Adarq.org

5/17
BW: 177.2
Workout #1: GPP session #1

Squat (slightly below parallel):warmup, 245 x5, 255 5x5, 2:15 min breaks
BSS: bodyweight x vicious groin pain
BP: 125 3x8, 2:15 min breaks
Rack high pull: bothering sinuses
misc. groin rehab x 10 mins

Notes: Groin pain is pretty bad despite the fact I have been doing jack shit lately. Time to start daily groin rehab again.

5/18
Same level of sickness as yesterday.
BW: 177.4
Workout #2: SLRVJ session #1

misc. groin rehab x10 mins
3-step SLRVJ x30: maxed at 28.25"~28.5"

Notes:Oddly enough I switched from right-handed vertec touches to left-handed vertec touches. I also seem to get up higher with slightly more knee bend. My previous best 3-step SLRVJ was 29" (@181 BW) on a bball court.
It's very possible I PR'ed today because:
1. My vertec measurements are with Nike Frees, but today I was jumping with cleats, which have less elevation
2. Dirt is very soft: the bit of ground where I planted is at least .5" lower than the dirt around it

sucks about hype. have you done a postmortem with yourself on why you got cut?

good luck with the abstentions, seems like a good call.

5/23
BW: 181.2 (been going way over calorie count with shitty food)
Relapsed on NoFap 2 days ago. Doesn't matter, will keep at it

league game: 90 mins. No highlights except a nice toe drag to save a pass from going out of bounds. Lost 15-10. No turns or drops either though.. Hmm. Defensively played below average.

Workout #4: GPP session #3
BP: 130 3x8 (2 min rests)
Deep squat: 245 x5, 260 5x5 (2:30 min rests)
Rack Pull: 135x10, 205x8, 255x8, 275x8 (4 min rest before last set)
Pullup: 6,6,2 (2:30 min rests)
SL Plank banded knee drives: 15,10,15 each leg

Squat really strong, went ATG for the last reps of set 5. Rep 6 of 275 rack pull felt so easy, but reps 7,8 low back almost collapsed... Which means problems with glute activation.

NEXT SESSION NEEDS TO BE SPRINTS!!!!!

Quote from: Final Phenom on May 24, 2016, 01:47:27 am

Quote from: LBSS on May 23, 2016, 02:13:09 pm

sucks about hype. have you done a postmortem with yourself on why you got cut?

good luck with the abstentions, seems like a good call.

Lots of things. LOTS:
1. I'm kind of out of shape. Notice myself getting tired too easily during points. My throws, vertical and decision making have a hard drop-off when I'm tired. Harder drop-off than most people, I've noticed. Or maybe I run too hard right away and don't manage my energy well enough.
2. My offensive cutting needs more awareness and variety.
3. My first 0-20m speed is considerably worse than my 20-40m speed. First 3 steps are way more important to Ultimate.
4. I suck at throwing to girls. I overthrow my hucks to fast dudes, you can imagine what my hucks look like playing mixed.
5. My in-game break throws tend to be high release which is not good. Not enough faking.
6. Unless I'm feeling reaally in the zone, on cutter defense I play a step-off deep which essentially gives the other team free 5-10 yard in-cuts unless I outrun my guy hardcore. I HAVE TO STOP DOING THIS.
7. My in-game awareness of the wind is pretty bad.
8. I'm really bad at making friends. Honestly my biggest weakness, cause Ultimate is all about chemistry and trust. My biggest strength is probably winning 50-50's (high vert+great hands) but fat load of good that does me if no one trusts me enough to throw hucks. I don't think I got thrown a single deep shot during the Hype tryout that went bad. Or maybe my cut timing is really bad or something. I dunno.

interesting. getting into better shape is simple (run more) and improving cutting nearly as simple (drills, with a partner if you can swing it -- look up football route running tips). but the easiest fix from a tryout perspective might be your throws. i had to learn from harsh criticism in college that my hucks were not reliable enough to be attempting as many as i was. it was embarrassing but good advice. a couple years into club my throws improved somewhat and i started handling more. and even then i was fairly conservative.

so, some unsolicited advice (which i know you love hearing from me): next time you have a tryout, when you get the disc focus on completing every single pass, no matter how conservative. no hucks unless someone is open by 15 yards and there's no wind. get it to a handler or at the very least let someone else turf it! if you make a couple of standout plays on O or especially D, and don't make glaring mistakes, you've made a good impression.

No one is ever open by 15 yards deep at club level lol. I will definitely do some route running tho, gotta renew my gym membership to start swimming too

5/24
BW:179.8

Workout #5, Agility #1

90 minutes ladder work

+8 hours

Workout #6, GPP #4
BP 135 3x8 , 6 (2 min rests)
Leg raises off bench: 5x20
Eccentric Groin rehab: 3x20
Superset x3:
-Banded Hip drives x10
-Left leg banded knee drives +3sec hold x12
-Right leg banded knee drives +3sec hold x12

Quote from: LBSS on May 24, 2016, 09:26:22 am

Quote from: Final Phenom on May 24, 2016, 01:47:27 am

Quote from: LBSS on May 23, 2016, 02:13:09 pm

sucks about hype. have you done a postmortem with yourself on why you got cut?

good luck with the abstentions, seems like a good call.

Lots of things. LOTS:
1. I'm kind of out of shape. Notice myself getting tired too easily during points. My throws, vertical and decision making have a hard drop-off when I'm tired. Harder drop-off than most people, I've noticed. Or maybe I run too hard right away and don't manage my energy well enough.
2. My offensive cutting needs more awareness and variety.
3. My first 0-20m speed is considerably worse than my 20-40m speed. First 3 steps are way more important to Ultimate.
4. I suck at throwing to girls. I overthrow my hucks to fast dudes, you can imagine what my hucks look like playing mixed.
5. My in-game break throws tend to be high release which is not good. Not enough faking.
6. Unless I'm feeling reaally in the zone, on cutter defense I play a step-off deep which essentially gives the other team free 5-10 yard in-cuts unless I outrun my guy hardcore. I HAVE TO STOP DOING THIS.
7. My in-game awareness of the wind is pretty bad.
8. I'm really bad at making friends. Honestly my biggest weakness, cause Ultimate is all about chemistry and trust. My biggest strength is probably winning 50-50's (high vert+great hands) but fat load of good that does me if no one trusts me enough to throw hucks. I don't think I got thrown a single deep shot during the Hype tryout that went bad. Or maybe my cut timing is really bad or something. I dunno.

interesting. getting into better shape is simple (run more) and improving cutting nearly as simple (drills, with a partner if you can swing it -- look up football route running tips). but the easiest fix from a tryout perspective might be your throws. i had to learn from harsh criticism in college that my hucks were not reliable enough to be attempting as many as i was. it was embarrassing but good advice. a couple years into club my throws improved somewhat and i started handling more. and even then i was fairly conservative.

so, some unsolicited advice (which i know you love hearing from me): next time you have a tryout, when you get the disc focus on completing every single pass, no matter how conservative. no hucks unless someone is open by 15 yards and there's no wind. get it to a handler or at the very least let someone else turf it! if you make a couple of standout plays on O or especially D, and don't make glaring mistakes, you've made a good impression.

No one is ever open by 15 yards deep at club level lol. I will definitely do some route running tho, gotta renew my gym membership to start swimming too

5/24
BW:179.8

Workout #5, Agility #1

90 minutes ladder work

+8 hours

Workout #6, GPP #4
BP 135 3x8 , 6 (2 min rests)
Leg raises off bench: 5x20
Eccentric Groin rehab: 3x20
Superset x3:
-Banded Hip drives x10
-Left leg banded knee drives +3sec hold x12
-Right leg banded knee drives +3sec hold x12

that's one thing nobody on here journals about.. swimming. we're all land obsessed. ;f

i've been wanting to get a key to the clubhouse so I can use the pool for a while (for recovery), but haven't.. i'm in FL & it's basically summer -> pool life.

5/27

Workout #8, SPP #1

slip n' slide layouts x 45 mins
warm up: leg swings, high knees, butt kicks
Testing new cleats: various cutting patterns, focus on acceleration x 30 mins
40m sprints (100%) x 6

Kind of just fucking around. Was gonna vid the layouts but it's kind of pointless until I can set up some sort of measurement for height and distance. Video will also give me useful things like GCT and leg/body angles for different amounts of steps/different runup speeds.

I've always wondered just how much extra distance a layout gives over a full sprint. I know some track runners have used dives to finish races with mixed results.

DualNBack x 20

5/28
BW: 179.0
Right groin very tight, strangely enough.

Throws x 60 mins: mostly fucking around, ironing out my lefty backhand upwind. Towards the end it was pretty consistent and accurate to about 25 yards.

5/30

Drove down to VA to watch Ultimate Nationals teams scrimmages (mens, womens and mixed). So many of the best players of the USA there. Took a good amount of notes: the biggest difference between me and the players on the mens team is their crazy speed endurance. Definitely gotta hit my aerobic system hard this summer. I'm thinking swimming, rollerblading and biking are all great options that will hopefully not take away much of my speed gains.

Workout #9, GPP #5

BP: 115 x 10, 135 x 8, 140 x 8, 8, 5 (2 min rests)
Superset x4:
- Leg Raises (off bench) 20, 20, 20, 16
- Right Banded Clams 10-15
Superset x3:
- Pullups: 8, 7, 4
- Left Banded Clams 10-15

5/31

Mixed tryout/pickup (low-mid level: this is my college's team, new this year. Mix of A and B team guys/girls)

Highlights:
-Got open on almost every cut.
-People complimented my quickness again. This has never happened prior to the last tryout .

Lowlights:
-Tweaked my back. Groin also felt off. My body can't handle my new stride frequency.
-Throws looked like shit. due to sweaty hands and also poor wrist snap.
-2 unforced drops. I pride myself on my catching, this is REAL bad news.
-Got really flustered around a pretty girl. Dammit lol

personal experience:

Kids on my h.s. basketball team (JV) said stuff like that alot.. but the team was mostly white. They didn't grow up playing basketball with mostly black people, like I did. They were always extra-intimidated when we'd go into an "all black school" such as Ely or Dillard. I'd actually get way more playing time during those games because I could break their full court press, lol. So to me it was just normal, and I was always the rarity (because I was white) growing up. When I was younger people would call me white boy, Larry Bird, and eventually Jason Williams. lmao.

I'd just suspect that a sport that is majority x-race, athletes would mention the race of someone who is y-race.. seems common from what i've seen. Usually it's not racist, it's just some kind of distinguishing feature that somehow is used to label someone.. However, i've witness it used in racist ways.

I don't know if I ever mentioned it here, but, that kind of stuff was what actually made me not play varsity my senior year (junior year I broke my wrist). It's one of my few "life changing moments". The varsity coach was giving me a ride home after a summer league game and was criticizing the way I handle the ball. That game he benched me several times for actually driving in and scoring, or getting fouled; because I did it before we made 3 passes. Anyway, he told me straight up, no joke, right to my face in the car: "we don't play black ball here".. I was done after that. He kept asking me to try out/play, he had no idea why I wasn't. I really wish I had actually told him why I didn't care to play for him. That really bothered me & it still does today. That coach really ripped something from me, I really loved the game, but I lost alot of love for it when he hit me with that.

pc