Author Topic: FP's log (Read 465086 times)

FP · « **Reply #315 on:** June 15, 2016, 01:59:46 pm »

6/12 (cont)
L-SLRVJ x30 first 6 jumps unable to hit 18", worked up to repeatable 25"

6/13
Superset x4:
-Dynamic pull-throughs: 120 4x8
-Leg press paused calf press: 170 4x12
Superset x4:
-RDL high pull: 135 3x5
-Decline situps: varying resistance, last 2 sets hands behind head, focus on locked+straight body and slow eccentric x8
Jump squat 95 5x5
Swim: 30 laps, much better than last time

6/14
BW:184

DLRVJ: LR plant (off-foot plant) x30: managed to hit 31" a few times. Awesome height for off-foot, felt awkward, completely different technique from my RL

Mile run (90%?): around 7 mins (PR around 5:30)
full field sprints x3 (feel slow)
SPP drills+throws: 60 mins
practice 120 mins. throws look excellent, got a good layout D
rolling x1 hour

FP · « **Reply #316 on:** June 17, 2016, 11:52:56 pm »

6/15
League game: 90 mins

6/16
Squat (bar speed): 135 3x8
Squat: 240x5, 255 5x5 shorter rest intervals on first few sets
~~BP:~~ shoulder not good
Leg Raises (off bench): 5 x 25
High Pull: 135 3x5
DL: 205x8, 255x5, 275x5,5, 285x3: back collapsing slightly at 285
Banded Clams

League Game: cancelled

6/17
BW: 190 binged on cookies. Damn I'm gonna regret that during the Sunday tryout. My best bet is to IF Saturday+ hit some plyo's.

DLRVJ x15 CNS not good+weight gain = legit could not hit 30". Shit.
+6 hours

4v4 pickup: 90 mins. Fucked up another L-SLRVJ. Glute is just not activating on these. I'm gonna need to warm these up Sunday morning.

+2 hours (skipped sprints to hang with friends)

4v4 halfcourt bball: haven't played ball since high school gym. Had no idea what to do. Missed a handful of short range shots and after that teammates stopped passing to me lol. I think I was 2/6 shots all in under free throw range
Managed 3/4 DLRVJ dunks on a slightly low rim. Was 10' according to friends but doubt it

adarqui · « **Reply #317 on:** June 18, 2016, 12:17:46 am »

Quote from: Final Phenom on June 15, 2016, 01:59:46 pm

6/14
BW:184

DLRVJ: LR plant (off-foot plant) x30: managed to hit 31" a few times. Awesome height for off-foot, felt awkward, completely different technique from my RL

ya damn, that is good.

RL-DLRVJ feels alien to me.. R-SLRVJ feels much better.

i'm trying not to neglect my off-leg anymore.. even though i'm only submax jumping with it, it's still better than nothing.. feeling progress for sure.

Quote

Mile run (90%?): around 7 mins (PR around 5:30)

nice! why'd you decide to run that mile? just wanted too .. or, part of your plan?

pc!

FP · « **Reply #318 on:** June 18, 2016, 12:33:52 am »

Quote from: adarqui on June 18, 2016, 12:17:46 am

Quote from: Final Phenom on June 15, 2016, 01:59:46 pm
6/14
BW:184

DLRVJ: LR plant (off-foot plant) x30: managed to hit 31" a few times. Awesome height for off-foot, felt awkward, completely different technique from my RL

ya damn, that is good.

RL-DLRVJ feels alien to me.. R-SLRVJ feels much better.

i'm trying not to neglect my off-leg anymore.. even though i'm only submax jumping with it, it's still better than nothing.. feeling progress for sure.

Quote
Mile run (90%?): around 7 mins (PR around 5:30)

nice! why'd you decide to run that mile? just wanted too .. or, part of your plan?

pc!

The difference between my RL and LR technique is so weird. My RL feels really explosive and I get a lot of distance planting, I can do more of a run-up and hop plant generally works best. LR my plant is like a tiny baby step that feels really slow but I end up getting up a lot higher than I feel I should. I think at one point I might have been an LR jumper but I can't be sure. It was a long time ago and I don't remember transitioning. It's important for all my plants to be fluid and consistent for frisbee, especially my off-foot plants.

I did feel that LR had so much room for improvement even though I got unexpectedly high up. Depending on how the next DLRVJ sessions go I might even try to make my LR my dominant plant again.

I ran the mile as part of team pod workouts.

FP · « **Reply #319 on:** June 21, 2016, 11:09:20 am »

6/18
L-SLRVJ: 30. Got a few 26"s. Progress. Can't complain.

6/19
Tryout: 2.5 hours. Mostly drills, felt pretty fit anaerobically. Throws looked bad (???)

6/20
Pickup: 2.5 hours. A bunch of decent skies (catches over someone) off different plants. Started kind of zoning out/being lazy halfway through. I think I'm gonna stop going to low level pickups, they aren't organized enough for me to improve.

6/21
BW: 182. Yes.
3-step L-SLRVJ: ~50. Got some 27"s!! Possibly 27.5". Could not hit 25" 20 jumps in, glad i stuck this one out. Cue that seems to help me is "get low", starting in athletic position rather than standing up straight

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

I wanna get back to baseline 30" on Lslrvj and Rslrvj and 35" on DLRVJ and then try to maintain those numbers for the rest of the season. I also want to get better agility and better acceleration and better cardio and better anaerobic endurance and a better squat and a better deadlift. Dammit. I hate giving stuff up I need all of these things.

FP · « **Reply #320 on:** June 22, 2016, 09:32:32 pm »

6/21 (cont)
3-step DLRVJ x10 up to 33"!

6/22
3-step DLRVJ x20 back to 35"! Managed 35" 3 times. That was fast, damn. Might have to do with the fact that I'm jumping up a wall, getting a little extra height from hand push-off. It's really hot outside though and I wanted to jump indoors.

<a href="http://www.youtube.com/watch?v=L0s3oEOYg5k" target="_blank">http://www.youtube.com/watch?v=L0s3oEOYg5k</a>

That's my parents bedroom lol. This is where I used to do all my jumping before I set up my vertec like a year ago.

League game: 90 mins. Won 16-14 Really sick layout D on an upline. Whole bunch of caught deep shots in the end zone. Lots of incomplete throws though. Really need to get back to daily throws.

FP · « **Reply #321 on:** July 02, 2016, 02:52:52 am »

6/23
League game: 90 mins
Injured rotator cuff

6/25-6/26
2 day tourney in pitt. played mediocre, mostly because of rotator cuff but also self-esteem not good. Injured my calf day 2 and played through it. Got 3 hours of sleep day 1 and a stunning 2 hours of sleep day 2. Feeling pretty fast, oddly enough.

Skipped a few days because of injuries + feeling drained

6/30
League game: 90 mins. Rotator cuff still not good.

7/1
BW: 178.4 (at the end of the day)

Tennis: 3 hours. Lots of hopping around trying to be bouncy.

Dunks with deflated soccer ball: tried a couple tomahawks but rotator cuff wasn't having it. Was getting up high enough, felt like I could get them without too much trouble, maybe even with bball

Squat: 135x10,10, 235x5, 250x5, 255 4x5. Felt kind of weak, groin hurting a little. 3 min breaks

DL: 135x8,8 205x8, 235x7, 255x5, 275x5. These feel pointless I can feel my glutes not firing and my low back doing most of the work.

FP · « **Reply #322 on:** July 06, 2016, 01:13:47 am »

7/2 - 7/5 OC with the parents. Went better than expected, feeling pretty good towards the end.

7/2
treadmill: 26 mins, 3.3 miles

7/5
BW: 189 (end of day)

1.5 hours intensive kayak rowing

DL: 135x10, 205x8, 255x5, 275x5, 290x5. Alright I dunno where to go from here. What am I doing wrong? Is my P-chain just weak af? Should I drop the weight and work on form, add volume or intensity or just do RDL's or BSS? I'm doing DL's for a mix of P-chain/low back strength + more resilient CNS + most compund exercise

<a href="http://www.youtube.com/watch?v=mVi0zt1ssog" target="_blank">http://www.youtube.com/watch?v=mVi0zt1ssog</a>

Squat: 135x10, 205x5, 255x5, 265 3x5 3 min breaks. These felt really strong, but back was collapsing last rep because I did DL's first. Look close to ATG on vid.

Speed Squat: 135 3x8

Rotator cuff is only slightly better after rest. I have symptoms of both a labral tear and impingement. Uh oh.

adarqui · « **Reply #323 on:** July 06, 2016, 01:45:05 am »

i'd personally avoid fighting through fatigue on deadlifts. imho, i'd drop the weight and never let form stray anywhere away from perfect. then like you said, i'd focus on RDL more.

deadlifting off blocks is also a possibility.. if you want to go heavier but start off with/maintain better form on the initial portion of the pull. we're all built differently so why do we all have to pull deadlifts off the floor with standard sized plates? makes no sense imho.. if someone adds pulls from blocks though, they definitely need to progress slow, even if they feel they can go alot heavier right from the start.. same kind of ideology as adding in half squat.

Quote from: Final Phenom on July 06, 2016, 01:13:47 am

Rotator cuff is only slightly better after rest. I have symptoms of both a labral tear and impingement. Uh oh.

eek :/

LBSS · « **Reply #324 on:** July 06, 2016, 09:23:35 am »

what adarq said. your form is a little scary: lower back too rounded throughout the movement. starting from blocks is a good idea because you're so tall. no shame in that game, you're not trying to compete in PL so who cares? also, on the descent, you stop lowering your hips about halfway down and just lower the bar with your back; that's kind of a quasi-straight-leg-DL and you don't have the mobility to do it safely. but the bigger problem is the lack of back/core strength and hip mobility to maintain proper form.

T0ddday · « **Reply #325 on:** July 06, 2016, 09:52:20 pm »

Quote from: LBSS on July 06, 2016, 09:23:35 am

what adarq said. your form is a little scary: lower back too rounded throughout the movement. starting from blocks is a good idea because you're so tall. no shame in that game, you're not trying to compete in PL so who cares? also, on the descent, you stop lowering your hips about halfway down and just lower the bar with your back; that's kind of a quasi-straight-leg-DL and you don't have the mobility to do it safely. but the bigger problem is the lack of back/core strength and hip mobility to maintain proper form.

What he said.

Also... My back rounds on heavy dls too... It happens...

But at least start the lift with a flat back! Your not even starting in neutral! If it rounds later ok...

Also are you using straps? I would... Neglect grip to save your back...

FP · « **Reply #326 on:** July 06, 2016, 11:39:16 pm »

Thanks for the input guys!

Quote from: adarqui on July 06, 2016, 01:45:05 am

i'd personally avoid fighting through fatigue on deadlifts. imho, i'd drop the weight and never let form stray anywhere away from perfect. then like you said, i'd focus on RDL more.

deadlifting off blocks is also a possibility.. if you want to go heavier but start off with/maintain better form on the initial portion of the pull. we're all built differently so why do we all have to pull deadlifts off the floor with standard sized plates? makes no sense imho.. if someone adds pulls from blocks though, they definitely need to progress slow, even if they feel they can go alot heavier right from the start.. same kind of ideology as adding in half squat.

Quote from: Final Phenom on July 06, 2016, 01:13:47 am
Rotator cuff is only slightly better after rest. I have symptoms of both a labral tear and impingement. Uh oh.

eek :/

I was lifting from blocks for a while (I logged these as "rack pulls") but I kept coming across the statement that it was a low back > P-chain exercise so I stopped because I wanted to do a more P-chain oriented exercise.

Quote from: LBSS on July 06, 2016, 09:23:35 am

what adarq said. your form is a little scary: lower back too rounded throughout the movement. starting from blocks is a good idea because you're so tall. no shame in that game, you're not trying to compete in PL so who cares? also, on the descent, you stop lowering your hips about halfway down and just lower the bar with your back; that's kind of a quasi-straight-leg-DL and you don't have the mobility to do it safely. but the bigger problem is the lack of back/core strength and hip mobility to maintain proper form.

I think I could probably fix the bad form on the eccentric portion. I didn't think I was being too unsafe with that but you're probably right. About my hamstring tightness I dunno what to do (hip mobility). I don't want to get slower from doing static hamstring stretching. Doing some RDL's is probably a good look, my hams feel more mobile if I stretch the form on those.

Quote from: T0ddday on July 06, 2016, 09:52:20 pm

What he said.

Also... My back rounds on heavy dls too... It happens...

But at least start the lift with a flat back! Your not even starting in neutral! If it rounds later ok...

Also are you using straps? I would... Neglect grip to save your back...

That's what neutral looks like for me with the bar at that height, I cannot get it anymore straight from that position. Even with rack pulls where I start higher up, I can just barely get my back flat, I can't arch it at all. Not sure why my back collapses instantly at the initial movement but are you guys sure it has to do with core/low back strength? I was thinking it might be because I can't get my glutes to fire hard from that position. Kind of the same reason why I feel my sprint starts are really weak.

Any reason why you suggested the straps? I'm not having any problems with grip at this weight, the reason why I stopped before the last rep was because I was really out of breath. Which is another problem I'm having, If I tighten my abs during the lift while also trying to maintain neutral spine I can't breathe properly and I get winded easily.

FP · « **Reply #327 on:** July 06, 2016, 11:45:42 pm »

7/6

League game: 90 mins

Dynamic warmup
Sprint starts (3-step acceleration) x8
40m ME sprints x8
100m (90-95%) x4
200m (90-95%) x2

Had to really talk myself into doing this track workout and talk myself through completing it. CNS felt drained at the beginning and drained at the end. Mild headache for about 90 mins after the workout and that feeling that I have to try super hard to get just about anything done. Reminder why I fucking hate these workouts, they are nothing like lifting or cardio. Feeling strong because I completed it though.

T0ddday · « **Reply #328 on:** July 07, 2016, 04:09:10 am »

Who told you that doing static hamstring stretches makes you slower??

Never listen to that person again.

A lot of static hamstring stretching BEFORE a race will result in a slower time... Although that might not even be true in your case if your extremely tight...

Neutral isn't relative. You can't say that's what neutral looks like for me.

The reason straps are important is because they allow you to keep your "neutral" back... Basically when we set up w the bar we get in a good position. Then for many athletes they begin to pull and the slack from the arms goes away before the bar comes off the ground and suddenly they are fully rounded back... Hand slack from lack of straps just makes this worse...

You actually don't want to have your back be that mobile if your a power athlete... Here is a good mobility test...

Stand up and keep your knees straight and push your butt back and try to touch the floor with your hands - like an RDL it straight legged deadlift... Let yourself relax into the stretch, even hold Dumbbells to add to it...

Your probably can't... It requires hamstring flexibility with tight and and back... Most can't touch the ground but some get close...

Now let your back relax and fold over and try and touch the ground... You will be able to get lower. For a good athlete they can get damn near close to the ground on the first stretch but not much further on the second...

FP · « **Reply #329 on:** July 07, 2016, 10:09:27 am »

Quote from: T0ddday on July 07, 2016, 04:09:10 am

Who told you that doing static hamstring stretches makes you slower??

Never listen to that person again.

A lot of static hamstring stretching BEFORE a race will result in a slower time... Although that might not even be true in your case if your extremely tight...

Neutral isn't relative. You can't say that's what neutral looks like for me.

The reason straps are important is because they allow you to keep your "neutral" back... Basically when we set up w the bar we get in a good position. Then for many athletes they begin to pull and the slack from the arms goes away before the bar comes off the ground and suddenly they are fully rounded back... Hand slack from lack of straps just makes this worse...

You actually don't want to have your back be that mobile if your a power athlete... Here is a good mobility test...

Stand up and keep your knees straight and push your butt back and try to touch the floor with your hands - like an RDL it straight legged deadlift... Let yourself relax into the stretch, even hold Dumbbells to add to it...

Your probably can't... It requires hamstring flexibility with tight and and back... Most can't touch the ground but some get close...

Now let your back relax and fold over and try and touch the ground... You will be able to get lower. For a good athlete they can get damn near close to the ground on the first stretch but not much further on the second...

Okay, I'm about a foot off the ground with a locked back and I can get a few inches of contact with rounded. I'll start doing more mobility work for the hamstrings, but what do I do to tighten my back?

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Author Topic: FP's log (Read 465086 times)

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