Adarq.org

2/18
Machine OHP: 115 4x6

2/19
Superset x2:
-dot drill (50,53)
-squat warmup
ATG squat (3 min rests): 275 5x5 (some SI ache from ATG)
Superset:
-BP (2 min rests): 170 8x3, 1x2, 1x3
-SL calf raise+17.5’s (35): L: 5x15, R 5x15 (some partial reps)
Skater hops for distance: 3x24 (12 each side)
RDL SI joint not great after squats
Core superset x3:
- Plank +90lbs: 40s, 30s, 30s
- R side plank +45lbs: 3x50s
- L side plank +45lbs: 3x50s
- R Palloff press Iso: 3x50s
- L Palloff press Iso: 3x50s
Superset:
-Pullups (3 min rests): 8,8,6
-DL calf raise: 205 2x15, 225 3x15
Frisbee golf: 2 hours with 5 discs, 400+ throws
Deadlifts for form: 185 3x5

2/20
BW:181.6
jog x 300m
1x 400m (85%): 1:02!! This felt very easy. I think the magnesium supplement I took about 2 hours prior is helping my aerobic capacity.
frisbee with high school kids x 60 mins

Jump session
remeasured rim: 10'.8"
remeasured standing reach: 8' 2"
SVJx10: mostly around 30.5"
1-step DLRVJx10: easy, consistent 34"s!!
2-step DLRVJx5: very inconsistent, but hit a  35.5"!
run-up DLRVJx2: hard drop-off, around 31"

I'm gonna let my ego get the best of me and do a brief DLRVJ block. Dunno how good my CNS was today but I should have 36" easy with better movement efficiency and better utilized work capacity. Didn't even really think about accelerating into the jump.. The question is how much higher can I get from improving those 2 factors + whatever strength gains I manage to get. Maybe my 3-step is higher than my 2-step?

LBSS, tryna race to 37"? 

fuck yeah let's do it. although in the block i'm on at the moment i'm gonna get worse before i get better. but yes.

stakes? how about last one to 37 has to eat a lemon on video and post to the lol thread?

Uhh.. *second thoughts* 

If I hit 36" next session which is pretty likely, then I'm down for those stakes

 

Took this week off lifting to play it safe for getting back into Ultimate.

2/23
Practice 1: Lots of intervals, cutting drills, scrimmage. immediate injury danger is the high amount of change of direction work.

2/24
Practice 2: Even more intervals, some drills for acceleration mechanics, stretching, scrimmage

2/25
back extensions: 205 4x10
DB rows+ 40sec holds: 75 3x8
Practice 3: shins absolutely fried, running on no sleep. bailed.


2/27
3-game round robin tourney.
Key Points:
-DC Breeze, the local professional team, was at this tourney. Making this team is my current long term goal. They bodied us, they are so good.
-Played amazing on defense.
-No drops on offense. Didn't get D'ed at all. Lots of throwaways though.
-The best thing here was my extremely good positive energy. Didn't make any arrogant remarks. Focused very hard on noticing my teammates strengths and acknowledging them. Giving off super good vibes, hopefully I'm not overdoing it, balancing authenticity while trying to empower my teammates is hard.
-Main takeaways: THROWING needs to be the main focus. Change of direction, acceleration over 10-40m, SL jumping (especially out of sprints!) are also things I need to work on.

how you doing on those 200 throws per day? 75 forehand (IO, OI, flat), 75 backhand (IO, OI, flat), 50 other (but pick one or two per workout and focus on them, e.g. 25 scoober, 25 high-release flick, or 25 hammer, 25 backhand hucks). there's no replacement for 1000+ reps per week.

I'll get on it. 1k a week seems like a good goal. I'm really gonna focus on my faking though, most of my throwaways were break throw attempts without a prior fake. I always forget to fake in-game cause I can usually just get full extensions.

practice faking, sure, but IMO your primary focus for now should be perfect, accurate throws. i can't fake worth shit anymore but when we threw around i was more accurate than you, especially at distance, and i haven't played ultimate in five years. faking is no good if you can't get a strong throw off with your mark crossed up.

Okay. I will accept your criticism and even agree with it some extent, but you aren't being considerate of the fact that I threw a larger variety of releases than you (some of which I may not have been as comfortable with) and that my elbow started hurting when we threw hucks. I don't agree with making a blanket judgement like that based on 1 throwing session, esp. since I directly stated that most of my throwaways weren't on strong side throws. That said, I appreciate your honesty and the fact that you are trying to help me improve

you have a lot of hamstring issues and there is some good evidence for the preventative benefits of assisted natural GHRs. can you integrate them into your lifting? start with a couple of sets of 8 after you squat, for example.

3/3
DL 45 degree hip extension: up to 60 1x10
SL 45 degree hip extension: up to 30 1x10 for each leg
Machine SL Hip Flexor drives (starting at 90 degrees): 60 3x8 each leg
Practice:
-PRE: 5/10
-rating: 3/10
-highlights: none

3/4
spent 12 hours in a cramped car, ~20 minutes foam rolling

3/5
4 games
-only 1 throwaway
-no layout d's, although i had the opportunity lots of times
-pretty good shutdown coverage on defense
-a few nice jumps
-team dynamic not too good
-shin splints are bad

foam rolling ~20 minutes, stretching ~10 minutes

3/6
1 game
-got a single weak layout d in the cup of the zone
spent 12 more hours in a cramped car, half of which I drove

Starting to think that daily meditation will give me more bang for buck than most training I can do