Author Topic: FP's log (Read 465335 times)

adarqui · « **Reply #615 on:** December 15, 2017, 03:44:04 pm »

Quote from: LBSS on December 15, 2017, 03:06:42 am

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

x2

behind the neck is really rough, always been afraid of it myself. Tried it a few times but felt scary. FP's mobility skills & attention to detail in that department, are probably a huge difference maker.

FP · « **Reply #616 on:** December 16, 2017, 09:25:01 pm »

This should have been a rest day. With finals week over and classes done I suddenly have as much time as I want to train.. but I need to rest.

Chinups 3x8

SS1a:OH tricep DB extension: 60 2x8, 65 x8 (+5 lbs last set)
SS1b: DB curls: 30's x8,8, 35's x8 (+5 lbs/arm last set)
SS1c: Ab machine 120 (max resistance) 3x12

SS2a: Flys 30's 3x8
SS2b: Reverse flys: 20's x8,8,7 (+5lbs/arm)

SS3a: Tricep Pulldown: 3 sets up to 95 x8
SS3b: Rows: 150 3x8

Squat 315 x5,5,5,4 ugh

FP · « **Reply #617 on:** December 17, 2017, 05:10:14 pm »

Went to the gym for a recovery run and overdid it again. Threw in lots of core volume and then played tennis. Need to stop doing upper body brolifting. Functionality first

2.6 miles in 18:30
- first mile at 8:50 pace
-next half mile at 6:20 pace
- one mile at 6:55 pace

SS1a: cable knee drives: 42.5 3*10 ea side
SS1b: cable wood choppers: 42.5 3*10 ea side

SS2a:side planks w/ 45lbs 3*45s (+15s/ side)
SS2b:russian twists w/ 45lbs 3*16
SS2c: OH DB carries : 40's 3* 25s

SS3a:clap push-ups : 3*10 (+2 reps/ ea set)
SS3b:TRX rows: 3*8

SS4a:Calf raises : 400 6*15
SS4b:seated calf raises: 110lbs 3*20 (+20 lbs, -pause)
SS4c:band assisted ankle jumps: 3*10

1hr tennis: we only rallied but I was looking alright. Might look to get more into tennis at some point.

FP · « **Reply #618 on:** December 18, 2017, 04:12:37 pm »

12/17
BW: 197
Aches: left hamstring slightly pulled, left elbow a little cranky

SS1a walking lunges 110 3*16
SS1b side lunges 110 3*8 ea side
SS1c reverse lunges 110 3*16
SS1d curtsy lunges 110 3*16

Cap chair side to side over a foam roller *12,16,11

SS2a crunches 3*30
SS2b v-ups 3*12
SS2c Russian twists w/ 30lbs 3*20
SS2d captains chair *9+5, 20, 15

Machine trap bar DL (low handles):
360 *5
410 *5
460 *1F lost grip. Straps next time

SS3a: alternating step-ups 15" box, 110 lbs 3*24
SS3b: machine RFD trap bar DL: 270 3*5

alt arm KB swings 30lbs 5*20 (30s rests)

FP · « **Reply #619 on:** December 19, 2017, 06:26:56 pm »

12/18
Well the last 3 days were mostly core and some upper/lower volume so that's my deload I guess.

Ss1a: Squat:
315*3
335 2*3
355 *2+1 (15 sec break between last reps. pretty easy however depth not atg, but below parallel)

315*5

Ss1b: depth jump off 10"
4*5 nice. my highest touch was maybe 1.5" higher than the vid, which I believe to be around 33")

SVJ: 2*3 pretty good. I don't have measurements. Lower than DJ

Bench:
175 2*5
135 (paused)* 8,8,8,10

Max resistance Sprint treadmill intervals:
40 steps *4 (30-40s walking rests)
50 steps *1

ultimate *90 mins
RPE 7
Playing real competitively despite being almost 15lbs heavier than in-season. Being bigger is kind of fun but optimal end-season weight will probably be like 180

<a href="http://www.youtube.com/watch?v=JlhmxULz-2Y" target="_blank">http://www.youtube.com/watch?v=JlhmxULz-2Y</a>

adarqui · « **Reply #620 on:** December 20, 2017, 12:45:15 pm »

Quote from: Final Phenom on December 19, 2017, 06:26:56 pm

12/18
Well the last 3 days were mostly core and some upper/lower volume so that's my deload I guess.

Ss1a: Squat:
315*3
335 2*3
355 *2+1 (15 sec break between last reps. pretty easy however depth not atg, but below parallel)
315*5

solid!!

Quote

Ss1b: depth jump off 10"
4*5 nice. my highest touch was maybe 1.5" higher than the vid, which I believe to be around 33")

SVJ: 2*3 pretty good. I don't have measurements. Lower than DJ

Bench:
175 2*5
135 (paused)* 8,8,8,10

Max resistance Sprint treadmill intervals:
40 steps *4 (30-40s walking rests)
50 steps *1

ultimate *90 mins
RPE 7
Playing real competitively despite being almost 15lbs heavier than in-season. Being bigger is kind of fun but optimal end-season weight will probably be like 180

FP · « **Reply #621 on:** December 20, 2017, 05:32:52 pm »

12/19
Fasted

Behind head bb ohp:
95*8
105*8 PR
115*6 PR

Ez bar curl: 75 3*8

Ss1a: situps w/ 30lbs 3*30
Ss1b: Russian twists w/ 30 lbs 3*30

Ss2a: pull-ups 7, 4+2+1+1, 4+1+1+1 dunno what happened here
Ss2b: triceps cable extension 72.5 3*8

Traps: 230 2*15

Shots *50
SL SVJ 2*3
Dunks *10

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

Mikey · « **Reply #622 on:** December 20, 2017, 09:04:41 pm »

Quote from: Final Phenom on December 20, 2017, 05:32:52 pm

12/19
Fasted

Behind head bb ohp:
95*8
105*8 PR
115*6 PR

Ez bar curl: 75 3*8

Ss1a: situps w/ 30lbs 3*30
Ss1b: Russian twists w/ 30 lbs 3*30

Ss2a: pull-ups 7, 4+2+1+1, 4+1+1+1 dunno what happened here
Ss2b: triceps cable extension 72.5 3*8

Traps: 230 2*15

Shots *50
SL SVJ 2*3
Dunks *10

EASY!

adarqui · « **Reply #623 on:** December 20, 2017, 09:14:26 pm »

Quote from: Final Phenom on December 20, 2017, 05:32:52 pm

12/19
Fasted

Behind head bb ohp:
95*8
105*8 PR
115*6 PR

Ez bar curl: 75 3*8

Ss1a: situps w/ 30lbs 3*30
Ss1b: Russian twists w/ 30 lbs 3*30

Ss2a: pull-ups 7, 4+2+1+1, 4+1+1+1 dunno what happened here
Ss2b: triceps cable extension 72.5 3*8

Traps: 230 2*15

Shots *50
SL SVJ 2*3
Dunks *10

that was pretty nasty.

FP · « **Reply #624 on:** December 21, 2017, 11:25:03 am »

I think most of my workouts are fasted morning workouts.

1/20
BW:196

Fsq:
255 *5
275 *3
295 *3

by 10lbs
205 *14

French contrast ABCD:
A: Half squats:
365 *5
385 *5
B: DJ's off 15": 3*5 (last session was good. This session was better)
C: trap bar jumps:
135 2*5
95 *5
D: stiff leg ankle hops 2*15

Ss1a: fly's 35's 3*8

Ss1b: reverse fly's 17.5's *8,8,12

Ss2a: ab wheel side to side: 3*16
Ss2b: reverse ab wheel side to side: 3*14

Precor rows: 90 2*8, 105 *8

Overhead lunges:
75*8
95*16
95*16
105*12

125 *4+2

Losing balance a bit

Pickup *120 mins
RPE 6
Holy shit I'm in really good shape from doing minimal recovery lifting and supersetting constantly.

adarqui · « **Reply #625 on:** December 22, 2017, 09:56:31 am »

Quote from: Final Phenom on December 21, 2017, 11:25:03 am

I think most of my workouts are fasted morning workouts.

1/20
BW:196

Fsq:
255 *5
275 *3
295 *3 by 10lbs
205 *14

French contrast ABCD:
A: Half squats:
365 *5
385 *5
B: DJ's off 15": 3*5 (last session was good. This session was better)
C: trap bar jumps:
135 2*5
95 *5
D: stiff leg ankle hops 2*15

Ss1a: fly's 35's 3*8
Ss1b: reverse fly's 17.5's *8,8,12

Ss2a: ab wheel side to side: 3*16
Ss2b: reverse ab wheel side to side: 3*14

Precor rows: 90 2*8, 105 *8

Overhead lunges:
75*8
95*16
95*16
105*12
125 *4+2
Losing balance a bit

some of these are PR thread worthy for sure, like FSQ PR

heavy overhead lunges sounds brutal. seems like a great lift though.

Quote

Pickup *120 mins
RPE 6
Holy shit I'm in really good shape from doing minimal recovery lifting and supersetting constantly.

awesome.

FP · « **Reply #626 on:** December 22, 2017, 10:55:31 pm »

1/21
Didn't feel like training today. Pumped out a little bit of volume and called it very early

Trap Bar DL
325 *5 rfd
375 *1+1+1+1+1 rfd
375 *3
395 *2
325 *10

SL ham cable hyper
40 *6
45 *6 /ea leg

Max resistance sprint treadmill intervals):
40 steps *4 (30s walking rests)
60 steps *1

SL leg press:
270 *8,8 / ea leg

Shots *75 3-pointers looking pretty good maybe 2/5 or 1/3 makes
Dunks *5 eh

FP · « **Reply #627 on:** December 23, 2017, 08:05:36 pm »

9th consecutive day training!

Ultimate Tourney ~4 hours: 7*20 minute games+byes

Highest level tourney I have played at. A I am still probably one of the fastest at this event but feeling kind of bulky and most definitely need to be much faster and more nimble at pro tryouts in a few months. Throws looked fine. In great shape but not in frisbee shape.

-air game: 4/5: lot of posterizing skies including some against very good players - going up pretty well with both SL plants and either hand
-acceleration: 4/5
-change of direction: 2/5 Heels and toes absolutely destroyed from the poorly sized turf shoes I wore. Very painful. A little slow out of hard plants, rounded cuts could be better.
-top speed: 3/5 this still needs a lot of work
-mental presence: 2/5 a little out of it

FP · « **Reply #628 on:** December 24, 2017, 02:55:37 pm »

12/24
BW:194
really short rests for everything

DB OHP: 45's *8,8,8 [+weight]

ss1a: deadbugs (3s ecc): 4*26 [+reps]
ss1b: landmines: 65 3*12, 75 *8 [+weight]

ss2a: pullups 3*8
ss2b: lunge hops 3*8

ss3a: cable knee drives 47.5 3*12 /ea side [+weight, +reps]
ss3b: side to side reverse ab wheel *20, 14+6, 12+8 [+reps]

ss4a: bosu ball DB arm drives: 20's *30,30,40 [+reps]
ss4b: single arm pullups: [+extra heavy set]
-L: 100 *8, 85 *7, 5+2
-R: 100 *8, 85 *8,8

Battle ropes (20-30s rests): [+shorter rests, +more reps]
ss5a: alt slams 4*30, 2*40
ss5b: double arm slams: 4*15, 2*20

So there is something definitely inconsistent with pullups and it has to do with core stability. I noticed that sometimes my pullups are a lot stronger and it is usually after I do certain core movements. Tested it out today, doing pullups after eccentric deadbugs and what do you know - my pullups felt strong again. How bout that.

FP · « **Reply #629 on:** December 25, 2017, 06:44:46 pm »

12/25

Ss1a: Squat:
305*5 paused
355 *2,2,2,2 pretty easy

Ss1b DJs:
4*5

Hit my hand on a railing going up for dj and injured my wrist. It's pretty gnarly looking, bony lump right index finger around the base of the wrist. Waiting on an X-ray at the hospital

UUPDATE: it's fractured for sure and possibly dislocated. cant really use my right hand for anything. No DB's, probably no BB. I can't draw or write which is the big killer, I can't work and I don't know if I'll be able to continue with my digital art class that starts next week. I foresee a lot of leg press volume in the future, maybe zercher squats or some funky front rack shit. We will see.

Adarq.org

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Author Topic: FP's log (Read 465335 times)

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