Author Topic: FP's log (Read 465357 times)

FP · « **Reply #405 on:** April 08, 2017, 08:27:36 pm »

Gonna log my training daily for a few weeks to get feedback. Tournament is in exactly 14 days, hopefully with the magic of CLA, good calorie monitoring, IF fasting and some hard fucking workouts I can at least be 185. Carrying a bunch of creatine weight too:

4/8
BW:194 (probably around 12-13% BF)
cals: 2590 (not great)

Workout 1:

Core Circuit:
-RKC (forced anterior pelvic tilt) plank +35lbs: 3x25-35 secs
-Side Plank with leg raises +35lbs: 3x25-35 secs ea. side
-Deadbugs: 3X20

Superset:
-DB chest press: 50's 2x8, 60's 2x8, Clap Pushups x10
-Traps: 180 3x12

Superset:
-Alternating backwards lunges (primary lift): 6 sets up to 225x12
-Calf Hops: 6 sets up to 225x15
-BW ankle bounces: 4x15

Freemotion calf raise:
300x15, 320x15, 340x15

Workout 2:

5-0-10-0+40Y shuffle shuttle +sprint finish. 3 sets (5 min breaks between sets) of 6 reps (25s jog back between reps)

Notes: Backwards lunge inconsistent, sometimes weight is lifted with the back leg, sometimes with the front leg. I've been overeating a lot, really need to calorie count every day.

FP · « **Reply #406 on:** April 09, 2017, 11:41:46 pm »

Yesterday (4/8): +600kcal, 3190 total

4/9
BW: 192.2
cals: ~3500

Workout 1:

Superset x3:
-Cable knee drives: 20-25lbs 3x8-12 ea. side
-Captains Chair straight leg swings: 3x35
-BSS BWx12, 50's x12, 70's x8 ea. side

Squat (primary lift):
225x5, 245x5, 255x5, 275x5, 285x5, 295x3, 315x2

KB swings with band: 80lbs x15reps x5sets, 1:30 rest intervals

Workout 2:

30 mins stretching + rolling legs

Superset x3:
-Pullups: 3x7
-Tibialis eccentic plate lowers 3x5

Superset x3:
-Prone trap flys: 15s 3x8
-Landmines: bar+45 3x5 ea. side

Sled Pushes:
30 sets of 15 yards, varying intensities and rests

Notes:
Back feels very tight and achy. Going to try to avoid fucking with that next few days.
Pullups seem kind of weak but I've gained weight, short rests and I do them with different technique now (scaps locked rather than dynamic)
BSS absolutely brutal as always

FP · « **Reply #407 on:** April 12, 2017, 02:18:02 pm »

4/10
BW: 193.8
cals: ~2600

Throws x 45 mins
40Y sprints x5
10-20-30-40 shuttle x2
Pickup x 1.5 hours

4/11
BW: 189.2
cals: ~2500

Knee feeling pretty bad
Rest

4/12
BW: 189.2

FP · « **Reply #408 on:** April 14, 2017, 12:03:36 am »

4/12 (cont)
cals: 2700

Training session with coach who helped me work out some kinks with my hang power clean form, gave me a kickass new glute activation warmup.

Hang Power Cleans from knee: 10 sets up to 180x2

RDL: 6 sets up to 275x8, 285x8, 295x8 [form felt kinda eh, tried to film last set but had filming issues]
Captains Chair straight leg swings: 3x40,1x50
BSS: 60s x8 ea, 75s x8(R), x5(L), 65s x8 ea [injured left leg couldn't handle 75x8, right leg feels a bit quad dominant but 75x8 was pretty easy]
Leg Press: 6 sets up to 590x8 [good ROM, psoas started hurting a little bit at the end]
DLRVJ x 5 [felt very uncharacteristically glute dominant, but I kept trying to jump with my normal quad dominant plant and couldn't figure out what to do, so these were pretty low, around 32"]

4/13
BW: 190.2
cals: 3500 fuck.

throws x 15 mins
stretches x 15 mins

Knee is really fucked up. Sat out during practice. Class 9am-6pm followed by other commitments up to 11pm

FP · « **Reply #409 on:** April 15, 2017, 01:29:19 am »

4/14
BW: 190.4
cals: 2900

Trap Bar DL: 6 sets, 295x8, 325 2x4 [new movement, grip limiting factor, slight knee pain]

Superset:
-BB calf raise: 245 4x15
-Parallel Grip pullup: 3x8 [new movement]

Superset:
-Standing BB OHP: 95x8, 105x8, 100x6
-Alternating arm KB swings: 40lbs x20, 50lbs x20,20, 30 [absolutely killer, never had that much discomfort sitting down afterwards, probably the glutes act as stabilizers in addition to prime movers because of the unilateral nature of the movement]
-~~side lunge~~ [knee]

Freemotion calf machine: 360 3x15
~~dynamic effort trap bar~~ [knee]

Superset x3:
-Dynamic Effort BB OHP: 60 3x10
-Dynamic Effort Pullup partials: 8,8,6 [new movement]

BBall shooting:
-Free throws: 14/50
-3-pointers from varying positions: 9/50
-Layups: varying techniques/difficulty 22/40
-Half-courts: 0/15

Have only played bball maybe a handful of times since gym class in high school (6 years ago), didn't ever play/practice enough to be decent. I don't watch TV so I honestly have no idea what I'm doing whatsoever. Would be cool to be adequate enough to play pickup of some kind. It was kind of weird though, 7/9 3-pointers I made were from this one spot slightly to the right of the center. I think from that spot my 3-pointer percentage was around 50% which is awesome compared to my other numbers

FP · « **Reply #410 on:** April 16, 2017, 12:23:22 am »

4/15
BW:189.4
cals: 2700

15lb med ball throws x 8

Superset:
-DIY Reverse hyper with progressing band resistance: 5 sets [new movement]
-Decline situps with progressing weight up to 20lbsx2 + BW prisoner myo reps until failure

Ab wheel circuit [new movement]

Alternating Step ups on 12" box: 10 sets up to 325x10 [new movement]

Captains chair straight leg swings: 45,31,45,50

Depth Jumps off 32" box 2x4, long rests

Alternating arm KB swings 50lbs 30 reps, 5 sets, 1:30 min rests

FP · « **Reply #411 on:** April 17, 2017, 12:17:33 am »

4/16
BW: 188.4 AWWWW
cals: 2400 YEEEEE

Superset x5:
-BP: 165 4x6
-Ham curls: up to 225 3x6

SL-RDL: 6 sets up to
-Left: 165 x8 [off 2" platform rack pull because of knee]
-Right: 175 x5

Superset:
-Hang power cleans from knee: 175x2F, 175x2F, 180x1, 185x1
-Bent over rows: 135 3x8 [losing a little ROM at the last reps]

Front Squat: 6 sets up to 245 2x5

[awesome form+depth, leaning over just a little on last rep]

Superset x4:
-Inverted rows w/ TRX suspension: 4x6 [new movement]
-Med ball chest press toss: 14lbs 4x6 [new movement]
-SL Ham hyperextension machine: 30lbs 4x8 ea. leg

FP · « **Reply #412 on:** April 19, 2017, 05:44:52 pm »

4/17
cals: 4000

Pickup x 30 min: Played a handful of points, a single 95% 20Y sprint fucked with my knee a lot. Made a difficult decision and I have decided to sit out the most important tourney of the season this weekend. Ortho said I could potentially go hard with the anti-inflammatories 3x/day for a week and play but I'm really not trying to get more injured and have to sit out the summer club season.

4/18
cals: 3000

class+homework+sleep all day

4/19

Squat: 7 sets up to 295x5, 305x5, 315x5

[this is pretty big, previous PR 300x5 around mid-winter]

Superset x3:
-Freemotion calves: 380 2x15, 400x13
-Pullups: 9,9,5 fuck

Front rack lunge walk: 7 sets up to 165 x 16, 13 [new movement: real tough to maintain rack position for so long]

Had to cut workout short, something came up

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

LBSS · « **Reply #413 on:** April 20, 2017, 08:06:44 am »

squats look awesome, props.

FP · « **Reply #414 on:** April 21, 2017, 12:07:16 am »

Quote from: LBSS on April 20, 2017, 08:06:44 am

squats look awesome, props.

Thanks. Honestly felt like I had 325x5 but no need to push it

4/20

Deadlift machine (kind of like trap bar): 8 sets up to 420x4

Superset:
-BP:175 4x5 PR tie
-Cable Ham hyperextension: 32.5 4x8 ea. leg [I think this will carry over to sprints really well]

Superset:
-Captains chair leg swings: 45,40,40
-Cable flys: 50's 3x8 [new movement]

Superset
- Flys 30's 3x8
-SL leg press
--L: 270 3x8 [tough, feeling it in the groin (old injury)]
--R: 320 3x8

Leg press: 540x8, 630x8 [feeling it in the psoas, weird]

notes: Actually feeling a little sore in the quads post-workout! That almost never happens

FP · « **Reply #415 on:** April 21, 2017, 08:08:50 pm »

4/21
BW: 188.5

Superset:
-Low bar narrow stance squat: 225 2x8, 245 x8 [this is my go-to squat style from now on. Gotta work the weaknesses if I want to improve]
-straight arm lateral raise: 15's 3x8

Superset:
-ab wheel full rollout from knee: 3x8
-"dump the bucket": 22.5 3x8 [scap posture correction exercise]

Superset:
-prisoner decline situps: [speed focus]
--10lbs x8 +8 BW myo
--10lbs x8 +6 BW myo
--prisoner x15 + 7 BW
-banded reverse hyper 3x10

Int. rotation lunges: 8 sets up to
L: 205 x10 (5 regular, 5 reverse lunges)
R: 215 x10 (5 regular, 5 reverse lunges)

FP · « **Reply #416 on:** April 22, 2017, 08:36:18 pm »

4/21 (cont)
1 hr psoas rolling/massage

4/22

Power cleans from floor: 7 sets up to 195x3, 205x2

215xF,F

DL: 6 sets up to 305x5, 325x4, 345x2 [ugh I can't conventional DL for shit. Form on 345's was awful]

Hip Thrusts: 285 3x8

Superset: [power focus, no break]
-SL Hip Thrust:
--L: 185 3x8
--R: 185 3x8
-DL hip thrust: 185 3x8

Freemotion low rows: 70's 3x8

Core Circuit:
- Standing Ab wheel rollout: 5F,4F,2F [about 75% ROM. Getting a full rollout is a good core strength goal for my torso length]
- Ab wheel rollouts: 8,8,6 [low back a little off]
- 35lb plank: 60s, 60s, 45s

Alt Bounds - 6 bounds from 1 step start: ~20 sets. Best set: first bound is ~9ft, last bound is ~12ft

BSS:
L: 65's 3x8
R: 75's 3x8

Wiped. Feeling like I'm approaching that overtraining threshold, time to take a few days rest.

FP · « **Reply #417 on:** April 24, 2017, 03:06:37 pm »

So this sort of "do whatever I haven't done in a while/feel like doing/try new things" training is probably not the best so I wrote up a program! Also I'm doing too much lifting and not enough power and conditioning. Let me know what you think.

Weekly training:
Day 1: Gym A wed
Day 2: Rest A thurs
Day 3: Track A fri
Day 4: Gym B sat
Day 5: Rest B sun
Day 6: Gym C mon
Day 7: Rest C tues

Gym Block A: Quads, Horizontal upper (high intensity, medium volume lifts), medium impact plyos
-SVJ's to start session
-PLYOS
--Donkey hops
--Skaters
--Ankle bounces
--Clap pushups
--Line Hops
-WEIGHTS
--Jump squats
--Banded wide stance box half squats (primary)
--Low Bar narrow stance squat
--Calves
--Leg press+SL leg press (emphasis on weaker left leg)
--Horizontal rows
--Bench

Gym Block B: P-chain, Hip Flexors (medium intensity, high volume lifts)
-SLRVJ's to start session
-WEIGHTS ONLY
--Reverse Hyper
--Hang power clean
--Decline situps
--Step-ups (primary)
--Ab wheel
--Ham Hyperextension
--Toes to bar
--Ham curl
--BSS (focus on weaker left leg)
--KB swing (conditioning finisher)

Gym Block C: Back, vertical upper (low volume, medium intensity lifts), high impact plyos
-DLRVJ's to start session
-PLYOS
--Depth Jumps, Drop jumps
--Bound variations
-WEIGHTS
--Med ball throws
--RDL (primary)
--OHP
--Pullups
--Good mornings
--C2 Rower intervals (conditioning finisher)

Track Block A: (I can't do any of this currently because of knee, for the time being this will be bounds+hills or sleds, maybe a distance run)
-Starts
-ME sprints with long rest
-HIIT

Rest day A:
-movement skill work: agility or top speed drills

Rest day B:
-stretch
-foam roll

Rest day C:
-movement skill work: agility or top speed drills
-SPP light conditioning: low intensity intervals (lateral movement,change of direction, top speed) focusing on good mechanics

So I fully expect to change a lot of this up once I'm a few weeks in based on how I'm feeling and what I think I need. I kind of like challenging myself with new movements but I've been doing it too much lately.

FP · « **Reply #418 on:** April 26, 2017, 08:41:55 pm »

4/23
30 mins throws
30 mins of various jumps. All well below PR level, CNS clearly torched. R-SLRVJ 2-step technique bad and height not great but felt uncharacteristically strong.

4/24
Stretches x 20 mins - hams, psoas focus

4/25

Med ball throws 20lbs 3x3
SL-box jumps off 12"-14" low volume, long rests
SL depth jump -> SL bound off 12"-14" low volume, long rests
Supeset x3
-ankle bounces
-skater hops
15 mins stretches

4/26
Weird low lumbar pain essentially from nowhere.

warmup
SL-SVJ: 2x3 each leg
SVJ x8 if rim is 10' these would be around 31-32".

Superset:
- Jump squat 45 x5, 75 3x5
- Inverted rows 3x 10,10,8 [good speed on these]

SS x2:
-donkey hops 2x15
-ankle bounces 2x8

Banded wide stance box squat: 185 3x8 [tough. slightly above parallel, trying to keep shins vertical, gotta rewatch those louie simmons vids]

Narrow stance ~~low bar~~ squat: 225x8, 245x8, 255x6 [trying to keep knees from going over toes which is stupid hard with my proportions and narrow stance. Somehow forgot to low bar but it seems high bar is actually harder on the back with this squat style. 255 reps 5,6 couldn't maintain arched back. Good depth tho]

BP: 185x4, 175x5, 180x5 [didn't wanna look a fool and put 2.5's on for 180, didn't warmup enough for 185, should have at least done some volume drop-sets

]

SS x3:
-Freemotion calves: 400 3x15 [iso hold at full extension, I actually feel a hard calf burn after every set, brutal but not sure where to go from here now that I've maxed the machine. Leg Press maybe? I did a lot of SL and BB DL work but it just doesn't feel as effective as this freemotion machine]
-Machine rows: 160 3x8

~~Leg press~~ forgot

Notes: Yeah I dunno. Not feeling as satisfied as I would have if I threw 330 on and squatted 3's with my normal form. AELS i guess. Hit the weaknesses hard and don't give a fuck about the weight

FP · « **Reply #419 on:** April 29, 2017, 10:19:29 pm »

4/27
rest. busy day

4/28
lots of experimental plyos, most of which messed with my knee a bit
DLRVJ x15, 33" 2-step ugh
10x60y slight incline sprints, 25s jog back rests

4/29

few DLRVJ's, nothing good

Superset:
-Banded reverse hyper 3x8
-Hang power cleans ~8 sets, 185x1 [really need more work on technique, tweaked back on bad catch]

20" alternating step-ups: 185 3x10, 195 x10

decline situps
ab wheel
toes to bar back

Superset:
-captains chair straight leg swings x40,40
-SL Ham hyperextension: 30 3x8, 35 x8 ea.leg

Machine Ham Curls: 220 x6, 235 3x6

BSS
L: 65's x8,8,12
R: 80's x8,8,6 [straps]

KB swings (conditioning finisher): 80lbs 3x20, 1x16, 3x15, 1x20 [1:30sec rests]

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Author Topic: FP's log (Read 465357 times)

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