Adarq.org

10/30
Practice 2 hours
RPE 5

Pullups 7x7 (longer rests for later sets)
Deadbugs 6x20 slow eccentric

11/02
Practice 2 hours
RPE 7
Team positions announced and I will be a starting O-line handler cause it's what the team needs. This position is all about consistency, excellent throws and smart decision making. Just mentally not there this practice (possibly because of under-eating). I threw 5 awful turnovers during 7v7, all attempts at difficult break throws. This cannot happen ever again.

11/03
GYM 3 hours
RPE 8

SL cable ham hyperextension:
40 x6 /ea leg
45 2x6 /ea leg

Alt. bounds:
20 sets of 4 bounds (not sure if I should be focusing on short GCT/quickness or distance. Inclined to think short GCT will be better training because I'm strength>power dominant)

Hang Power clean:
185 x5
205 x2+3
215 3x2 PR tie (feel like I could do more but grip is giving out)

Power clean from blocks (upper thigh, short rests):
165 x5
155 4x5
165 x5

Trap Bar DL:
325 x5
375 x5
385 x4F (really felt like I could have done 5.. forgot my straps at home  )
375 x5

Squat:
225 x5
275 x5
295 x5
305 x5
315 x5 very uncomfortable for knee but it got better each set. Good to know I can still full squat, it's been like a month

Paused half squat:
295 x8
315 x8 wiped

Natural ham curls
sled push


Core Circuit (60s rests):
-Deadbugs: 5lb ankle weights, 10lb hand weights x15,15,10
-Russian twists: 45 deg torso, 2-4s slow reps x15,15,10
-Ab wheel x12,12,8

congrats on the designation, vote of confidence from the team.

Thanks. Will be focusing more on acceleration and agility from now on, as well as upper body to keep hucks strong. Lots of throws as well. The thing that sucks about O-line handling is I don't get to rely on athleticism that much. Will definitely be a learning experience in terms of character and chemistry.

11/05

AM:
30 mins throws

PM:
Gym uppers
RPE 4.5

DB bench:
40's 4x15 (60s rests)

SS:
-Banded Palloff Press: 3x10
-Banded scapula adductions: 3x10

Pullups: 7,7,7

DB OHP: 35's 8,8,7 (60s rests)

Sprint SPP lower ROM: 25's 3x20

Assisted one arm pullups (sprint SPP upper ROM): -115 x8,8, -100 x6 /ea arm

Flys: 25's 2x8, 22.5's x8 (60s rests)

Rows: 80 3x8


Stretches, rolling x 10 mins

Took the week off training to prepare for my last fall tourney which was this weekend. Been having a number of pains and injury symptoms and didn't want to aggravate anything.

Tourney went well. We were seeded 14, placed 8th. Got some skies, layouts, a layout D. 0/4 completed hucks (2 badly executed blades just out of reach, 2 ended up getting poach D'ed).. There might be some video footage at some point. I made my share of mistakes but the problem is not really with me. Our team is super top heavy (4-5 really good people, maybe 5 okay people and a lot of people that don't know what they're doing that well) and our coach played a lot of developmental lines which is fine in the fall season but not great for winning.

Really want to get people serious about doing workouts in the winter offseason. I will be building a program for myself prioritizing acceleration with a secondary focus in change of direction which I will post soon.

11/22

2 hrs frisbee pickup:
I forgot to eat breakfast and I was in for hell on earth. Glycogen stores felt completely depleted it was pretty embarrassing how gassed I was getting from moderate level of play. Was ridiculously windy too.

11/23

400m in 1:15
10 min stretches + dynamic warmup

Jumps x25
SVJ:~30" (PR 32.5")
R-SLRVJ (3-step): 32.5" PR tie
RL-DLRVJ (3-step): 34.5" (PR 35.5")

40Y sprints x5
kind of slow. Hip flexors just not moving as fast as I would like . I think my QL is a weak link because after each sprint I naturally put my hands on my hips for extra support.

Football Pickup x 1 hour
some guys were playing on the turf and they were down a person so I asked to play. Ended up going pretty well although it wasn't super competitive. Scored on a bunch of deep shots although I got beat a lot on defense cause I kept watching the ball instead of my person. I think playing football would help me really improve my rounded cuts.

11/28 Uppers

SS:
-Pullups: 6,6,6,5+1+2
-Clap Pushups: 8,8,8,16

Core Circuit:
- 45lb side plank x45sec,30s,30s/side
- 45lb Russian Twists x20,20,20
- 45lb plank x45s, 30s, 30s

Seated OHP:
85 x7,7,7

SS:
-Tricep Pulldown: 50 3x8
-Bicep Curl 20's 3x12

Shrugs:
180 2x15
230 x10

12/1 french contrast test

Superset (1min between exercises, 5 mins between supersets):
-Pause half squats: 315x7, 365x5, 415x1 (tweaked back),315x6
-18" depth jumps: 3,3,3
-Jump squats: 75 3x5
-Wall skateboard pushoff: 3x10
-SVJ x3,3,1

I was kind of in a rush so the breaks I used were too short. SVJ rose by 2" between set 1 and 2 which is good, granted maybe it wasn't super warmed up. Set 3 i tweaked my back.

12/3
AM: contrast training SPP
Workout time: 1 hr 45 min
Back is still tweaked so I worked around it this workout.

SS x3 (90s rests):
-Pause RFD Leg Press
--270 x20
--360 x20
--450 x15
-Sled pushes
--(max intensity) 2x 15 sec pushes
--(max intensity) 10s+10s+10s

Sprint starts (15-30s rests):
x15 ea/ leg

SS suitcase carry x2 (90s rests) (-1 set fewer):
-Right arm:
--110 x62 secs (+10 lbs, +2 secs)
--100 x60 secs
-Left Arm:
--110 x60 secs (+10 lbs)
--95  x54 secs  (-5lbs, -6 secs)

SS x3 (120s rests):
-Shuffle sled push:
--(max resistance) 3x8 steps/ ea leg (+higher resistance, -4 steps )
-Skater hops (paused)
--3x12

SS x3 (30s rest):
-Banded reverse flys (ecc):
--3x12
-Palloff press:
--3x8 (+higher intensity)

man that sux about the back tweak. how bad is it? Those kinds of tweaks seem much more of a probability when mixing heavy strength reps with explosive jumps/landings from my experience too.. mostly knee/ankle tweaks for me though.

415x1 in there seems pretty intense though, especially after repping 365. pretty big jump in weight.

hope it's nothing.