Author Topic: FP's log (Read 465276 times)

maxent · « **Reply #75 on:** June 07, 2015, 10:34:04 am »

Less weight, master a given weight for volume before progressing. Be patient. Stay safe. Keep striving and improving but what you're doing there is dangerous af at your current level. I had a similar stumble while doing BSS earlier tonight as well, and LBSS comment bout being too close prob applies even more to me. Think DBs are better for BSS than BS unless you have a good safety setup (inside a cage with pins set appropriately) .

FP · « **Reply #76 on:** June 07, 2015, 09:10:52 pm »

Quote from: LBSS on June 07, 2015, 10:04:44 am

that video is scary man. don't use a weight if you can't handle it safely. and yeah, the chair is too close.

Quote from: maxent on June 07, 2015, 10:34:04 am

Less weight, master a given weight for volume before progressing. Be patient. Stay safe. Keep striving and improving but what you're doing there is dangerous af at your current level. I had a similar stumble while doing BSS earlier tonight as well, and LBSS comment bout being too close prob applies even more to me. Think DBs are better for BSS than BS unless you have a good safety setup (inside a cage with pins set appropriately) .

Yeah you are both right it's just that I'm getting antsy cause I can't do anything i want to cause of my injury
I think I'm going to swap lowRM BSS for SL hip thrusts
While I don't normally read T Nation articles, Bret Contreas is a reputable coach, right? https://www.t-nation.com/training/dispelling-the-glute-myth

6/7
Had some friends over that weren't used to working out so my workout is really abysmally structured
Trying to not pause between reps to get max hypertrophy

BP: 95 1x20, 135 1x3, 135 1x2
Pullups:1x5,1x6
OHP: 50 1x25, 85 1x5
Curls:45 1x15, 65 2x8
Overhead tricep extension: 35 1x20
RL-SLVJ: 10 (25"-27")

LBSS · « **Reply #77 on:** June 08, 2015, 09:41:57 am »

bret contreras imagines that he can get valid readings about muscle activation from applying electrodes to people's butts more or less at random. that's not to say any individual thing he writes is wrong, but he's a hacky internet guru like so many others. take what he writes with a grain of salt.

FP · « **Reply #78 on:** June 08, 2015, 06:12:51 pm »

6/8
Got my provisional license! Put it off for so long...

4:15pm: Workout: Focus on taking minimal pauses between reps and sets: CNS Heavy

BP: 115 2x5, 1x12
Plank: 45 1x60, 45 1x45
Supine Leg Raises: 1x25
Calf Raises: 135 2x25, 155 1x20 (focused on keeping balance and slowed down lowering phase)
Resistance band-
Supine Hip Flexion: 3x25 (L+R)
Standing Hip Flexion: 3x25 (L+R)
Adductor flexion: 3x25 (L+R)
Hip Thrust: 155 2x10
R-Hip thrust: 155 1x10
R-SLVJ: 3x10 (couldn't touch 26" during first set, but after SL hip thrusts, touched a record 29", still without the assisting left leg knee drive)

Great Workout!

FP · « **Reply #79 on:** June 10, 2015, 12:21:11 am »

6/9

2pm: Tossing, 1 hour
7pm:Tossing, 45 min
7:45pm: Hacky Sack, 30 min
11pm: Workout

SL Hip thrust: 135 1x10
Cleans: 135 1x8 (failed at 9, bruised quad)
R SLVJ: 5 (bruised quad hurt)

BP: 135 1x3, DB Flys: 30s 2x8
Forehand Huck fitting: 3x25,20,15(L+R)

Overhead Arm Extension: 35 3x20
Hammer Huck fitting: 3x25,20,15(L+R)

Pullups: 3x5
Backhand Huck fitting: 3x25,20,15(L+R)

Looking for hucking distance improvement. Right now my backhand is around 75yds, flick 65, hammer 55, lefty backhand,flick,hammer 35
Weightlifting gains should totally be transferable to frisbee throws

LBSS · « **Reply #80 on:** June 10, 2015, 11:09:59 am »

you don't need to be that strong to throw a frisbee far. technique matters MUCH more. much more. lifting weights can't hurt but it's not gonna make nearly as big a difference as practicing throws.

dunno if you know ultimate rob but he's got some good vids up about improving distance and technique. https://www.youtube.com/playlist?list=PL684D1A669065ACB0

FP · « **Reply #81 on:** June 10, 2015, 04:42:29 pm »

^^^^
Dude I practice hucking every day, and I spend more time throwing than I do lifting. It is true that your throws are constrained by your technique, but they are also constrained by your muscles' power output. Think about a quick release throw. The ROM you can use for the movement is limited because the movement needs to be fast. So in that case, I think the movement is more reliant on power output rather than technique. If I'm going to do upper body lifting at all, I might as well try to link the lifting movement with the throwing movement. You know how you can potentiate your VJ by doing a heavy squat before it? It works the same way with throws, there's a Kelly Baggett article about it.

Thanks for the link, I've looked at pretty much all the throwing resources out there. Here's a pretty good, recent Ultiworld article about throwing. http://ultiworld.com/2015/06/09/the-forehand-part-two/, the second part about the forearm angle/hand angle is pretty important.

LBSS · « **Reply #82 on:** June 10, 2015, 05:08:20 pm »

fair enough, and yeah figured you'd checked out all the online resources. just putting it out there in case

. if you're getting that much deliberate practice then you're on the right track. all i'm saying is that the best huckers i've known have not been particularly strong. alan kolick comes to mind, i played against him in WAFC. he's the guy in the middle here: http://mlultimate.com/wp-content/uploads/2014/06/KolickNeckband.jpg.

doesn't mean getting stronger won't help.

FP · « **Reply #83 on:** June 13, 2015, 09:37:00 pm »

6/10
Frisbee league game. I had to play cause my team only had 8 people.
6/11
60 minutes tossing
6/12
120 minutes tossing
6/13
60 minutes tossing

Workout:

BP: 115 1x5, 125 2x5, 125 1x9
Pullups: 3x5
RDL (with straps): 135 1x5, 205 1x5, 225 3x5 (weak lower back identified)
Adductor rehab exercises: 10x 5 second flexed holds

Gotta organize my throwing sessions for maximum learning efficiency
Planning on buying a water slide for layout practice. I bet if I work on the form enough I'll be able to layout farther, more consistently and more safely.

FP · « **Reply #84 on:** June 14, 2015, 10:31:17 pm »

6/14
Double Stopwatch click average of 10: .12secs
Dual-3-Back average of 10: 72.8
BW:180
Workout time: 37mins

BP: 115 1x3,5,8,10
Pullups: 1x5, weighted pullups: 10 2x3
Calf Raises: 155 3x20 (calves felt tight after first set)
Cleans: 115 3x8

Apparently full extension R-BSS hurts my left adductor, so I gotta settle for SLRDL, RDL or hip thrusts.

FP · « **Reply #85 on:** June 16, 2015, 05:59:11 pm »

6/15

got a layout D at league today..

weight x set 1 reps, set2 reps..

BP 115x8, 125x8,8,7
Weighted Pullups: 10x5,4,3
SL DL: 125x8,8,8
OHP:85x8,8,6
Adductor lifts:10x10,10

FP · « **Reply #86 on:** June 17, 2015, 09:15:11 pm »

6/16
LOTS of stretching (esp Adductor)
1 mile run with a sprint at the end, felt like a 13-14sec 100m, so not bad to finish a mile and probably fastest I've ran since groin injury. Groin wasn't even bandaged for extra support.

6/17
12pm:1 mile run with a sprint like last time.
Adductor feels really good.
League today at 6:30
Pre-gaming:
3:30pm: stretches
4:30pm: SL Hip thrust 135x8, 185x8,17. Quick lunges, 2 10's, 15 reps. Depth jumps: 8,8,8 SL depth jumps 8,8

6:30pm: League game 15-8 loss
League game notes:
Laid out twice offensively, perfect form (no scratches anywhere), poor distance. Didn't get either one
Assists: 3, goals: 2, assist on assists:1. Failed throws: at least 7, with 3 upwind hammers (bad environment awareness). Got broken at least 5 times, mostly for swings but at least 1 20 yards upline. Mark in the zone defense: ran tirelessly 400m pace.. Got beat on cuts at least 5 times, 2 times couldn't get closing speed, 2 times got juked out. Got scored on 1-2 times. Didn't get any bad drops, didn't get beat deep.

Good:
Defensive positioning
Good stamina

Needs Improvement:
HUCKING
Closing speed
Not getting juked
Throwing consistency
Reading fast
Wind awareness
Not getting broken
Layout form
Jump positioning
Boxing
Calling fouls/knowing the rules perfectly
Disc grip, non-sweaty hands
PAP
GETTING MY TEAM TO FUCKING CUT TO THE BREAKSIDE UGH

GOT MY SLIP N SLIDE EXPECTING MAD LAYOUT GAINZ starting tomorrow

got pickup tomorrow and pickup friday

FP · « **Reply #87 on:** June 20, 2015, 02:55:02 am »

6/18
Did almost nothing all day
60 mins tossing

6/19
SWDC avg of 10: a little over 10
2x 5 minute meditation sessions

OK so I dropped from around 180 BW to 159 in 2-3 weeks. Dunno what this means - definitely that I haven't been eating enough... Possibly that my sparse running has had an effect on my weight? This is my lowest recorded BW in probably 3+ years, I was at 168 when I first started posting in this forum

Went to my old college team's practice today, got a dirty layout catch during drills. Overshot 4 hucks in a row when we scrimmaged

, but still had the most goals+assists

Workout
R-SL hip thrust: 135x8, 185x8,8, 205x8 (Hamstring almost started cramping)
RB hip flexion (3 sec hold): 10,10,10
RB adduction (5 sec hold): 10,10,10
RB abduction (5 sec hold):10,10,10
Quick lunges: 10's 20,20,20

BP:125x8,8,9 = 25 moving to 135 next time
Weighted pullup: 10x8, 25x4,4

Weighted plank: 45x60,60secs
Adductor raises+ 5 sec holds: 10x5,5

EDIT: so apparently the scale gave a faulty reading because it was on the carpet, and I actually weigh 181 pounds. What the fuck. The whole reason I even weighed myself was because of my ridiculous pullup weight increase. I was sloooowly progressing and all of a sudden I tack on an extra 15 pounds for pretty much the same reps in 1 session. Seriously, what the fuck is going on is this real life

LBSS · « **Reply #88 on:** June 20, 2015, 09:49:35 am »

overthrown hucks = teammates not fast enough

FP · « **Reply #89 on:** June 22, 2015, 09:03:59 am »

^^^^^
Yeaaaah I've been hitting the gym too much lately

6/21
Pickup-90 mins (nothing special)
soccer-30 mins

sweaty hands, poor grip strength = possible roots of my hucking problems

BW:182
CNS toasted today, took a caffeine pill before pickup

Workout:
Dynamic Warmup
Broad Jumps x10
RDL 135 1x8, 205 1x8
R SLVJ - x10 (24"-26" real weak)

Adarq.org

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Author Topic: FP's log (Read 465276 times)

maxent

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