=OvMqUNN5UN4</a>

DL criticism welcome. I've always had problems keeping a straight back, mostly cause of my proportions. My focus for this session was to fix my hip movement, my hips usually shoot up a lot before I even start the lift. Still a problem, but compared to my vids from last session I start the lift with my quad more horizontal, last session my thigh shot up to like a 45 degree angle.

SS:
-RDL (RFD): 225 5x10
-Dec. Situps (6:0:1):
--hands behind head x8
--5lbs x7
--hands behind head x5+2 (-2 reps)
--5lbs x5+1 (-1 rep)

SL-RDL:
R:
-135 6,6,8
L:
3" rack pull: 135x6,6
2" rack pull: 135x6

SS (minimal rest):
-Captains Chair: 20, 25, 25+5, 30+5
-Standing Ab wheel partials
-Ab wheel rollout: 3x8,6

SS (1 min between supersets):
-Battle rope alternating: ~22-28s x5
-Battle rope slams: 10reps x4, 10+8 reps
-45lb plank: 3x30s, 29s, 28s


Notes:
PULLUPS: Forgot phone in locker, didn't film pullups. Stalling hard, no idea what's wrong. Looked through winter notebook and I was busting out 10,11,11 at one point. Tried to start with pullups to be completely fresh but it didn't help at all. Pretty full ROM, body starts rocking around rep 4 (which might be a problem with maintaining the shoulders back position) so I touch my toes to the ground to steady it and am forced to do a dead hang with no stretch reflex.
SUMO DL: Trying to pull without my hips shooting up. I think the reason this happens is because I have difficulty activating my glutes in the bottom position and getting tension in them before starting the lift. Slight back rounding towards the last reps of the last set.
DEC SITUPS: Trying to keep a completely straight body (not curling head) during the eccentric and not drop during the last part, despite decreased weight my technique is a little better. Superset with RDL is good because RDL hits hip flexors eccentrically.
SLRDL: Especially wobbly on left leg, where I'm also missing hamstring ROM. Kind of dropping the weight during the last few inches on left leg, which might be an issue with hamstring activation in that last bit of ROM. Right leg technique film looks good.
AB WHEEL: Can't keep body straight, keep veering to the right for an unknown reason. Hip Flexor imbalance?
BATTLE ROPE SUPERSET: Great shoulder girdle pump.