Author Topic: FP's log (Read 465150 times)

Merrick · « **Reply #165 on:** January 18, 2016, 02:20:25 am »

Quote from: Final Phenom on January 18, 2016, 01:16:13 am

Quote from: Merrick on January 18, 2016, 12:51:12 am
Why are you doing those? Primetimes are alternating leg... LRLRLRLR. Stiff legged single leg bounding continuously on the same leg (LLLLL or RRRRR) is very intense and you are not at that level yet. Master primetimes slow, then master them with more speed, until you master them with a running approach that's fairly fast THEN you can try continuously doing them on the same leg.

You are collapsing at the knee. Recording videos is always good, but with these exercises it's very easy to 90% tell by yourself with accuracy if you're benefiting from them -> by noticing if you are feeling the glutes do the work. If you are not feeling them in the glutes, it's fairly accurate to say you are collapsing at the knee and turning them into a knee extension exercise.

Most people don't even get to stiff legged LLLLL or RRRR bounds. Primetimes (LRLRLR) is sufficient for many to get their hamstrings ready and do proper sl bounds and then just progress the sl bounds to progress their sl jumps/sprints.

Wooooooow. I had no idea that I was supposed to do alternating legs. I did them like this last time too. No wonder my hamstring is fucked up. Shit.
I thought these weren't as high intensity because I was getting very little distance with them.

edit: looked over earlier posts and saw that you indeed wrote alternating legs..My bad. Should have read a little more carefully.

Haha yeah, you're getting little distance with them BECAUSE they are too high intensity for you right now. They are for most people. That shit is freakin hard.

I see them as similar to high depth drops. Seems un-intense, and you can do them forever and stuff. But after a couple sessions, your joints/body start paying for it.

Get a video of your primetimes next time

FP · « **Reply #166 on:** January 18, 2016, 06:17:00 pm »

1/18
BW:176.2
injury: groin slightly worse than usual, ankle pain during inversion

SI resets, eccentric adductor raises, quad stretch, hip flexor stretch x3 superset: groin pain completely disappeared after set 1

mid-thigh hang power cleans: 135x5, 145x5x2

mid thigh hang power pulls: 145x6x3

dynamic pull throughs: 150 5x8

jump squats: 135 5x5

gonna do some hip flexor work later today, no bands in gym

Mild groin pain returned right after workout.. I must have improper mechanics that are pulling my left pelvic bone out of alignment. scheduled an appointment for wednesday, hopefully this new guy can actually tell me something new and not recommend me stretching and planks

FP · « **Reply #167 on:** January 19, 2016, 08:39:09 pm »

1/18 (cont.)

>90degree banded hip flexor iso: 3x30secs each leg

30 minutes 3-step SLRVJ. Only managed to hit 27" twice, and strangely enough it was after I moved my initial starting position about 3 feet back from when I previously did these. My hip is collapsing a lot. I'm pretty sure by unstable SI joint has something to do with my very poor SLRVJ performance.

2x 20m sprint, some SL hip thrusts between jumps

1/19
weight: 178

really have to diet more seriously

wake-up MEBM squat: 225x5, 225x20

+6 hours

SI resets x3

parallel squat (3RM attempt):
215x5, 235x3, 245x3, 265x3, 280x3, 290x3, 300x3, 305x3, 310x3?

So 305x3 was pretty easy, but I took a bit of a stumble on the last rep of 310.. I lifted the weight up all the way but I dunno if it counts..
Also, I took maybe a 5 second break between reps 2 and 3. Regardless, 305x3 is still a PR! Cranked my back a little so I couldn't do the rest of the workout..

Chest press: 200 2x8, 210x6

FP · « **Reply #168 on:** January 20, 2016, 11:35:51 pm »

1/19(cont)

tried that workout that t0ddday recommended vag, replaced most of the exercises to avoid back problems. Rest intervals averaged 1 minute: SL hip thrusts (L,R), pullups, banded hip flexor iso's (L,R), OHP, BSS (L,R), BP, overhead tricep extension. Afterwards did an additional circuit with: Planks, side planks (L,R), Palloff press (L,R). total time ~80 minutes

15 minutes stretching

1/20
BW:177.2

Doctor told me to get an MRI. I shelled out $30 and around 2 hours driving around for this shit.

Unfortunately I left the camera on last time i used it and it was out of battery when I started my plyo's.

Alt. primetimes (2 min rests): 8x65m, is this supposed to just feel like running with straight legs?
10 min rest
DL bounds (3 min rest): 4x40m
10 min rest
Alt. bounds (3 min rest): 4x65m, technique suuucks.

+6 hours

SLRVJ: Went down to basketball court, I couldn't do these on grass because it's snowing. Sweeped the court. Did about 20 jumps. Last 2 jumps i hit 27", and then i ended up slipping and falling on my ass. Don't jump in the snow.

Drove home

kneeling 10lb plate tosses: 3x3

standing 10lb plate tosses: 5x3

SL- SVJ: (R)3x5, (L)3x5

18" Depth jumps: 5x3, hitting <25"

Merrick · « **Reply #169 on:** January 20, 2016, 11:53:03 pm »

Primetimes:

Make sure you are starting from a dead stop. No running in AT ALL. Start from a standstill.

At first, each ground contact will make you barely move. As you keep going, each bound should start taking you farther/higher and farther/higher until you reach your max potential.

You should feel the glutes working. If the glutes are not working, it most likely means the hamstrings are too weak and your collapsing at the knee. It may not seem like it at all in real life, but in a slow mo video you'll see it. A small degree of knee flexion turns the movement quad dominant.

If you can't get to your glutes from the beginning progression, doing certain stuff prior to primetimes to potentiate it is ideal. Sprints work well. Make sure throughout the primetimes, you are engaging your low abs hard, to keep pelvic position neutral

FP · « **Reply #170 on:** January 21, 2016, 12:06:29 am »

Quote from: Merrick on January 20, 2016, 11:53:03 pm

Primetimes:

Make sure you are starting from a dead stop. No running in AT ALL. Start from a standstill.

At first, each ground contact will make you barely move. As you keep going, each bound should start taking you farther/higher and farther/higher until you reach your max potential.

You should feel the glutes working. If the glutes are not working, it most likely means the hamstrings are too weak and your collapsing at the knee. It may not seem like it at all in real life, but in a slow mo video you'll see it. A small degree of knee flexion turns the movement quad dominant.

If you can't get to your glutes from the beginning progression, doing certain stuff prior to primetimes to potentiate it is ideal. Sprints work well. Make sure throughout the primetimes, you are engaging your low abs hard, to keep pelvic position neutral

I start my primetimes from a dead stop. I can feel the glutes firing but during the end of the stance phase (the end of the concentric contraction of the glutes), not really during the initial ground contact. I'm getting pretty far on each step, but not very high at all. I have the same issue with my Alt. bounds. I'll do some sprints to potentiate the movement next time. I am not sure if I am keeping the pelvis neutral, but i'll focus on that. With alt.bounds though, my pelvis is definitely not neutral, should I be focusing on keeping it neutral during alt. bounds too?

Merrick · « **Reply #171 on:** January 21, 2016, 12:21:12 am »

Ideally you want your pelvis to be neutral on everything IMO. Especially hip dominant stuff as keeping it neutral will help you perform movements glute dominantly.

If you are feeling your glutes on the primetimes then that's good. Still use sprints as a warm up/potentiation tool prior to primetimes. That way you don't waste time and energy by adding another exercise, since you gotta do SOMETHING to warm up prior to primetimes anyways.

If you feel like your primetimes are good, start increasing intensity by gradually increasing the speed of the running approach as you are capable. Start with just a 2 step start. Pretty soon you should be able to do them close to high speed. Then you can use these primetimes as a potentiation/warm up exercise prior to doing regular sl bounds. They will have your hamstrings ready for the more intense sl bounding

FP · « **Reply #172 on:** January 22, 2016, 12:37:36 am »

1/21
BW: 177.2
Injury: Right shoulder injury when lifting arm over head, slight shin splint in right leg.. But woke up with no groin pain!! YES

Morning MEBM: 225x20. Felt easy, good depth. I'm gonna try 235 next time

3-step SLRVJ with left leg+left arm: ~30 minutes. Hit 24" once, which I was pretty happy with considering my first jump was like 18"

+6 hours

Dynamic pull-through: 150x4x8

Hang power clean: 125x5, 135x5, 145x5, 155x2, failed rep 3, 135x5. Dammit. I don't know why these aren't improving.

KB swings: 45lbs x 35, 30, 30, 35, 40

Chest Press (higher ROM): 170x8x2, 180x8, 170x6

all squat racks occupied, skipped jump squats

+3 hours

sweet spot endurance training
-2.7 miles in 19:37 (goal: 20:00): 7:15 mile pace
-10 minute rest
-2.7 miles in 20:49 (goal:20:00): 7:42 mile pace

right shin feels wrecked.. gotta take it easy in that area for a few days

LBSS · « **Reply #173 on:** January 22, 2016, 09:17:40 am »

meant to say in my thread but yeah i like pull-throughs, too. good for high volume.

FP · « **Reply #174 on:** January 22, 2016, 09:57:25 pm »

1/22
BW:176.8
injury: left ITB a little, shoulder a little

morning MEBM: 235x20, haaard. long pauses at the end.

+6 hours

Deadlifts (3 minute rests): 4x6 245

+1 hour

Squat: 290x3, 300x2, 312.5x1x5, 317.5x1

<a href="http://www.youtube.com/watch?v=EIb7PdRPXHM" target="_blank">http://www.youtube.com/watch?v=EIb7PdRPXHM</a>

I didn't hype myself for these, 317.5 was not too difficult. I'm going to focus on depth+drop jumps tomorrow, take a rest day sunday (Maybe do a little volume or SL jumps if the snow is not too bad), and try to hit my 1RM Monday. Is there some kind of protocol for 1RM? I'm just planning to drink a lot of caffeine (which I normally don't drink at all), try to hype myself up as much as I can pre-lift. I'm expecting 1RM to be anywhere from 330-340.

After I get 1RM i'm probably gonna stop squatting and get my DL up to scratch. My back is so fucking weak and it's super important for Ultimate.

Leonel · « **Reply #175 on:** January 22, 2016, 10:55:09 pm »

You look very skinny in that video.

FP · « **Reply #176 on:** January 22, 2016, 11:13:44 pm »

Quote from: Leonel on January 22, 2016, 10:55:09 pm

You look very skinny in that video.

I am very skinny, lol. I'm 29.5" above the belly button, 176lbs at 6'4". Never really agreed with the popular trend of being big = good looking, being thin and shredded is more attractive IMO

Also the angle of the camera and the compression from the belt makes me look even thinner

Leonel · « **Reply #177 on:** January 23, 2016, 12:26:56 am »

Yeah fuck beauty standards it's just about being comfortable in your own skin. I'm 6' and 205lbs I don't look too big though either still gotta cut down some weight.

Merrick · « **Reply #178 on:** January 23, 2016, 12:35:33 am »

Being big, small, buff, ripped, skinny fat, lean, shredded, thin, whatever. Any body type is attractive if that's the body YOU want. One isn't better than the other. Bro's who go to the gym and buff up their upper bodies and get swole is cool. It's not cool though, when they are doing it only because they think "girls like it" or they think it makes them better than others. Those guys are morons.

BTW, nice squat. Very strong, especially considering you're 6'4". Your femurs look LOOOOONG. Probably have great potential in SL jumping

maxent · « **Reply #179 on:** January 23, 2016, 01:08:11 am »

I got huge body dysymorphia yesterday squatting in the gym infront of a mirror. Felt skeletal, it really bummed me out. Maybe it's cause everyone around me was a lot bigger and i was like wtf, i lift? No. I'm freaking skinny. 175lb @ 6'3" crew checking in .. lol.. i wish i was a lean 200 .. but short of drugs it aint happening! Just embrace it i guess :/

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Author Topic: FP's log (Read 465150 times)

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