Author Topic: FP's log (Read 465034 times)

T0ddday · « **Reply #390 on:** September 10, 2016, 06:07:51 pm »

Quote from: Final Phenom on September 10, 2016, 05:21:40 pm

9/9 fri
unplanned rest day.. Really busy day :/

9/10 sat

Jumps
SVJ x 25: max touch 31.5" REPEATABLE
2-step (RL) DLRVJ x 15: max touch 32.5"
3-step (LRL) DLRVJ x 25: max touch 33.5"
4-step (RLRL) DLRVJ x 15: max touch 34"
5-step (LRLRL) DLRVJ x 20: max touch 34.5" (only got one, couldn't repeat for camera)

ALSO, This is 100 jumps in 1 session. That's a volume PR lol. I must have been out there for at least 1.5 hours

Looking like a far more athletic version of Adam Morrison...

adarqui · « **Reply #391 on:** September 10, 2016, 07:39:38 pm »

Quote from: T0ddday on September 10, 2016, 06:07:51 pm

Quote from: Final Phenom on September 10, 2016, 05:21:40 pm
9/9 fri
unplanned rest day.. Really busy day :/

9/10 sat

Jumps
SVJ x 25: max touch 31.5" REPEATABLE
2-step (RL) DLRVJ x 15: max touch 32.5"
3-step (LRL) DLRVJ x 25: max touch 33.5"
4-step (RLRL) DLRVJ x 15: max touch 34"
5-step (LRLRL) DLRVJ x 20: max touch 34.5" (only got one, couldn't repeat for camera)

ALSO, This is 100 jumps in 1 session. That's a volume PR lol. I must have been out there for at least 1.5 hours

Looking like a far more athletic version of Adam Morrison...

lmao yes!

FP = adam morrison
AD = mike miller

we're building a roster.

FP · « **Reply #392 on:** September 13, 2016, 12:00:34 am »

9/10 (continued)

BP: 135 x 6,6,4 125 x 6
DB SL calf raise: 10s 4x12 x each leg
Poor Man's reverse hyper: learning movement

9/11
A few SL jumps, 1-step LSLRVJ PR of 26.5"

9/12
3 jump sessions, all not good. 1-step RSLRVJ PR of 26.5". Repeatable 31.5" SVJ again

Pickup: First Ultimate playing in 2 weeks. I'll keep it short. It was bad. Throws, Speed, Endurance, Mentality, Defense, field awareness were all bad. The only thing I had going for me was that I was running hard. Comparatively I was still probably one of the best players but that doesn't mean much at pickup.

The worst part: Hamstring and Groin tendinitis flared up pretty bad in the car ride on the way back. Shoulder is definitely impinged or labrum damaged. I'm gonna cut out jumps for now and work around those areas for 2 weeks with GPP and then start very gradual strengthening. It might take a few months but I have to take it very seriously and in the meantime do what I can

adarqui · « **Reply #393 on:** September 14, 2016, 03:25:36 pm »

Quote from: Final Phenom on September 13, 2016, 12:00:34 am

9/10 (continued)

BP: 135 x 6,6,4 125 x 6
DB SL calf raise: 10s 4x12 x each leg
Poor Man's reverse hyper: learning movement

9/11
A few SL jumps, 1-step LSLRVJ PR of 26.5"

9/12
3 jump sessions, all not good. 1-step RSLRVJ PR of 26.5". Repeatable 31.5" SVJ again

Pickup: First Ultimate playing in 2 weeks. I'll keep it short. It was bad. Throws, Speed, Endurance, Mentality, Defense, field awareness were all bad. The only thing I had going for me was that I was running hard. Comparatively I was still probably one of the best players but that doesn't mean much at pickup.

The worst part: Hamstring and Groin tendinitis flared up pretty bad in the car ride on the way back. Shoulder is definitely impinged or labrum damaged. I'm gonna cut out jumps for now and work around those areas for 2 weeks with GPP and then start very gradual strengthening. It might take a few months but I have to take it very seriously and in the meantime do what I can

damn that sucks a$$. :/

shoulder was wrecked from throws or jumps?

FP · « **Reply #394 on:** September 23, 2016, 09:02:30 am »

Been a bit over a week since my last post, been really focused on work and training has taken a backseat for a while. For the next 11 days, I've planned out a brief experimental workout phase focused on rehab. Every day I'm going to be doing 3-4 brief 15-25 minute sessions. If I don't complete this phase exactly as scheduled, I will permanently leave this forum.

BLOCK 0 x daily
--Gliding Ham curls
--Adductor Band Pulls

BLOCK 1 x 4/week: 20-25 mins
-Superset x5
--Paloff Press (or anti rotation alternative)
--Side Plank (or oblique alternative)
--Hip Thrust

BLOCK 2 x 4/week: 10-15 mins
-Run with dog: 4x 20-40m Sprints, 4x 20-40m Alt. leg bounds

BLOCK 3 x 3/week: 18-21 mins
-Superset x 5
--Leg Raises
--RDL

BLOCK 4 x 3/week 19-22 mins
--Light stretches x 10 mins
--Light Plyos x 10 mins

BLOCK 5 x 2/week: 15-20 mins
-Superset x 4
--Squats
--Pullups
--Banded Clams

BLOCK 6 x 2/week: 13-16 mins
--BB calf raises
--DB flys
--DB OHP

LBSS · « **Reply #395 on:** September 23, 2016, 09:32:57 am »

seems a bit extreme unless you actually just want to leave and are giving yourself an excuse.

FP · « **Reply #396 on:** September 23, 2016, 02:59:09 pm »

Quote from: LBSS on September 23, 2016, 09:32:57 am

seems a bit extreme unless you actually just want to leave and are giving yourself an excuse.

I'm not saying I want to leave. I just think leaving the forum is pretty good negative reinforcement. It's not like I set an exceptionally hard goal.

adarqui · « **Reply #397 on:** September 23, 2016, 10:02:44 pm »

Quote from: Final Phenom on September 23, 2016, 09:02:30 am

Been a bit over a week since my last post, been really focused on work and training has taken a backseat for a while. For the next 11 days, I've planned out a brief experimental workout phase focused on rehab. Every day I'm going to be doing 3-4 brief 15-25 minute sessions. If I don't complete this phase exactly as scheduled, I will permanently leave this forum.

BLOCK 0 x daily
--Gliding Ham curls
--Adductor Band Pulls

BLOCK 1 x 4/week: 20-25 mins
-Superset x5
--Paloff Press (or anti rotation alternative)
--Side Plank (or oblique alternative)
--Hip Thrust

BLOCK 2 x 4/week: 10-15 mins
-Run with dog: 4x 20-40m Sprints, 4x 20-40m Alt. leg bounds

BLOCK 3 x 3/week: 18-21 mins
-Superset x 5
--Leg Raises
--RDL

BLOCK 4 x 3/week 19-22 mins
--Light stretches x 10 mins
--Light Plyos x 10 mins

BLOCK 5 x 2/week: 15-20 mins
-Superset x 4
--Squats
--Pullups
--Banded Clams

BLOCK 6 x 2/week: 13-16 mins
--BB calf raises
--DB flys
--DB OHP

so complete it exactly as scheduled, at least....

i've done stuff like that before.. usually happens when we are completely fed up with ourselves - a lack of commitment. we can become really hard on ourselves, sometimes rightfully so.

i remember distinctly saying i would quit vert training if i couldnt hit ~45" RVJ by some summer - which was a very unrealistic goal in an unrealistic timeline.. it drove me hard, but i also failed that goal.. and it depressed me quite a bit, EVEN THOUGH i knew it was unrealistic. so that was definitely unhealthy..

yours is far more achievable.. THOUGH, I still think you (we) diminish some of our power when we hold some manufactured axe over our heads.. I think if you stuck to that routine without an axe over your head, it would result in an even MORE POWERFUL response.. because it is your will & dedication to consistency that caused you to achieve it.

my 2 cents.

get it!!

pc!!

T0ddday · « **Reply #398 on:** September 24, 2016, 12:11:30 am »

Quote from: adarqui on September 23, 2016, 10:02:44 pm

Quote from: Final Phenom on September 23, 2016, 09:02:30 am
Been a bit over a week since my last post, been really focused on work and training has taken a backseat for a while. For the next 11 days, I've planned out a brief experimental workout phase focused on rehab. Every day I'm going to be doing 3-4 brief 15-25 minute sessions. If I don't complete this phase exactly as scheduled, I will permanently leave this forum.

BLOCK 0 x daily
--Gliding Ham curls
--Adductor Band Pulls

BLOCK 1 x 4/week: 20-25 mins
-Superset x5
--Paloff Press (or anti rotation alternative)
--Side Plank (or oblique alternative)
--Hip Thrust

BLOCK 2 x 4/week: 10-15 mins
-Run with dog: 4x 20-40m Sprints, 4x 20-40m Alt. leg bounds

BLOCK 3 x 3/week: 18-21 mins
-Superset x 5
--Leg Raises
--RDL

BLOCK 4 x 3/week 19-22 mins
--Light stretches x 10 mins
--Light Plyos x 10 mins

BLOCK 5 x 2/week: 15-20 mins
-Superset x 4
--Squats
--Pullups
--Banded Clams

BLOCK 6 x 2/week: 13-16 mins
--BB calf raises
--DB flys
--DB OHP

so complete it exactly as scheduled, at least....

i've done stuff like that before.. usually happens when we are completely fed up with ourselves - a lack of commitment. we can become really hard on ourselves, sometimes rightfully so.

i remember distinctly saying i would quit vert training if i couldnt hit ~45" RVJ by some summer - which was a very unrealistic goal in an unrealistic timeline.. it drove me hard, but i also failed that goal.. and it depressed me quite a bit, EVEN THOUGH i knew it was unrealistic. so that was definitely unhealthy..

yours is far more achievable.. THOUGH, I still think you (we) diminish some of our power when we hold some manufactured axe over our heads.. I think if you stuck to that routine without an axe over your head, it would result in an even MORE POWERFUL response.. because it is your will & dedication to consistency that caused you to achieve it.

my 2 cents.

get it!!

pc!!

Really good points. My two cents:

1) Goals of achievement and goals of dedication are different. Holding an axe over your head that you will hit 45" is different than the goal to train everyday. One is a result the other is about work. Work is better. Results are non linear and what is once almost unachievable starts to hurt you in the future... That would put 40" on a pedestal could be why you don't hit 45!

2) goals of quitting are silly. Go on a trip if u get your goals. Or don't if you fail. I prefer positive reinforcement but don't get worse (quit athletics) because you didn't do great!

FP · « **Reply #399 on:** September 25, 2016, 02:42:36 am »

Thanks for the input guys. Funny thing is: I actually am going on a trip to Ukraine and the Czech Republic at the end of this cycle. It'll be the first time I have visited my childhood home since I came to America at 6 years old.

9/23 fri, Day 1/12

BLOCK 2: 0/7 complete
Run with dog: 2x sprints, 2x alt leg bounding

Was at the beach almost the entire day and fell dead asleep a couple hours after getting home. This first day was extra anyway and since I didn't complete 4 bounds and sprints I won't count this block.

9/24 sat, Day 2/12

BLOCK 2: 1/7 complete
Run with dog: 4x sprints, 4x alt leg bounding

BLOCK 6: 1/3 complete
-Superset x 3
--BB calf raises 255, 205, 225 x 5
--Flys 25s 3x8
--OHP 25s 2x15, 35s 1x12

BLOCK 0: 1/11 complete
-Gliding Ham curls x 8,8
-Groin body lifts (with working leg on chair) x 5, 5

BLOCK 2: 2/7 complete
Run with dog: 4x sprints, 4x alt leg bounding

Running with the leash is a little bit awkward, bounding with the leash is really awkward. Will start tying the leash to a belt. Maybe I can even do some overspeed work with my husky pulling me

Also have to start timing my lifting blocks. If I can complete them while decreasing rest time I can improve my conditioning too!

FP · « **Reply #400 on:** January 17, 2017, 04:43:26 pm »

Yo. So I decided I'm coming back to the forum to occasionally log things. I don't have a lot of resources for feedback so I'm going to occasionally post when I run into problems or need some sort of advice.

I've been training and logging in a notebook almost every day since mid-october. Here are some of the PR's I hit:

12/20/16: ATG squat 300 x 5,4
12/23/16: R-SLRVJ 31.5"
1/07/17: Pullups x 10,10,11 @184 BW
1/08/17: BP 175 3x5
1/13/17: SVJ 32.5"

<a href="http://www.youtube.com/watch?v=TchIlQIA6FI" target="_blank">http://www.youtube.com/watch?v=TchIlQIA6FI</a>

I strained my Quadratus Lumborum (back muscle) on 12/26 and didn't give it adequate recovery, it's still hanging around a little bit. I had an Ultimate frisbee hat tourney this weekend (where I was pretty dominant) and the next day I felt right meniscus pain, right elbow pain, left adductor ache, low back ache. That scared me quite a bit so I'm backing off all training for a full week and just going to stretch and do yoga.

I haven't been following a program, just kind of doing whatever I feel is important at the time, but I'll post a plan for a program eventually.

LBSS · « **Reply #401 on:** January 17, 2017, 11:11:06 pm »

welcome back, and nice job on the PRs, especially the pull ups. you're tall, hitting three sets of 10+ is solid.

FP · « **Reply #402 on:** March 02, 2017, 02:55:40 am »

Almost definite lateral meniscus tear for about ~3 weeks now. Currently waiting for my insurance to clear my MRI. This whole process is taking forever, and recovery not looking hot. After around 10 days of resting my knee, went full retard today and played some Ultimate convincing myself I would take it easy. If I have to get surgery I'm out for what looks like the most promising season for my college team. Fuuuuuuuck.

Classes have been keeping me super busy, but what do you all think I should focus my training on?

Training I'm currently doing that I'm pretty sure is safe:
-Core+Upper body
-Hip Flexors
-Throwing

I have concerns about some training I'm considering doing:
-Glutes,Adductors, Internal Rotators of both legs: none of this stuff crosses the knee joint so hypothetically I should be able to work these muscles without irritating the inury but I'm not sure which exercises to do and how much they will actually help build athletic quality (for adductors and rotators)
-Working non-injured leg unilaterally: Don't want to cause imbalance, might set me up for another injury when I recover. But fuck, this is tempting
-Rowing, Swimming, other light conditioning? Worried it might be too stressful on knee (rowing), shift me to slow-twitch endurance> fast-twitch speed (swimming)
-Light intensity footwork/movement pattern training: Don't know how much it will help since it's not at game speed, also not inherently rewarding
-Some kind of dynamic work? Upper body plyos?
-Lots of meditation: I just suck at making this a habit, but if I get it down consistently I think it could help me a lot

The biggest concern about doing a lot training but almost no SPP: my body will adapt to lifting and once I'm recovered I'll be slow again because I haven't been doing any speed,plyos,explosive work or any sort of SPP. These sorts of concerns almost make me think I would be better off not doing anything except the stuff I'm doing now

LBSS · « **Reply #403 on:** March 02, 2017, 05:27:36 am »

Quote from: Final Phenom on March 02, 2017, 02:55:40 am

The biggest concern about doing a lot training but almost no SPP: my body will adapt to lifting and once I'm recovered I'll be slow again because I haven't been doing any speed,plyos,explosive work or any sort of SPP. These sorts of concerns almost make me think I would be better off not doing anything except the stuff I'm doing now

first: that blows, sorry you're hurt especially right at the beginning of the season.

second: definitely do some training. it can't hurt you to be a bit stronger in the upper body and core. you'll de-adapt to speed and jumping whether you sit on your ass and do fuck-all or spend some time in the pool and in the weight room. careful with throwing, it's harder on your knees than it seems because of all the rotation.

FP · « **Reply #404 on:** April 06, 2017, 06:38:23 pm »

Been injured about 2 weeks, had a bad PCL strain. Still not fully recovered, hurts during top speed sprinting. Been hitting the gym hard in anticipation of the only important tourney of the year in 3 weeks. Going to transition into a lot of plyos, sleds and sprints as it gets closer to tourney date.

Also trying to cut down BF%, not working too well I gotta start cal counting. Got some sweet supplements: Whey, BCAA's, Beta Alanine, Creatine, CLA.

I would say my lifts are at about 90% my previous peak, here are some highlights from the last few sessions:

4/03: SL-DL 170 x8 ea side
4/04: Hang Power cleans from shin: 175 x3
4/05: Sumo DL: 315 x5
4/06: Parallel squat: 285 x3

Adarq.org

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Author Topic: FP's log (Read 465034 times)

T0ddday

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adarqui

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FP's Experimental Block Day 0/12

LBSS

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T0ddday

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LBSS

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