Author Topic: FP's log (Read 465467 times)

FP · « **Reply #120 on:** December 22, 2015, 09:23:52 am »

Quote from: LBSS on December 21, 2015, 10:39:32 am

bump, what up final phenom?

Just throwing mostly, doing plyos a couple times a week, upper body and core work maybe 3x a week. Daily stretching, eccentric adductor raises, clams for my groin, backwards bear walks for my overly mobile si joint. The only leg exercises I can do are natural ham curls, depth jumps and calf raises, almost everything else increases my groin or back pain. Even sustained jogging weakens my adductors. This is a really dull period in my training, but I'm really trying to recover by spring.

Hit 34.5" on dlrvj a week ago which was my old PR. I've been jumping around 31.5 on average so that was a nice surprise.

FP · « **Reply #121 on:** January 05, 2016, 11:28:29 am »

Doing additional research and focusing hard on my SI joint has caused my chronic groin pain to have a very significant decrease. I've also been doing regular RDL's and have started swimming.

1/4
BW:176

Swimming freestyle intervals:
1 min swimming, 45 secs rest x10 (goggles broke)

high KB swings: 45lbs x25, 30, 20, 15, 20

Daily SI circuit:
-SI joint resets x3
-Eccentric adductor raises 90secs x3
Superset x3:
--Bird Dog Plank x30secs each side
--Banded Clams x10 each side
--Glute Bridge 225,225,245 x10

I played Ultimate at indoor pickup for the first time in months, feeling very fast linearly, pretty fast on change of direction, decent endurance. Doing a good job recognizing layout D opportunities. Biggest problem is throwaways as always - need more practice throwing to cutters rather than people standing still, as well as a more clearly defined decision making flowchart.

Sensing PR's in DLRVJ, SLRVJ and 100m but going to try to play it safe.

LBSS · « **Reply #122 on:** January 05, 2016, 11:39:56 am »

right on, glad to hear you're on the mend. do play it safe, it's the winter. no sense in going all-out now if that means high injury risk.

what's an eccentric adductor raise? that seems like an oxymoron.

FP · « **Reply #123 on:** January 06, 2016, 04:14:26 pm »

Quote from: LBSS on January 05, 2016, 11:39:56 am

what's an eccentric adductor raise? that seems like an oxymoron.

Yeah, you're right, I don't do the raise, my partner does. I resist the abducting motion my partner makes with my leg.

1/5
BW: 174.5 PR
Sorness: LCL in right leg, ITB in left leg. Left knee swollen an additional 2-3" from laying out. Groin slightly worse but waaay better than 5 days ago.

Daily SI circuit:
-SI joint resets x3
Superset x3:
--Bird Dog Plank x35secs each side
--Banded Clams x10 each side
--Glute Bridge 245,265,285 x10

-SI reset x1
-Eccentric adductor raises 90secs x3

FP · « **Reply #124 on:** January 08, 2016, 12:08:39 am »

1/6
BW: 175

RDL: worked up to 315x3 in 10 pound increments (10 sets of 5), back started rounding so i stopped. sets after 265 were with straps
ATG squat:135x5, 225x5, 245x5, 255x3 (lower back reinjury: these sets felt pretty easy, I didn't think I was being careless... doing them after rdl was a bad decision)

+6 hours
Eccentric Adductor Raises: 90secsx 3
~~Glute Bridge:~~ couldn't do these with back injury
Front ATG squat: 135x5, 155x5, 165x5, 175x5, 185x5, 135x5, 135x5 (only parallel for last set)
I can't do these fast... Even with 135 I'm really slow out of the hole. Back doesn't seem affected by these

1/7
BW:175.8
injury: back still off, can't hyperextend without pain. Better than yesterday

Intervals: -2 min jog, 8-15 sec sprint x~10
-100m sprint, 150m jog, 100m sprint, 3 minute walk x4
groin a little worse after intervals

Eccentric Adductor Raises: 90secsx2

FP · « **Reply #125 on:** January 08, 2016, 07:42:24 pm »

1/8
BW:176.0
injury: overdid it with the intervals yesterday, groin feeling considerably worse. Have to take it real easy if I want to be good for the season. back feeling almost recovered.

Front Squat: worked up to 185x5, 190x5, 200 5x5, great depth, almost atg. 2 min rest intervals. not too bad.

Daily SI circuit:
-SI joint reset cycle x3
Superset x3:
--Bird Dog Plank x35secs each side
--Banded Clams x10 each side
--Glute Bridge 255,255,275 x10

-Eccentric adductor raises 90secs x3

~25 minutes freestyle swimming. biggest improvement is learning to breathe using the diaphragm, not running out of breath as fast.

FP · « **Reply #126 on:** January 09, 2016, 09:57:19 am »

1/8 (cont.)

Hit some SL-RDL's, working up to 175x5 on both sides. Right side a bit stronger than left. I think the SL-RDL is a really great exercise because once I get the balance down I can hit the hamstrings harder because I'm not limited by my back strength.

1/9
BW:175.8
injury: everything feeling better, but neither back nor groin are optimal.

freestyle swimming: ~35 mins, rest intervals getting shorter. Day 2 of swimming, I had 1 minute rest intervals between lap sets, now I'm down to 10 secs (day 7 of swimming). Beginner gains I guess.

BP: 135x5, 145x5, 135x5x3

Wide stance Westside-style Box squats: worked up to 225x5 with bands (10 sets of 5), then finished with 185, banded 5x5, dynamic effort (https://bretcontreras.com/dynamic-effort-box-squats-and-acceleration-improvements-interview-with-scott-taylor/)

notes: trying to decide how to use my remaining 16 days before the season starts. Most important thing is full recovery from groin injury, after that maybe try to hit a SL-RVJ PR, which is the safest PR option, or begin to focus on conditioning...

FP · « **Reply #127 on:** January 10, 2016, 04:38:29 pm »

Please critique my workout plan:

Every Day (supersetting all these takes ~40 mins):
-SI Resets
-Bird Dog Plank (SI stability)
-Glute Bridges or Hip Thrusts (Glute strength/activation)
-Banded Clams (Glute med/min activation)
-Adductor Rehab

day1: Strength (2-3min rest)
-Paused SL-RDL (Ham strength)
-Parallel Back Squat (Quad strength)
-DL concentric, SL eccentric smith machine calf work (Calf strength)

day2: Power (full recovery)
-Power Cleans or Hang Power Cleans (Ham power)
-Jump Squats (Quad power)
-KB swings or Step-ups (Glute power)

day3: Plyos (short recovery for low level plyo's, long recovery for depth jumps/bounds)
-30 mins various low-level plyos: leg-tuck jumps, DL or SL pogos, alternating lunge jumps, skater hops, possibly dot drill
-Depth jumps
-Bounding: DL, Alternating, SL progression

It would be cool to throw in jumping but I dunno if I will have the motivation to even keep this much work up.

1/10

BW: 175.2
injury: Back: almost perfect, Groin: Not great, didn't react well to wide stance box squats, SI joint feeling overly mobile

~35 mins freestyle swimming

SL-RDL: Left: 135x5,155x5,165x5,175x5 Right: 135x5, 155x5, 175x5, 185x5 (CNS not feeling great today)

~~Parallel squat:~~ warmed up to 225, played it safe with SI joint overmobility

DL concentric, SL eccentric smith machine calf raises: 135x10(L),10(R), 155x10(L)10(R), 175x10(L)10(R), 185x10(L)10(R)

LBSS · « **Reply #128 on:** January 10, 2016, 04:48:19 pm »

that's a good mix of exercises but whether it's a good plan or not depends on what you're trying to get out of it. did you make up your mind about that? for just general GPP/getting better at all those activities, it looks solid to me, although i would reverse the order of workouts so you go fastest-->slowest instead of the other way around.

Merrick · « **Reply #129 on:** January 10, 2016, 04:52:45 pm »

I would take out the KB swings/step ups. Step ups can turn into a pushing/quad dominant exercise. Even if you're good at dominating the movement with glutes, power cleans already take care of that more efficiently IMO. IDK why you put power cleans for ham power. They are glute + ham, but glute dominant so you're getting full glute + ham hip extension power from those. Probably take out the volume you planned on doing for KB swings/step ups and just add more ovolume to the cleans IMO

Also why not add at least a little jumping prior to any of the 3 days? It's not energy costly if you just do it til performance drop off and serves as the necessary warm up before those workouts anyways.

FP · « **Reply #130 on:** January 10, 2016, 05:14:00 pm »

Quote from: LBSS on January 10, 2016, 04:48:19 pm

that's a good mix of exercises but whether it's a good plan or not depends on what you're trying to get out of it. did you make up your mind about that? for just general GPP/getting better at all those activities, it looks solid to me, although i would reverse the order of workouts so you go fastest-->slowest instead of the other way around.

Well my primary goal would be hip power. Squat for maintenance, jump squat because my DLJ is strength>reactivity. Plyo's would be for change of direction, all running jump variations, layouts. I think this plan will give me a good foundation so i can focus more on sport-specific stuff in season.

The biggest thing I'm unsure about is calf work. The exercise I have listed seems more like volume, I have never heard of people doing heavy/low rep calf work for developing max strength, I dunno if that's a thing. But that's the sort of result I would like. I know you have pretty strong calves, anything you would recommend?

Quote from: Merrick on January 10, 2016, 04:52:45 pm

I would take out the KB swings/step ups. Step ups can turn into a pushing/quad dominant exercise. Even if you're good at dominating the movement with glutes, power cleans already take care of that more efficiently IMO. IDK why you put power cleans for ham power. They are glute + ham, but glute dominant so you're getting full glute + ham hip extension power from those. Probably take out the volume you planned on doing for KB swings/step ups and just add more ovolume to the cleans IMO

Also why not add at least a little jumping prior to any of the 3 days? It's not energy costly if you just do it til performance drop off and serves as the necessary warm up before those workouts anyways.

Should I do hang power cleans or power cleans?

I kind of assumed that power cleans were hamstring dominant because I see them as the power version of deadlifts and EMG activity in deadlifts is higher in the hams than the glutes. Just looked over the source for that and there's a lot of glute in the deadlift too, but not on the same level as other variations. https://www.t-nation.com/training/inside-the-muscles-best-leg-glute-and-calf-exercises

I agree with you about stepups/kb swings being a poor choice, I just don't know very much glute dominant power exercises.

Merrick · « **Reply #131 on:** January 10, 2016, 05:19:49 pm »

If Oly Lifting is not the goal and pure athletic performance for sport carryover is the goal, go for hang power cleans. If you're technique is not 100% great, you can even just do clean pulls. The benefit of the catch is great for sports obviously, but if you're already getting reactive work with bounds and DJ's and you're technique is not that great in the clean, then no point in sacrificing you're primary goal (hip power) by letting technique get in the way. A regular clean pull trains the hip concentric power aspect 100% and is pretty hard to screw up.

You don't wanna be like the people who don't reach full hip extension to try and duck under the bar and catch really fast. If you have great technique then ignore everything I said.

Merrick · « **Reply #132 on:** January 10, 2016, 05:22:47 pm »

As for the calf raises. DL Concentric and SL Eccentric does work as max strength from low rep. The thing that makes it work is the time under tension. You lower it pretty slowly ~2 seconds. The time under tension aspect is what makes calf raises work better with higher reps, so if you use duration of sets rather than reps, you can make lower rep ranges work

I would also suggest the SL-RDL volume be much greater than the squat volume. Why are you doing them paused though?

FP · « **Reply #133 on:** January 10, 2016, 05:45:15 pm »

Quote from: Merrick on January 10, 2016, 05:22:47 pm

I would also suggest the SL-RDL volume be much greater than the squat volume. Why are you doing them paused though?

I thought taking out the stretch reflex would be better for max strength. Also, I did them with no pause today and my grip was fried since I was doing double the volume of a regular rdl because I had to do it for 2 legs, plus occasionally losing my balance and having to reset made it so I was holding on to the weight much longer.

Merrick · « **Reply #134 on:** January 10, 2016, 06:26:11 pm »

Quote from: Final Phenom on January 10, 2016, 05:45:15 pm

Quote from: Merrick on January 10, 2016, 05:22:47 pm
I would also suggest the SL-RDL volume be much greater than the squat volume. Why are you doing them paused though?

I thought taking out the stretch reflex would be better for max strength. Also, I did them with no pause today and my grip was fried since I was doing double the volume of a regular rdl because I had to do it for 2 legs, plus occasionally losing my balance and having to reset made it so I was holding on to the weight much longer.

Paused can help with explosive strength but it doesnt necessarily improve max strength more otherwise everyone would be doing paused everything.

Yeah i dont like the idea of sl rdl as ur main lift. If u did, you should use heavy dumbbells and use one hand to hold onto something for balance. You cant let non important factors such as grip and balance get in the way of maximally inducing strength gains. I would either go with the db sl rdl holding onto something for balance or just use anothet exercise like reg rdl or reverse hyper.

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Author Topic: FP's log (Read 465467 times)

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