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Author Topic: FP's log  (Read 465517 times)

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Mikey

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Re: FP's log
« Reply #765 on: July 24, 2018, 10:23:18 am »
+2
 :ibjumping: :headbang:
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FP

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Re: FP's log
« Reply #766 on: July 24, 2018, 08:17:48 pm »
+2
Thanks guys. I haven't PR'ed my DLRVJ in more than a year so this is kind of a big deal for me

7/24

SL eccentric/DL concentric Pistol half squat (5:0:1):
Right Leg:
-95*8
-115*8
-135*8
-155*8
-175*8
-195*8
Left Leg:
-95*8
-115*8
-135 *8
-155 2*8
-165 *8

French Contrast *2:
-Squat 295 *3
-14" Depth Jump *3
-Trap Bar jump 95*3
-Rhythmic vertical *3
-3 min rest
-SVJ *2
--SVJ decreased after set 2. Probably not good to do this after heavy SL eccentrics.

Squat
315 2*5

Linear Hack squat (60s rests):
270 *8
360 *8
410 3*8

SS:
-Hip Hike: 45 3*10 /ea side (left side form breaking down last set)
-Adductor machine: 295 4*8

5 min BSS Isometric /ea side

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FP

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Re: FP's log
« Reply #767 on: July 27, 2018, 08:48:42 pm »
+1
Even though my work hours got cut down, motivation has been low.

7/27 maintenance

Low thigh block power cleans:
185*5,3,3
205*3F
185 3*5

Pullups 3*8

Ab wheel *25, standing fail *3, 15

Bench
135 2*5
155*5
175 2*5
145 *5 paused
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FP

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Re: FP's log
« Reply #768 on: July 28, 2018, 08:23:22 pm »
+3
7/28

SS:
-Squat: 365 5*1
-Jump squat: 145 5*4
--squat movement efficiency could be better: on set 4 I had a perfect squat rep and felt like I could have done another relatively easily. If I can get most of my reps like that a PR might be on the table soon. Core a little wobbly during warmups and first workset

SL eccentric, DL concentric half pistols (5:0:1):
R: 135*8, 175*8, 185*8, 205*8
L: 135*8, 155*8, 165*8, 185*8
-first few sets wobbly, last sets felt strong. (+) weight

seated OHP: 105 2*5
-unusually weak

box jumps: 5*5

Rows: 160 3*8
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FP

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Re: FP's log
« Reply #769 on: July 29, 2018, 08:04:13 pm »
+2
7/29 my friend and I did a spontaneous improvised playground calisthenics workout

SS:
-monkey ring dead hang pullups: 3*7
-dips 3*9

Monkey ring maneuvering:
5 forward, 5 back, 5 forward *4 (( - ) reps set 3+4)

Ladder hand climb from high pushup:
4 sets * 5 reps * 3 rungs, up +down

Handstand pushups against wall:
*8,8,5

-mostly overloading the shoulders. calisthenics was good to try out
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FP

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Re: FP's log
« Reply #770 on: July 31, 2018, 11:23:39 am »
+3
7/30
League cancelled due to rain, but since I showed up early, decided to get some throws in anyway.

Hucks *100 in rain +50 throws

Soccer *90 min
-some guys on the field where I was throwing were down a person so I jumped in. The great thing about constantly trqining to be an elitw athlete is you can jump into pretty much any sport and be good at it. Picked up some moves as I went along, good mental awareness

Muay Thai *90 mins
-passed a martial arts place on the way home and decided to check it out. They had a class going on so I just joined in. mostly going through the motions but still fun. My right kick is so much more powerful than my left, probably due to frisbee. Tweaked the wrist a little bit with uneven punches
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FP

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Re: FP's log
« Reply #771 on: August 02, 2018, 06:15:21 pm »
+2
8/01

Change of direction workout *90 mins
50-50-50 shuttle *6, 60s rests
- spent most of the workout arguing with my trainer friend about the finer points of c.o.d. training. Lol good times

2 hr practice, 1 hr chalk talk
- kind of behind on diet, sleep and conditioning. Was pretty average at everything but decision making and focus were particularly bad. Throws noticeably average, as opposed to the exreme cobsistency of earlier practices when I was throwing daily. Drenched with sweat during warmups, exhausted in the first game of mini. By the last game of mini I stopped sweating and stopped being tired. Definitely a strange energy system switch

8/02

Tennis *20 mins
-rained out again! So disappointing, some of my best rallies ever

Sl ecc/ DL con half pistols (5:0:1):
R: 135*8, 175*8, 205*8, 225 2*8
L: 135*8, 175*8, 205 3*8

Reverse flys: 10's 4*10

Standing OHP:
105 3*5, 95*7

Ss:
Adductor machine: 295 3*8 (extra slow)
Hip Hikes: 45 3*8 (left leg still failing, 10's on right)

Weighted pullups:
Bw *8, +25 *4,4,4,5

-less volume, not too much intense compound stuff. Trying to keep fresh. Tomorrow: some conditioning and throws
« Last Edit: August 02, 2018, 06:17:25 pm by FP »
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FP

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Re: FP's log
« Reply #772 on: August 04, 2018, 03:44:13 pm »
+2
8/03

20 mins rowing @ 2:03/500m pace average


Quote from: FP on March 17, 2018, 09:46:21 pm
3/17

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

8/04

Practice *3.5 hours
-A few highlights but overall I am still making basic mistakes because I am always either distracted or slow to switch my attention from one action to the next. We worked on some new stuff and when it came time to implement it in-game I was one of the slowest to do so. In general I am a really slow learner.

I said I would log meditation before but I will do it for real this time. Also going to begin my cut very soon. Coach has outlined my role on the team and I know exactly what to train for now.
« Last Edit: August 04, 2018, 03:47:11 pm by FP »
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FP

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Re: FP's log
« Reply #773 on: August 05, 2018, 08:25:02 pm »
+2
8/04 (cont.)

frolf *45 mins
-throws *~100 w/ 2 discs
-snuck in some frolf before work, skipped a few holes. Probably my best day in terms of avoiding woods. Drives looked great

8/05
meditation: 10 mins (actual), 60 mins (tennis serves)

squats
345 3*3, 1*2
-fantastic

depth jumps onto box : off 20", onto 48"
*12 (10-20s rests)
*6 (off 24")

tennis serves *100
-very zoned out, I was on the court for almost 75 mins and most of the time I was just trying to focus. Maybe 1/5 serves went in

throws *300:
*72 @ 15Y
*72 @ 25Y
*72 @ 35Y
*36 @ 50Y
*36 @ 60Y
*18 pulls
-flicks extremely accurate and precise at short distances. gloves sliding off of slightly hand for distance backhands. Unusually high amount of bad pulls

The day started off really bad and just went downhill from there. Finding motivation to throw and do PR level intense squat volume is easy but I didn't do shit except work the rest of the day and my diet sucked. Better luck tomorrow!


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FP

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Re: FP's log
« Reply #774 on: August 06, 2018, 10:06:43 pm »
+2
8/06
Bw:191 ( i have 3 weeks to gradually get down to 185, leaving a week to even out. I need to keep it steady and lose as little muscle as possible)
Meditation 2*10 mins

Throws into small goals *200
-started off particularly bad @30Y. My ripped gloves with worn down grip that repeatedly slide down my fingers are just not a sustainable long term solution, unless i want to get a new pair every month. But neither are sweaty hands. I feel like i've tried everything - all glove brands, chalk, towel, gamer grip, rosin. They have stronger anti-perspirants that take multiple weeks to work, which might be something to look into.

5Y out cut, chop steps, 5Y in cut + 20Y throw into goal
6 sets (45-60s rests) * 4 reps (4-8s rests)
-making about 3/4 throws which is not great. Some of the chop steps looked good, here's what I need to work on:
--aligning upper body center of gravity over first chop steps. Usually I have some upper body sway when coming in out of a full sprint which throws me off balance and requires time to recover from.
--getting a coordinated hip turn by the 3rd step: usually I just accelerate with a skater hop but if I can better coordinate the hip turn I'll be accelerating out of a 2 point stance
--chop step quickness

So the name of the game for the next month is specific as possible conditioning and skill work. Lifting is on maintenance.... forreal this time lol
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FP

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Re: FP's log
« Reply #775 on: August 08, 2018, 10:31:58 pm »
+1
8/07
10 mins meditation

8/08

2 hr practice: just O vs D line scrim. Played good all around, not a whole lot to criticize. A few deep shots ended up floating because of wet hands. I did try extra strength anti-perspirant and i think it worked but i kept putting my hands on my wet knees during foul calls/intermissions so they ended up wet anyway. Also I have someone to compete with for designated puller: my 3 pulls today all had good distance and hang time but this guy had one monster pull that outdid all of mine. Pulls need work
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FP

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Re: FP's log
« Reply #776 on: August 11, 2018, 12:05:24 am »
+2
8/10
Bw:190
Peaking workout, pre-tourney

Box jumps *10

French contrast *3:
Squat: 355*1, 365*1, 355*1
Depth jump off 20", onto 48": 3*5
Trap bar jump 145 3*3
Band assisted jumps 2*3

Did a little bit of various footwork and accelerations,and noticed bounciness felt better than usual. Strength has taken a dip, 365 didn't feel great but it's to be expected with the complete lack of volume this week. Depth jumps also felt better than usual, especially set 2. Threw down a few dunks but keeping volume pretty low and intensity moderate.

Peaked bounciness is what I would like tomorrow. Going to get out there an hour early, really get my hucks, pulls and mental state game ready, light 30 min jog and glutivation.

Obseevation: my box and depth jumps were complete ass before my glutivation warmup today.
« Last Edit: August 11, 2018, 12:07:35 am by FP »
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FP

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Re: FP's log
« Reply #777 on: August 12, 2018, 07:56:59 pm »
+2
8/11-8/12

We lost all of our games, 0-6. A lot were close and we were seeded last but seedings dont mean much anyway.

Followed up on my commitment to get to the field early and my in-bounds pull percentage was higher that day.

Got a handful of big skies.

Still pretty slow out of 180 changes of direction... Everything else was looking pretty good athleticism wise. Took on and handled some of the toughest matchups each game. Never particularly tired, although giving up too many 5-10y unders unders. Effort certainly could have been higher.
Got scored on the breakside cone 4 times - this isn't my fault but I could have prevented at least a few of these.
2 major mistakes: threw away a huck break opportunity out if bounds when one of our important games was tied. I had 5 out of bounds pulls the second day, including 3 during an important game. It was a wind I really disliked but no real excuse except I needed perfect technique to pull off the pull I was trying to pull, I could have tried an easier variation and got less yards but kept it in bounds. Both thumb toenails came off, and lots of mystery aches and pains in the foot.

Day 1 top speed was good, day 2 it was average ( still decent). Surprisingly bounciness wasn't there either day, even though I expected it to be present with top speed: I was fast day 1 but it was more strength speed than speed strength.

I have a good idea of what I need to do for the rest of the season :headbang:
« Last Edit: August 12, 2018, 07:58:35 pm by FP »
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LBSS

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Re: FP's log
« Reply #778 on: August 12, 2018, 11:41:07 pm »
+1
it's great that you're staying so motivated even after the disappointment of not making one of the bigger clubs. IME dominating on a crappy team is a good way to get noticed by the bigger teams. if you stay healthy and keep showing out at tournaments where truck stop, mad men, whoever the good mixed teams are now, etc. are playing they do notice. "team X sucks but so-and-so gets D's and has a huge backhand," or whatever.
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FP

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Re: FP's log
« Reply #779 on: August 12, 2018, 11:52:12 pm »
+2
Quote from: LBSS on August 12, 2018, 11:41:07 pm
it's great that you're staying so motivated even after the disappointment of not making one of the bigger clubs. IME dominating on a crappy team is a good way to get noticed by the bigger teams. if you stay healthy and keep showing out at tournaments where truck stop, mad men, whoever the good mixed teams are now, etc. are playing they do notice. "team X sucks but so-and-so gets D's and has a huge backhand," or whatever.

Lol i appreciate it but I actually like and get along with the team I am playing on now and thinking about playing here next year unless I make Truck. Coach is an excellent analyst and it would be good to try to build inatead of starting from scratch every new team I make. Besides, the W/L doesn't tell the whole story and this was a pretty high level tournament.
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