Author Topic: FP's log (Read 465453 times)

FP · « **Reply #600 on:** December 05, 2017, 10:36:10 am »

Yeah that jump in weight was a bad decision. first rep of 415 was wobbly asf, should have known I was not ready for 5rm or heavier half squats yet. Will do an ISO squat push next time I try to do svj/dlrrvj French contrast.

FP · « **Reply #601 on:** December 05, 2017, 12:38:48 pm »

12/5 AM
Workout time:1 hr 15

Treadmill sprints 3x15s w/ jog between

5 mins stretches

BP (60s rest):
135 x8
185 2x3
135 x 10, 8 (pause)

Ab wheel (60s rest):
15, 15, 28

Rows :
60 x10,
85 x 8,8

SL hack squat rhythmic partials:
90 x20, 180 x20 /ea leg

DB Ohp (60s rests):
40's x 10, 10, 7 (+2, +2, -1)

RFD RDL (below knee):
225 x8
275 x8
295 x8,8

Edit: I put in the wrong number for bench. 185 2x8 would have been insane and a huge PR

PM

Throws x 300 (45 mins) - not great consistency..

FP · « **Reply #602 on:** December 07, 2017, 11:40:17 pm »

12/7

AM:

Trap Bar machine BSS:
L: 180 x 5, 230 x3, 5
R: 180 x 5, 230 x5, 6

seated DB OHP:
40's 3x8 (+2 reps)

Leg Press:
270x8
360x8
450x8
540x8
630x8
720x8

PM1:

30 mins cycling

10 mins stretching

Decline Situps:
15lbs 3x8

DB Rows:
80 3x8 each side (+5lbs)

Tricep overhead DB extension:
60 3x8

PM2:

Throws x 30 min
Pickup x 45 min

Seeing some rust when throwing and catching. Definitely need to get more touches in.

FP · « **Reply #603 on:** December 09, 2017, 02:46:50 pm »

12/8 uppers

BW: 196 - I was avg 185 for most of the fall
DOMS: glutes, hip flexors a lot, quads, hams a little

Banded Y-T-W for posture: 3x8 each

SS1a: Push press:
115x5
135x5
115x5F
95 3x8

SS1b: landmines
Bar+45 x16
Bar +65 x8 (+10 lbs, +2 reps)
Bar +60 x10,12,12 (+5 lbs, +4 reps)

SS 1c: Deadbugs (3s ecc):
x 25, 25, 20 (+5 reps first 2 sets)

Standing calf machine:
320 x 20+10+10
320 x 15+10+10
320 x 15+10+10

Pullups:
x6
3x8 (+1/ set)

SS2a: Waiter carry:
L: 45lbs x60s, 45s, 45s (+15s rep 1)
R: 45lbs x60s, 60s, 45s (+15s reps 1,2)

SS2b: DB curls
30's x 8,8,8F (+10 lbs, -4 reps)

SS3a: dips:
x8, 7, 5+2

SS3b: reverse flys:
15's 3x8 (+1 set)

Gonna try to set up some tennis or ball or football and take a needed break from the gym. Shoulder stability and strength needs a lot of work

LBSS · « **Reply #604 on:** December 10, 2017, 12:31:42 am »

tell me about it re: shoulder. mine is still fucked from hucking and then trying to play tennis too ambitiously in august. if you do play tennis just be careful, warm up super well, and don't get ahead of yourself. in other words, don't be like me.

adarqui · « **Reply #605 on:** December 10, 2017, 01:30:31 am »

Quote from: LBSS on December 10, 2017, 12:31:42 am

tell me about it re: shoulder. mine is still fucked from hucking and then trying to play tennis too ambitiously in august. if you do play tennis just be careful, warm up super well, and don't get ahead of yourself. in other words, don't be like me.

don't be like me either.

tennis wrecked my right elbow (tennis elbow). Also, my right hip was pretty jacked up during that time, probably from tennis and bad stretching combo. Edit: Tennis also wrecked my right hand .. remember I started playing lefty because my thumb/hand got all jacked up?

the theme here is, tennis is intense. ease into it.

FP · « **Reply #606 on:** December 10, 2017, 02:36:00 pm »

yeah I'll ease into it. Haven't had much injuries associated with tennis in the past which is why I do it on rest days.

I do have a rotator cuff injury that I haven't addressed that's been around for more than a year. I am doing a lot of targeting the shoulders and a few rehab exercises

I've had elbow issues on my throwing arm from too many Hucks but not recently and usually short term

FP · « **Reply #607 on:** December 10, 2017, 09:13:58 pm »

1/09 French contrast sprints

French contrast set A *2:

-SS1a :DL off 3" blocks:
365*3
365*1+1+1+1+1
-SS1b: sprint treadmill 2*3 6-8 sec intervals
-SS1c: alt step up jumps 2*10
-SS1d: overspeed band assisted sprints 2*6*10Y
-ME 15Y Sprints 2x4

French contrast set B:

-SS2a: hip flexor ISO with 50 lbs *10
-SS2b: RFD hanging leg raises *25
-SS2c: RFD cable knee drives 30lbs*10 ea side
-SS2d: overspeed sprints 15Y *6
ME sprints 40y x4

Sprints felt very fast after the last FC set, I especially feel that this might be helpful for top speed. My turnover felt faster than usual. Do not recommend using DL with French contrast, will do trap bar next time.

Calves are RIDICULOUSLY sore from those myo sets yesterday.

adarqui · « **Reply #608 on:** December 10, 2017, 11:37:39 pm »

Quote from: Final Phenom on December 10, 2017, 09:13:58 pm

1/09 French contrast sprints

French contrast set A *2:

-SS1a :DL off 3" blocks:
365*3
365*1+1+1+1+1
-SS1b: sprint treadmill 2*3 6-8 sec intervals
-SS1c: alt step up jumps 2*10
-SS1d: overspeed band assisted sprints 2*6*10Y
-ME 15Y Sprints 2x4

French contrast set B:

-SS2a: hip flexor ISO with 50 lbs *10
-SS2b: RFD hanging leg raises *25
-SS2c: RFD cable knee drives 30lbs*10 ea side
-SS2d: overspeed sprints 15Y *6
ME sprints 40y x4

Sprints felt very fast after the last FC set, I especially feel that this might be helpful for top speed. My turnover felt faster than usual. Do not recommend using DL with French contrast, will do trap bar next time.

Calves are RIDICULOUSLY sore from those myo sets yesterday.

interesting session. seems intense as fu*k!

FP · « **Reply #609 on:** December 11, 2017, 08:39:29 pm »

french contrast is pretty intense. low volume except on power movements and longer rests between ME efforts.

12/11

Asked a cute girl out. Might try some crossfit with her this week

calves still very sore
short rests for everything except sumo DL

HangPClean:
185 x5,5,5 (20-30 sec breaks)
195 x5 singles (15 sec rest between singles)
205 x5 singles (15 sec rests)

Sumo DL:
225 x8
315 x5
345 x5
355 x4 (-1 rep) (asked the trainer to tell me to stop when lower back started bending slightly. aels)

Alternating RFD banded knee drives:
3x30
1x 20+20+15 (10s rests)

SS x3:
-Bosu ball russian twists: 3x20
-Bosu ball alt sprint ROM press: 3x20 (10/side) (-5 lbs, +RFD)

SS x3:
-One arm pullups:
--R: neg100 x8, neg85 x8,8 (+neg15lbs, +2 reps)
--L: neg100 x8 neg85 x7,4F (+neg15lbs, -2 reps)
-RFD pause GHR:
--BW 3x15.
--35 lbs over head 3x12

SS x3:
-Clap pushups: x12,8,8
-V-ups x12,12,12

adarqui · « **Reply #610 on:** December 11, 2017, 09:52:22 pm »

Quote from: Final Phenom on December 11, 2017, 08:39:29 pm

french contrast is pretty intense. low volume except on power movements and longer rests between ME efforts.

12/11

Asked a cute girl out. Might try some crossfit with her this week

your speed/power in that crossfit session will be off the charts.. lol.

Quote

calves still very sore
short rests for everything except sumo DL

HangPClean:
185 x5,5,5 (20-30 sec breaks)
195 x5 singles (15 sec rest between singles)
205 x5 singles (15 sec rests)

Sumo DL:
225 x8
315 x5
345 x5
355 x4 (-1 rep) (asked the trainer to tell me to stop when lower back started bending slightly. aels)

Quote

Alternating RFD banded knee drives:
3x30
1x 20+20+15 (10s rests)

SS x3:
-Bosu ball russian twists: 3x20
-Bosu ball alt sprint ROM press: 3x20 (10/side) (-5 lbs, +RFD)

SS x3:
-One arm pullups:
--R: neg100 x8, neg85 x8,8 (+neg15lbs, +2 reps)
--L: neg100 x8 neg85 x7,4F (+neg15lbs, -2 reps)
-RFD pause GHR:
--BW 3x15.
--35 lbs over head 3x12

SS x3:
-Clap pushups: x12,8,8
-V-ups x12,12,12

FP · « **Reply #611 on:** December 12, 2017, 01:54:58 pm »

12/12

Finals week..

sprint treadmill intervals: Max resistance 3*~16 (20s rests)

Full squat:
315 *5
335 2*3

Squat partials - gradually increasing depth from quarter to half squat:
405 *8,8,8 (earlier sets were more quarter sq, later sets more half squat)
225 *36 (half squats)

DJ's:
16" box *3,3
10" box *3,3

DB jump squats:
50's x3+2
30's x3+3+2

Sprint treadmill intervals:
Max resistance 5* 20-30 steps (20s rests)

SL cable ham hyperextension:
R:
45 *6
50 2*6

L:
45*6
50*6

55*6

Stiff leg ankle hops 2*12

Calf super-super set (10s between exercises, 90s between a
SS):
SS1a:seated paused calf raises: 90 3*20
SS1b: standing calf machine paused (legs squared): 340 3*8
SS1c: standing calf machine paused(toes ext rotated) 340 3*8
SS1d: standing calf machine paused ( toes int rotated) 340 3*8

RFD paused GHR:
BW *15
35lbs overhead *8
45lbs overhead *7,6 (no pause)

20 mins stretching

Really need to rest. Wanted to do another SVJ French contrast but I'm too burned out for good ME jumps. Depth jumps fucking sucked.

Upcoming 3 day deload feat:
- agility ladder
- core
- breathing
- throws
- dynamic flexibility

FP · « **Reply #612 on:** December 14, 2017, 08:39:01 pm »

Even in the midst of finals week, could not bring myself to do a 3 day deload. 1 day rest is fine to get my mojo back for lower vol session

12/14
Workout time: 1hr 30

Trap bar DL:
325*5
395 3*3 (PR tie)
315 *5, 5, 5, 10 (45s rests, RFD) (+extra volume)

Behind the head seated OHP:
85*8
95 2*8 (+1 set)
105 *8F (+10lbs, +1 set)

ss1a: DB reverse flys 15's 3x8
ss1b: bent over DB external rotations 12.5's 3x8 (+2.5lbs/ arm)

ss2a: Dec situps (overhead weight):
BW x25
10lbs x12 (+4 reps)
25lbs x1 (+5 lbs) big

10lbs x12 (+4 reps)
ss2b: Palloff Press 3x8 ea side

ss3a: Bar Curls: 65 2x8, 70 1x8
ss3b: Tricep cable machine: 57.5 3x8

jumps+dunks x25 - got a few hard dunks in including 1-step DLRVJ. Not high enough to tomahawk. If I could palm the ball with my left hand I could dunk off R-SLRVJ.

SVJ @31"
DLRVJ @33.5"
L-SLRVJ @30"
R-SLRVJ @32"

bball skill dribbling x 20 mins

LBSS · « **Reply #613 on:** December 15, 2017, 03:06:42 am »

105x8 seated btn ohp is really solid, especially considering how long your arms are.

FP · « **Reply #614 on:** December 15, 2017, 03:05:57 pm »

Yeah the OHP PR is actually pretty big. I think those waiter carries helped a lot cause they teach you to brace the shoulder girdle.

12/14

2 work intensive days with 2 finals. 3 hrs sleep, fasted. Ugh Pretty below average training today. Low volume, low intensity. I should really rest more.

HPC from mid thigh block
185 *5,5,5

fsq
225*5

SS1a: hack squat partials up to: 540*10
SS1b: DJ's off of 10" : 4*6 (some really good ones here, improved by 4" from start to finish

DL hurdle bounds: 10* 5 bounds (20-30s rests)

SL alternating hurdle bounds: 4*5

Jumps * 30 pretty meh. Nothing noteworthy at all. Experimenting with some DLRVJ side plants.

Adarq.org

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Author Topic: FP's log (Read 465453 times)

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