Author Topic: FP's log (Read 465554 times)

FP · « **Reply #675 on:** March 17, 2018, 09:46:21 pm »

3/17

20 mins rowing @ 2:15 pace, 4500m total

trx rows 3*7

dot drill *5: 53-55s range
dor drill partials *10
-- so i can do the dot drill pretty fucking fast for my height but my body control while doing it is very noticably bad. im very good at adjusting to my imbalances but my body is all over the place. solution: slow it down and focus on keeping my center of gravity over the center dot.

ss *3 (60s rests):
- alternating battle ropes *30
- battle rope slams *20

-- some dude started a chat with me while i was doing my dot drill and after i finished my battle ropes proceeded to completely destroy my battle rope speed. definitely should cut volume and up intensity+speed

FP · « **Reply #676 on:** March 18, 2018, 08:01:27 pm »

3/18

~9-10 miles @ 8:30-9:00 pace: 1hr 23 mins total run
--easy. was running with a friend who had to slow down a few times and eventually had to stop. but this was conversation pace for me. legs feeling a little tired and sore but no niggling pains or anything.
Distance PR!
Really should get a fitbit to help track progress a little better.

FP · « **Reply #677 on:** March 20, 2018, 07:56:08 pm »

3/20

75 mins
4 sets of 14 agility ladder variations
SL dot drill *6 sets of 36 hops /ea leg
DL dot drill *8 sets of 36 hops

--absolutely vicious. i would do a set of dot drill and run through a couple agility ladder drills, 10-15s between exercises, 30-90s between sets. tried to stay standing most of the time, and took long enough breaks to maintain speed and coordination. despite being pretty drained my final DL dot drills felt significantly faster than my first ones.

it feels like i burned holes on the inside balls of my feet.

need to do some on-field cutting asap and try to bring some of these footwork patterns to the field.

FP · « **Reply #678 on:** March 23, 2018, 02:59:50 am »

3/22
dynamic warmup
glutivation
10y sprints *5

french contrast *2:
-smith machine split squat overcoming iso *3/ ea leg
-alternating bounds *20
-safety bar alternatings step up hops 105*5 /ea side
-alternating lunge hops *15
-4 mins rest
-20m sprint *2

dunk mix *15 jumps
-easy dunks 1-step+ dlrvj
-bobbled in dunks w/ SVJ, rslrvj

kind of tired. gym at 1am not the best idea.

adarqui · « **Reply #679 on:** March 23, 2018, 06:22:09 am »

Quote from: Final Phenom on March 18, 2018, 08:01:27 pm

3/18

~9-10 miles @ 8:30-9:00 pace: 1hr 23 mins total run
--easy. was running with a friend who had to slow down a few times and eventually had to stop. but this was conversation pace for me. legs feeling a little tired and sore but no niggling pains or anything.
Distance PR!
Really should get a fitbit to help track progress a little better.

nice!!!

if you run with a phone there's tracking apps (like strava's app), but i personally hate those apps & running w/ a phone so.. not sure about fitbit, I know garmin's are solid tho.

fun fact: Nightfly (Vlad) works for Fitbit !!! (programming etc)

FP · « **Reply #680 on:** March 23, 2018, 08:00:38 pm »

3/23

safety bar alternating stepups:
215 2*12
235 *12
215 *12

cable ham hyper (0:1:3):
45 3*6 /ea side

ham curls:
175*6
190 2*6

leg press (paused):
450*8
500*8
550*8, 8 (+50lbs, +1 set from last time)

caps chair
3*25 (75s rests)

max resistance sprint treadmill 3*45 steps w/ 30s jog rests

head feels likw its gonna split open. das dat gooood shit

FP · « **Reply #681 on:** March 24, 2018, 04:19:16 pm »

3/24

3.75 mile jog with friend. avg 8:31 pace

throws *10 mins
-working into throwing short distances with the right hand. not too bad, actually.

25y warmup sprints *5

40y ME sprints *5

8*40y sprints @90% intensity, jog back rest
5 min rest
8*40y sprints @90% intensity, jog back rest

fucking beat. time for a few rest days

FP · « **Reply #682 on:** March 28, 2018, 12:33:48 am »

3/27

back squat:
225*5
275*5
295*5
315 2*5 RPE 6.5
-yes. si joint not bothering me. squat comeback here i come. 405 back on the table at some point.

contrast set *3:
-SVJ *2-3
-jump squat 95 *5,5,4

contrast set *3:
-sl ham cable hyper 50 3*6 /ea side
-alternating straight leg bound 3*12

dl jumps *~12: nothing great

FP · « **Reply #683 on:** March 30, 2018, 08:05:36 am »

3/29

sprints+shuffles mixed conditioning *45 mins
throws *60 mins
2v2 *30 mins

--right hand usage is progressively returning back to normal. was throwing hucks for about 20 mins with no problems at all.

FP · « **Reply #684 on:** March 31, 2018, 03:00:05 pm »

3/31

squat
295 *5
325 3*5
RPE: 7

jump squats
105 *5,3+2, 3+2

boeu ball squat *30,30

sl-rdl on pad 2*8/ea leg

dot drill
3*6 DL 3*6 Sl / ea leg

EDIT:
PM run: 4 miles in 29:20 ~ 7:20 mile pace

-was trying to keep up with a friend. died during the last 200m but otherwise consistent 7:15 pace!

adarqui · « **Reply #685 on:** March 31, 2018, 09:11:18 pm »

Quote from: Final Phenom on March 31, 2018, 03:00:05 pm

3/31

squat
295 *5
325 3*5
RPE: 7

jump squats
105 *5,3+2, 3+2

boeu ball squat *30,30

sl-rdl on pad 2*8/ea leg

dot drill
3*6 DL 3*6 Sl / ea leg

EDIT:
PM run: 4 miles in 29:20 ~ 7:20 mile pace
-was trying to keep up with a friend. died during the last 200m but otherwise consistent 7:15 pace!

ahhh nice 4 miler!!

FP · « **Reply #686 on:** April 05, 2018, 03:08:11 pm »

4/01
pickup *2 hours
-everything looks pretty clean. noticeable improvement in my footwork. no big problems

4/02
indoor pickup *90 mins
-handler shut down defense looks really good, throws look good, endurance is dominant. honestly dunno what im weak at.

hill sprints 4*6, 30s jog back rests, 5 min breaks between sets. focus on being upright and generating high power each stride, almost like uphill bounding

so i have practice for the first time today in 3 weeks and i will try to match up with my team rival which will be the test for what my current level is really at.

LBSS · « **Reply #687 on:** April 06, 2018, 02:40:07 am »

when are the next elite club or semipro tryouts?

FP · « **Reply #688 on:** April 06, 2018, 01:50:10 pm »

Quote from: LBSS on April 06, 2018, 02:40:07 am

when are the next elite club or semipro tryouts?

ive got sectionals on the 14-15th
med men is my goal team. they have a pickup this saturday and most of the tryouts early may i believe. i think i might have bronchitis so ill miss the pickup

4/06
practice was pretty mediocre. team not organized enough to play competitively at a high level and its kind of late to start building good habits now. was a bit mentally exhausted to be a active leader but ill do my best to get people on track next week

throws looked alright as a whole but there were a few bad ones. weird shortness of breath, need to take it easy a bit. lacking chemistry

FP · « **Reply #689 on:** April 06, 2018, 08:07:54 pm »

4/06

squat up to 315*3
-was really slow and felt heavy. probably poor recovery due to the low-quality sleep i've been getting lately

Superset:
-Dot Drill DL 6*6, SL 6*6/ea leg
-tricep pulldown 57.5 3*8
-curls 30's 3*8

SL-RDL:
2*8 /ea leg
50lbs 1*8 /ea leg
1*8 unstable surface /ea leg
30 lbs 1*8 unstable surface /ea leg

Reverse lunges off bosu ball:
2*8 weightless
2*8 15's

--was supposed to build off the squat but it wasn't there today so focused on SL stability

Adarq.org

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