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Messages - FP

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526
Progress Journals & Experimental Routines / Re: FP's log
« on: May 25, 2017, 04:47:03 pm »
5/25

Summer Workout 1: Plyos, sumo DL, back+oblique+adductor supplements

glutivation, stretches, stiff leg low hurdle hops

SS:
- tuck jumps: 3x10
- calf bounces: 3x10
- DB OHP: 40's 10,8,8

SS:
- side to side jumps: 30Y x 3
- lunge jumps: 3x12

SL SVJ: 3x2 each leg
SVJ x5

Sumo DL:
-135 x10
-225 x5
-315 x3
-365 2x3
-355 x3

SS:
- Sled side pushes: max weight+resistance 3 x 20 steps ea. side [dead stop between each step]
- KB side bend: 80 3x10 ea. side

Good Mornings:
-95x8
-115 3x8


527
Progress Journals & Experimental Routines / Re: FP's log
« on: May 24, 2017, 12:58:09 am »
Just a couple papers left to write and a museum visit. Excited for the summer

5/23

warmup, glutivation

SS:
-Depth Jump ~24" box?: 3x3
-Jump Squat: 75 x 5,4,3+1

Squat (RFD singles): 135x10, 225x5, 315x3, 335 4x1, 355 2x1, 315 x3,2, 135 2x8  (60s-90s rests, decreasing weight if reps feel slow)

med ball throws: 15lbs x 12

DL jump mix x5: legs kind of dead. hmm

Trap Bar BSS:
-R: 95 x8,8 115x8
-L: 95x 6,8, 115xF, 95x3F (weird hamstring activation from obtuse knee angle. Will play around with trap bar but I prefer DB's atm, can just add straps if they get too heavy)

Pullups: 3x8 (YAY. a little longer break between sets 1+2 but still counts)

Westside squats (Banded wide stance box): 135x8, 185 3x8 (might drop the weight next time just to make sure my shin angles are perfect 90's)


528
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 24, 2017, 12:38:21 am »
Quote from: jr on May 23, 2017, 09:12:06 pm
Quote from: adarqui on May 23, 2017, 06:16:44 am
Quote from: Coges on May 22, 2017, 07:10:22 pm
Quote from: adarqui on May 22, 2017, 03:56:00 pm
man my right big toe is fucked.. just so weird.

prior to yesterday, it actually healed up.. felt great. Then yesterday (after a rest day), it felt wrecked wtf.. Today it felt wrecked as well, then i tried saving some butterfly which was roasting on these hot steps, stayed on a bit longer than i probably should have, and now it's wrecked*2.. left foot is completely fine - so the heat didn't affect my left foot.. so there's something going on, in this one spot of my toe, which is just baffling: now it feels like nerve damage PLUS burn damage.

just logging for future reference.

Fuarkk big toe problems are just shit.

ya they are.. take soooo long to heal. i've had several.. this one is definitely the weirdest.

FEH FEH FEH!@#)(@!)@!(

Pretty sure mine will never heal. Permanent turf toe. I think I had some displaced sesamoid bones at one point too, but they seem to have recessed back into the joint or something. So it's not as bad right now, but it's still annoying as shit.

Any of you guys try some kind of treatment? I've lost at least 3 toenails and had a whole bunch of ingrown ones from wearing poorly fitted cleats and improper nail trimming technique. Now both my toes are unsightly as fuck but because i haven't used my cleats in a while I don't know if it will affect my playing (although it has in the past). Is a visit to the podiatrist worth it?

529
Progress Journals & Experimental Routines / Re: FP's log
« on: May 20, 2017, 12:12:13 pm »
5/19

Not a lot of time, In and out of the gym in 45 mins. Normally my sessions are around 2.5hrs, shows how much time I waste

Everything was weak af, possible causes: frequency dropoff, finals week stress/CNS drain, 8 hour sleep deficit

RDL (strapped, RFD): 135x10, 265 3x10

BP: 135x5, 175x3,5,3

Core Circuit:
-Dec Situps:
--10lbs x10 + hands behind head x12
--15lbs x5  + hands behind head x8
--15lbs x5 + BW x25

-Ab wheel rollouts: standing 60%x2, F, F + knee 3x10

530
Progress Journals & Experimental Routines / Re: 317
« on: May 19, 2017, 05:47:32 pm »
Quote from: maxent on May 18, 2017, 07:13:51 am

I just want to make a note that my one leg stability is NOTICABLY improved lately. So that's good but i cant figure out what caused that. Could be anything ive added or changed recently including rdls/hill sprints on concrete/one leg calf raises/or just calf raises in gen/.


More fat = center of mass shifts around less = better balance+stability

Can't find the source for this but I've seen it at least a few times

531
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 19, 2017, 05:37:10 pm »
Quote from: Joe on May 19, 2017, 06:39:53 am

Anyone got a favoured quad accessory that's easy on the lower back? Most single leg stuff ends up hitting my glutes more than my quads, and the leg extension machine at this gym is proportioned awfully for me. I guess I should give machine hack squats or leg presses another go soon.


I could write out a list of exercises but pretty much everything besides knee extensions is gonna have some movement at the hips and if you're hip dominant your glutes are just gonna take over. My advice: whatever exercise you decide to do, focus more on the knee extension aspect of it and try to minimize the hip extension.

I'm the opposite of you (my quads take over most knee+hip extension movements) so even when I'm doing BSS, If I'm not actively involved in making the movement glute dominant, my default mechanics automatically favor the knee extension and I hardly get a glute pump. So lately when I do BSS I drop the weight and focus sitting back into it and getting glutes super involved. I get much better glute activation/development this way despite the lower weight.

For me the go-to quad supplementary exercise is leg press and SL leg press but since you're glute dominant, quad-dominant lunges are an easy way to have better control over mechanics. This article has good pictures demonstrating this under the heading "split squat variants" http://www.bodyrecomposition.com/training/split-squat-technique.html/

532
Progress Journals & Experimental Routines / Re: FP's log
« on: May 16, 2017, 08:48:31 pm »
Quote from: LBSS on May 15, 2017, 01:51:47 am
apparently supreme sports PT in rockville has really, really good coaches.

One of the coaches/owners is the masters WR holder for the squat in the 52kg weight class?? Whoaaa. The reviews for this place are insane too. I would have instantly switched my membership to this place only problem is 40 vs 15 min drive.  Still considering it though. Definitely worth a visit or two, at the very least to see the reverse hyper machine.

5/16
BW: 194
Free hour between classes, can't DL or Pclean in school gym so squat was the only time efficient option. Been like 2 weeks since last regular squats.

glutivation
med ball throws 20lbs 3x3

Squat: 295x3, 315x3, 325x3, 335x3, 345x3 PR, 315x5, 275x11F [355x3 was definitely on the table, played it safe, advancing in 10lb increments but fatiguing my back. Some dude worked in and watching his squat made me realize that my form is less consistent than I thought. Also my squat is sloooow. 315 should be flying, not steady pace - need to throw in MSEM and submax singles]

dec situps (hand behind head): 30, 30


533
Progress Journals & Experimental Routines / Re: FP's log
« on: May 15, 2017, 12:46:55 am »
5/13
Nothing

5/14
throws x 45 mins [been a little while since I've thrown seriously and my hip mobility is off. nutmegged a pretty good player during a marking drill]

glutivation

superset:
-jump squat 75 3x5
-30" depth jump 3x3 [set 3 drop off]

med ball throws 15lbs x 8
DLRVJ x 8 - mostly around PR level, probably a .5" PR in there but I'll do a few peaking sessions next week along with some higher jump volume technique work and go to a rim where I know the height, get a nice PR jump on vid. Don't think I've ever posted a solid DLRVJ vid

SS:
-Wide stance banded box squat: 185 5x8 [been watching a lot of louie simmons, this should honestly be my go to main lift]
-calf machine: 400 5x15

SS:
-Pullups: 5,8,8,6 [somethings wrong with my technique. set 2 felt soo easy, like I could have busted out 20, set 3 I grinded for 8]
-skater hops 4x15

SL leg press:
-R: 180 2x8, 230x8, 250x8
-L: 180 2x8, 210x8, 230x8

sleds quads toasted

534
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 15, 2017, 12:32:43 am »
Quote from: LBSS on May 13, 2017, 04:19:44 am
yeah i totally feel you about the form purism. i'll get to backflips and front flips when the program does, as i mentioned earlier i don't want to rush ahead now that i've bought (literally) into GMB. when i do, i'll see if i can find a spotter.

- GMB F1 W5 D5
phase one complete. made some good progress on pirouettes today. also filmed some kip-ups so y'all can see what i'm doing wrong. the ones that are slightly closer to success are where i pushed harder with my arms. unfortunately that's uncomfortable for my shoulders, especially the left.

reflections on phase 1: overall i'm happy. it's the most fun i've had training in a very long time, feels good to give myself over to a prescribed program and just trust to incremental progress. made huge strides on wrist mobility, cartwheels (done properly for the first time in my life!), crow, and handstands (also done for the first time in my life!). on the other hand, could not nail kip-ups and was discouraged by repeated banging on the ground, which gives me a headache and saps motivation to continue practicing and trying different things. they're just not explosive enough.

<a href="http://www.youtube.com/watch?v=XApFs0LFNNs" target="_blank">http://www.youtube.com/watch?v=XApFs0LFNNs</a>

Weird about kip ups. I can't do them either but I have a few buddies that are unathletic asf but can do them pretty easily. Definitely something just has to "click" technique-wise

GMB has 3 programs, right? Which one is this? One of the claims they make is that their programs should improve 1. all motor skill learning through better body awareness and 2. make you move better in general. I'm interested in both of these things and feel that my current training does not improve either one of these skills. Do you feel you've improved in either of those areas? Do you know any alternatives for improving these things? Maybe yoga would help with better movement and a little with body awareness but aside from that I dunno any sort of training like that

535
Progress Journals & Experimental Routines / Re: FP's log
« on: May 13, 2017, 11:42:30 am »
Awesome feedback, exactly what I wanted. You can see towards the second set i was trying to work on transitioning to a hips back partial squat catch but for some reason I gravitate towards that straight body catch with the knees which sometimes causes me to lean back dangerously. I'm guessing I could fix this issue with more wrist+shoulder mobility and just getting lots of reps with correct catch.

The upper body pulling.. I do try to cue shoulders back really not sure how to fix this. Bar tight to body is a good cue to try out and im doing upper body pull too early bu really i just don't know how to generate power optimally with my hips. I guess having a coach for at least a few sessions is a must if I want a decent clean

536
Progress Journals & Experimental Routines / Re: FP's log
« on: May 12, 2017, 10:21:42 pm »
Really pushing myself in college during these last few weeks to a high standard for my art assignments. This next week is going to be the most difficult of the semester but I wanna finish strong

5/9, 5/10, 5/11
few jumps, some rolling
skipped a workout

5/12
workout with some friends from frisbee

quick glutivation
Sumo DL: 225 2x5, 285 x5, 325 x5, 370 x4 [mid back was bending for sure reps 3,4 but my friend said my form looked fine. I think I could pull a clean 405 if I worked a little on my hip mobility which would help me take a little bit of stress of my back which is the weak link for this lift. This will be the last time I do reps with imperfect form]

RDL: 240 5x10 [RFD focus]

Leg Press: SL (L)- 180x8, DL- 360x10, 450x10

core circuit x3:
-straight body situps, 25lbs behind head: 10,10,8
-leg raises with iso at top 3x10
-60lb side bends 3x15

Here are my HPcleans from a few days ago
set 1: 165 w/ typical form
set 2: 155, trying to adjust form
set 3: 175, last set after around 25 total reps

<a href="http://www.youtube.com/watch?v=-T7tJfV-Hac" target="_blank">http://www.youtube.com/watch?v=-T7tJfV-Hac</a>

537
Article & Video Discussion / Re: posture issues and athletic performance
« on: May 10, 2017, 02:13:42 pm »
As far as postural purism, I agree that you can function fine or even well with variety in default posture but I still think there's an optimal posture which is an attainable goal and will raise my ceiling for all my athletic pursuits.

I mean I'm pretty much doing just what you guys are advising, occasional strengthening and stretching to muscles that affect posture. I think it's a step in the right direction but I don't think it's a fix. It's giving me the keys but my posture isn't going to correct itself just because I'm doing these things. However, trying to make sitting and standing correctly always a habit is exhausting and impractical. It requires an unrealistic amount of awareness and commitment.

https://www.indiegogo.com/projects/betterback-perfect-posture-effortlessly#/
https://www.indiegogo.com/projects/the-ergo-posture-transformer#/

These indiegogo posture improving devices (which are some of the highest funded things in the fitness section) caught my attention. I looked through amazon reviews for the "BetterBack" and I'm still a little bit skeptical but they seem to work for most people. It seems that they cause pain for a small portion of the buyers and not recommended for people with spinal issues.

Gonna do more research, talk to my doctor but definitely considering getting one of these.

538
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 10, 2017, 01:40:09 pm »
Quote from: maxent on May 10, 2017, 02:40:27 am


On the same page! Will help my post play a ton not having wiry arms. Idk why I never stopped to reconsider the 'train the biggest muscles' back/legs myth but someone with my build can def put on 2.5kg of mass on there and i plan to do just that.

Is that a myth? Not sure how much functional use you can get out of slightly bigger arms since arm muscles are proportionally way smaller than leg and torso muscles. For basketball specifically though. I don't really know the rules of basketball but in frisbee you can't stiff arm people and can only box out with your body so that takes out a lot of the benefit of having larger arms. Don't really see larger arms carrying over to athleticism either.

Really curious to see thoughts on this because I don't do lifting for arms except shoulders but it would be a thing to throw in occasionally if it does carry over to sport. Also, do people do any sort of more low-rep strength/fiber recruitment lifting for arms? My buddy who's a bodybuilding coach said people generally don't do that because the muscles are smaller and tear easier

539
Progress Journals & Experimental Routines / Re: FP's log
« on: May 08, 2017, 08:48:47 pm »
Quote from: LBSS on May 08, 2017, 05:08:51 am
you found out you have a near complete PCL tear and played basketball the next day???!?!?

 :uhcomeon:

Well I got the MRI like 3 weeks ago. Just last week I ran slight incline hills at like 85%. I was just sitting under the post most of the game anyway.
Doesn't excuse it, this sort of thing is very indicative of one of my worst character flaws.

5/7
Whole bunch of submax hang power cleans (maybe around ~30 with 135-175lbs), trying to work on form but kind of don't know how. Will post technique vids in the next few days

5/8
warmup, glutivation
15lb med ball throws x3,3,2,2
DLRVJ x8: highest jump was off an LR plant (non dominant), around 35"

Hang Power cleans: 8 sets up to 190x1, 190x2  :personal-record:, 190x1 [190x2 form felt decent but there is something undeniably wrong with all my cleans]

Sumo DL: 225x10, 295x5, 315x3, 335x3, 355x3, 370x2  :personal-record: [stopped at 2 while form was good]

RDL 225 x10 [not after those sumo's. will do some targeted low back work next session]

Superset:
-Pullups x 7,7,7,5
-psoas, pec, hamstring PNF, adductor, rectus ab stretches

Seated behind the head OHP: 90 x8,8,7

BSS:
R: 75 x8,8,10
L: 75 x3,7,8 [losing balance - weaker L stabilizers? Need to do left leg first]





540
Progress Journals & Experimental Routines / Re: FP's log
« on: May 07, 2017, 12:27:39 am »
5/5
Got MRI results back. Almost complete grade 3 PCL tear. FUCK
some stretching

5/6
was lifting with a friend whose lower body numbers are way behind mine so we just did some upper body brolifting. Will make up for it next session

BP: 185 x5,4 195 x2

core circuit x3:
ab wheel full rollout x8,8,12
35lb APT plank 3x 45s
35lbs side planks with leg raises: 3x 30s (5-8 leg raises)

triceps, biceps, OHP

Decline situps (speed focus):
prisoner x20
10lbs x5 + BW x25
10lbs x8 + BW x15

corrective circuit for upper cross syndrome x3:
-supermans
-weighted neck flexion 10lbs
-neck flexor stretches

Played my first game of pickup basketball! Missed 2 layups, 2step, 2 handed DLRVJ dunk attempt (got the height but was too far from the rim). Got at least a handful of rebounds. I asked some of the guys I played with for advice and they told me I played well, not even knowing that this was my first pickup game ever. Pretty much practice layups and look up some post game drills.

But really this was stupid as fuck, could have easily reinjured my knee. Gonna put this on hold now, maybe practice some shots now and then but definitely don't play until my knee is close to 100%.

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