Adarq.org

Thanks for looking out Leonel! From looking at my other vids I generally get my shoulders over the bar and more quad extension although never full, shows how inconsistent my technique still is. Got 0 clue how I'm supposed to "scoop" it while getting a violent hip extension, online articles seem to suggest pulling from different heights.

6/10 (cont)
~1 hour messing around with change of direction/agility ladder stuff.

6/11
2 hour walk

6/12

Pullups: 5,7,6,6

Sumo DL (working on form):
225x5
315x5,4F (almost called it a day right here)
315x3,4,5
335x5
355x5F

<a href="http://www.youtube.com/watch?v=OvMqUNN5UN4" target="_blank">http://www.youtube.com/watch?v=OvMqUNN5UN4</a>

DL criticism welcome. I've always had problems keeping a straight back, mostly cause of my proportions. My focus for this session was to fix my hip movement, my hips usually shoot up a lot before I even start the lift. Still a problem, but compared to my vids from last session I start the lift with my quad more horizontal, last session my thigh shot up to like a 45 degree angle.

SS:
-RDL (RFD): 225 5x10
-Dec. Situps (6:0:1):
--hands behind head x8
--5lbs x7
--hands behind head x5+2 (-2 reps)
--5lbs x5+1 (-1 rep)

SL-RDL:
R:
-135 6,6,8
L:
3" rack pull: 135x6,6
2" rack pull: 135x6

SS (minimal rest):
-Captains Chair: 20, 25, 25+5, 30+5
-Standing Ab wheel partials
-Ab wheel rollout: 3x8,6

SS (1 min between supersets):
-Battle rope alternating: ~22-28s x5
-Battle rope slams: 10reps x4, 10+8 reps
-45lb plank: 3x30s, 29s, 28s


Notes:
PULLUPS: Forgot phone in locker, didn't film pullups. Stalling hard, no idea what's wrong. Looked through winter notebook and I was busting out 10,11,11 at one point. Tried to start with pullups to be completely fresh but it didn't help at all. Pretty full ROM, body starts rocking around rep 4 (which might be a problem with maintaining the shoulders back position) so I touch my toes to the ground to steady it and am forced to do a dead hang with no stretch reflex.
SUMO DL: Trying to pull without my hips shooting up. I think the reason this happens is because I have difficulty activating my glutes in the bottom position and getting tension in them before starting the lift. Slight back rounding towards the last reps of the last set.
DEC SITUPS: Trying to keep a completely straight body (not curling head) during the eccentric and not drop during the last part, despite decreased weight my technique is a little better. Superset with RDL is good because RDL hits hip flexors eccentrically.
SLRDL: Especially wobbly on left leg, where I'm also missing hamstring ROM. Kind of dropping the weight during the last few inches on left leg, which might be an issue with hamstring activation in that last bit of ROM. Right leg technique film looks good.
AB WHEEL: Can't keep body straight, keep veering to the right for an unknown reason. Hip Flexor imbalance?
BATTLE ROPE SUPERSET: Great shoulder girdle pump.

Thanks, I'll definitely try that out!

6/12 (cont)
Physio BFRT left leg strengthening: 45 mins. Fucking brutal. Pretty much they restrict the blood flow to your leg so it's very weak and then they make you do bodybuilding style workouts with it. Felt like my quad was gonna pop.

6/13
Early morning pullups: 5,8,7,9 (The doorframe pullup bar makes these easier, grip still slipping up a bit)

Back a little sore.

Behind the head OHP:
90 2x8
95 x6
90 x8

Squat (all 6:0:1):
RFD:
275 x5,3
245 2x5
Volume:
275 x5
285 2x5, 4

Leg Press:
360x8
450x8
520x8
550x8 (GRIND)
450x10

Push Press:
115x5
125x4F
115x5,5F

SS:
-Landmines +45plate 4x10
-side raises 80lbs x8 ea. side

SS:
-Palloff Press: 27.5 4x6(6 sec iso) each side
-Side Plank +70lbs 4x30 secs each side

Quad extension (1:2:1):
175 4x8
190 x8 (last isometrics not as long)
 
Notes:
SQUAT: so according to triphasic training, athletes should drop the weight/reps if there is a decrease in movement speed. SO that means no grinding sets, pretty much everything is RFD work, even when you're doing 90% 1RM. I assume the reasoning is to only hit the fast-twitch fibers. I'm not sure I could bring myself to do this, that would feel like a wasted workout.
LEG PRESS: after squat is a good look, definitely getting that quad overload.
PUSH PRESS: gotta look into the technique more, this tiny weight makes me feel weak as shit.
LANDMINES: too much subtle differences in technique of each rep, need to keep form consistent.
SIDE RAISES: Need to use less weight and keep it behind the torso a little bit.
SIDE PLANKS: need to put weight higher up the torso to overload the lateral core more, right now I'm hitting glutes partially.

Post workout: Core a little sore, left quad a little sore, shoulder girdle tiny bit sore.

On your deadlifts, one thing that helped me was taking the 'slack' out of the bar before starting the lift. I address the bar, take a 'starting position' and as i pull the slaxk out of the bar i breathe in and literally pull myself inot a tighter position. Almost like a sprinter in the blocks, youre in the blocks but relaxed then you take your start right before the gun. That 'jerk' is actually really good imo (sorry lbss!) because youre obviously aggressively pulling and we all know what momentum does. Im about to deadlift in a min and ill see if i can get a video of what im talking about (no one here lol its 230am).


Edit: Ok Propped the phone up on a warmup set. Quick walk through, I set up, grab the bar, wiggle it to show what im talking about when i say slack, then i get in position and you'll see me put tension on the bar. When you do this right you'll feel it load your glutes and hams NOT your quads (I guess thats another helpful cue). It doesnt look like much but it makes a difference. That small bit of tension takes out the wasted energy your putting out in the first milliseconds of the lift. Hope it helps man!
<a href="http://www.youtube.com/watch?v=aHvWBSUTGHM" target="_blank">http://www.youtube.com/watch?v=aHvWBSUTGHM</a>

Really appreciate the detailed response. Sinking into it to get a little stretch reflex but getting lots of tension in the P-chain is what I'll try to do. I have a lot of trouble getting the glutes firing hard in the starting position and getting them to be the primary driver, quads so dominant that they take over pretty much all leg movements.

6/16

Sumo DL:
365x1
380x1
405x1 

<a href="http://www.youtube.com/watch?v=MieNRWo7BJ4" target="_blank">http://www.youtube.com/watch?v=MieNRWo7BJ4</a>

Didn't wanna post this but I want to know if you guys think this is an acceptable amount of low back collapse for a training 1RM. I know I know I still don't quite have the tension in the bottom position but that might take me a while to get down.

Sumo DL RFD singles:
315 10x1 (25s rests)
315 8x1 (25s rests)

RDL (RFD 7:0:1):
235 4x6 (+10lbs, +1 rep, -RFD on last reps of last 2 sets)

Smith machine vertical shin squat: ~7 sets fucking around with form, trying to target glutes more

Some shoulder rehab stuff

calves
stiff leg DL
corrective BSS

Motivation super low from other stuff going on, ended it early

Decided I'm gonna cut out all squat variations, leg press and sumo DL. I'm gonna replace my sumo DL with conventional. I simply cannot have my quads getting any more dominant or I'm setting myself up for more injuries and bad mechanics not to mention the carryover to sport will be very minimal when I return. I'll squat every once in a while for maintenance

6/17
15 mins ramping intensity changes of direction, sprint starts, a few sprint attempts: injured leg gave out as I was transitioning from acceleration into top speed mechanics. Very Bad sign.

~30 mins HPclean technique work.
10 mins stretching

6/18

2x glute circuit very focused on mind-muscle connection
-side plank leg raises
-banded clams
-banded glute bridges
-banded kickback

SS:
-Banded reverse hyper: 4x8
-Pullups: 3x8 (body not wobbly, very promising)

HPclean:
205 x2F, 2F
185 12x 3's, some 3F. filmed all sets

RDL:
275 x8
295 x6
275 2x8
295 x6

SS:
-Machine Ham Hyperextension: 40 3x6 ea. leg (7 on last set, right leg)
-TRX rows: 3x8

Alt. Lunges (glute focus):
135x18
185x18
205x18
215x18

Same leg lunges:
R: 185x18
L: 185x16

SS:
-Glute bridge (1:2:1)
--135x8
--225x8
--295 3x10
-Wide grip Lat Pulldowns:
--70 x8
--80 x8, 8F


Right glute activating very poorly in 90 degree hip flexion.

HPCLEAN: Pretty much fucking squatting it. Still lots to work on.
RDL: back limiting factor.. as usual
Lunges: Great lunge variation but alternating lunges feels like endurance, need to up the weight, cut the volume and do same leg lunges. After getting consistent technique down.

6/20
30 mins throws
30 mins change of direction technique work

6/21

Glutivation

Sumo DL:
315x5
355 2x5, 4F+1

RDL (7:0:1):
255 4x6 (+10 lbs)

SL-RDL:
L: 1.5" rack pull: 155 x8, 175 x7,8 (wobbly last set)
R: 155 x8, 175 x7,7 (wobbly last set)

Same leg lunges:
L: 135x8, 205x8, 225 3x8
R: 135 2x8, 205x8, 225 3x8

SS :
-BSS (5:0:1):
--L: 45's 8,7,6+1F
--R: 45's 6,6,5+2
-Hip Thrust (5:0:1): 225 x9,8,6+3

BFRT x 60 mins

Notes:
Gonna ditch the upper/lower splits for now. Been making minimal upper body progress and having a dedicated upper body day might help.
This workout was excellent. Could have done a little more back work though.

Sumo DL: form was decent although still using too much quads
BSS focusing on loading and firing glutes throughout working like a charm.

how do your throwing workouts look?

I'm not sure if you are talking about throw quality or what kind of workout I'm doing so I'll answer both:

Short-mind range throws not too hot. I have a few releases that are pretty consistent but the more difficult throws especially high releases are pretty wobbly. Definitely well out of practice.
Mid-long range throws pretty fantastic some days and not too great on other days, mostly depends on wind and my mental state.

Last throwing session we worked through variety of releases at 15Y, did a marking drill (which went decent) and threw some hucks to finish.

Pretty much I have very little motivation to throw at this point since I'm not expecting to play for a while longer. Probably once I get a little closer the last 1/3 of the club season I'll be doing some more dedicated throwing workouts assuming I'll be playing. Expecting to be more of a O/D cutter role-player so my throws don't need to be especially top notch anyway