Author Topic: FP's log (Read 465427 times)

FP · « **Reply #810 on:** September 09, 2018, 05:50:15 pm »

We held seed and are going to regionals. There are a few holes in our strategy and communication could be better but I'm confident we can do well at regionals.

I've decided that it would be better to keep my own log of my training and I'll occasionally update here with some kind of big news. Three maxims for my future are: presence of mind, decisiveness and organization. If one is missing I should be able to make up for it by ramping up the other ones.

adarqui · « **Reply #811 on:** September 12, 2018, 09:12:05 pm »

Quote from: FP on September 09, 2018, 05:50:15 pm

We held seed and are going to regionals. There are a few holes in our strategy and communication could be better but I'm confident we can do well at regionals.

nice!

Quote

I've decided that it would be better to keep my own log of my training and I'll occasionally update here with some kind of big news. Three maxims for my future are: presence of mind, decisiveness and organization. If one is missing I should be able to make up for it by ramping up the other ones.

cool man, we look forward to big news updates.

pc!

FP · « **Reply #812 on:** October 07, 2018, 01:07:25 pm »

Quick update

Regionals went fine we broke seed by 1. I played pretty average.

2nd week of hypertrophy atm. All my muscle is slooow twitch af, so athletic qualities are low. Moving up, currently at a comfy 195lbs. Gonna try to ease into strength in week 4, then triphasic and conditioning cycles.

Hit 335 *5 on my quad day, pr tie. Amazing given how slow everything is. The glutes are a lot more slow twitch oriented i believe so glute dominant squatting is better for grinding reps.

adarqui · « **Reply #813 on:** October 07, 2018, 01:48:27 pm »

Quote from: FP on October 07, 2018, 01:07:25 pm

Quick update

Regionals went fine we broke seed by 1. I played pretty average.

2nd week of hypertrophy atm. All my muscle is slooow twitch af, so athletic qualities are low. Moving up, currently at a comfy 195lbs. Gonna try to ease into strength in week 4, then triphasic and conditioning cycles.

Hit 335 *5 on my quad day, pr tie. Amazing given how slow everything is. The glutes are a lot more slow twitch oriented i believe so glute dominant squatting is better for grinding reps.

nice @ update.

not sure how you are slow twitch af tho.. hit a solid RVJ PR not too long ago & have some solid speed.

and ya iirc glute maximus is ~70% "slow", ~30% fast. they grow pretty quick though with fast twitch work / hypertrophy TUT.

FP · « **Reply #814 on:** October 08, 2018, 11:49:54 am »

Quote from: adarqui on October 07, 2018, 01:48:27 pm

Quote from: FP on October 07, 2018, 01:07:25 pm
Quick update

Regionals went fine we broke seed by 1. I played pretty average.

2nd week of hypertrophy atm. All my muscle is slooow twitch af, so athletic qualities are low. Moving up, currently at a comfy 195lbs. Gonna try to ease into strength in week 4, then triphasic and conditioning cycles.

Hit 335 *5 on my quad day, pr tie. Amazing given how slow everything is. The glutes are a lot more slow twitch oriented i believe so glute dominant squatting is better for grinding reps.

nice @ update.

not sure how you are slow twitch af tho.. hit a solid RVJ PR not too long ago & have some solid speed.

and ya iirc glute maximus is ~70% "slow", ~30% fast. they grow pretty quick though with fast twitch work / hypertrophy TUT.

Hmm yeah maybe glutes will be more responsive to higher volume. I also realized i bounce the weight sometimes for stuff like bench, pullups and deads so i should focus on hitting that eccentric.

My rvj is like 33-34 at best right now lol. Can barely dunk. Can still svj dunk tho

adarqui · « **Reply #815 on:** October 10, 2018, 11:06:44 pm »

Quote from: FP on October 08, 2018, 11:49:54 am

Quote from: adarqui on October 07, 2018, 01:48:27 pm
Quote from: FP on October 07, 2018, 01:07:25 pm
Quick update

Regionals went fine we broke seed by 1. I played pretty average.

2nd week of hypertrophy atm. All my muscle is slooow twitch af, so athletic qualities are low. Moving up, currently at a comfy 195lbs. Gonna try to ease into strength in week 4, then triphasic and conditioning cycles.

Hit 335 *5 on my quad day, pr tie. Amazing given how slow everything is. The glutes are a lot more slow twitch oriented i believe so glute dominant squatting is better for grinding reps.

nice @ update.

not sure how you are slow twitch af tho.. hit a solid RVJ PR not too long ago & have some solid speed.

and ya iirc glute maximus is ~70% "slow", ~30% fast. they grow pretty quick though with fast twitch work / hypertrophy TUT.

Hmm yeah maybe glutes will be more responsive to higher volume. I also realized i bounce the weight sometimes for stuff like bench, pullups and deads so i should focus on hitting that eccentric.

i loved the super slow work, pin stuff, controlled eccentrics etc. fast EIC is ok but we get enough of that with jumping/sprinting/sport etc. controlled eccentric, fast iso/concentric is alot more beneficial imho. controlled lifting seemed more beneficial to me in general, I got off the REA squat bandwagon pretty quick, also don't like jump squats etc. i'd personally rather push the volume (heavy high rep or clusters of low rep etc): heavy high rep to target the muscle itself, clusters of heavy singles (relaxed/full recovery) to improve the cns work capacity (ability for the cns to recover and produce another max-s/explosive-s effort).

Quote

My rvj is like 33-34 at best right now lol. Can barely dunk. Can still svj dunk tho

lool. nice.

FP · « **Reply #816 on:** October 16, 2018, 07:27:38 pm »

Week 3/4 of hypertrophy. Doing a good deal of 2/a days, between 30-90 mins. Had a tourney this weekend and am in insane shape from constantly supersetting everything and still pretty explosive from maintenance workouts.

Training for far has been:
Primary goals: all-around hypertrophy, tendon stiffness building, maintaining conditioning
Secondary goals: maintaining strength and power

BW: weighed in at a lifetime high (182.5-->) 207lbs a few days ago. Still pretty lean but i am dirty bulking

_______Bench____ BBrows______OHP________Pullups_____Dec situps__ GHR machine__Low bar Sq_____Con DL________BSS
Current 175*5 175*8 115*8 *12 +15 *7 +165 *6 ?? 315*8 85's*8?
Goal 185 *8 205*8 135*8 +35lbs *8 +25 *8 +235 *6 ?? 345 *8 110's*8
priority mid low mid high mid high low mid high
note - focus ecc - focus ecc - more var vol - more weights - train like IIa - more high int - knees in - lot of back work -more assist

Leg Press
720*8 (1), 700*8 (2)
810*8
mid
lower ROM, quicker. for training, do less wide+toe dom stances

doing a lot of hurdle jumps, high vol ankle drop jumps and box jumps for tendons. anyone know if tendon +hypertrophy training interefere? I figure they don't in the same way that conditioning+power or power+strength might.

missing from measureables: glutes, ankles, groin, abductors. splichal + ward + contreas

adarqui · « **Reply #817 on:** October 19, 2018, 12:03:49 am »

damn 207, getting swole.

Quote from: FP on October 16, 2018, 07:27:38 pm

_______Bench____ BBrows______OHP________Pullups_____Dec situps__ GHR machine__Low bar Sq_____Con DL________BSS
Current 175*5 175*8 115*8 *12 +15 *7 +165 *6 ?? 315*8 85's*8?
Goal 185 *8 205*8 135*8 +35lbs *8 +25 *8 +235 *6 ?? 345 *8 110's*8
priority mid low mid high mid high low mid high
note - focus ecc - focus ecc - more var vol - more weights - train like IIa - more high int - knees in - lot of back work -more assist

that's slick.

as far as tendon + hypertrophy training interfering: maybe if you were doing true BB'r volume/style, which basically implies specialization. other than that, i doubt it. will probably work well.

pc!

FP · « **Reply #818 on:** October 26, 2018, 07:07:40 pm »

Stuff is looking good! Either PR'ing or PR level for mostly everything (including strength and dynamic stuff wow) but trying not to cause y'know.. hypertrophy phase lol. It's a tough balance between maintaining athletic qualities and focusing on improving one particular thing (hypertrophy in this case).

Stuff that needs more focus: glutes, dec situps. Horizontal and vertical pulls seem to be responding the best to this style of training, although I might have been a little preferential towards it cause I keep having benching problems. Pretty beat up, can't wait to deload in the middle of next week and that will be the end of hypertrophy, moving into strength.

Trying to quit my shitty janitorial job and get into personal training. Kind of tough to do both so I'm gonna go part-time with my job and study for a certification while trying to gather some clients.

edit: so apparently my 2-yr old PCL tear might be affecting me more than previously thought. Was doing Hammer strength SL leg press partials and noticed my left knee was extremely shaky when I pushed the ROM (it was a little more than a quarter squat). This ROM occurs every time I plant in front of my body to change direction hard, so it is plausible that some of my change of direction difficulties come from this injury. Need to definitely address this

adarqui · « **Reply #819 on:** October 28, 2018, 02:28:34 pm »

Quote from: FP on October 26, 2018, 07:07:40 pm

Stuff is looking good! Either PR'ing or PR level for mostly everything (including strength and dynamic stuff wow) but trying not to cause y'know.. hypertrophy phase lol. It's a tough balance between maintaining athletic qualities and focusing on improving one particular thing (hypertrophy in this case).

"hypertrophy" is underrated. bb gets a bad rep in athlete s&c. i did tons of hypertrophy work (for legs) prior to peaking vert, loved the way i felt from it.

Quote

Stuff that needs more focus: glutes, dec situps. Horizontal and vertical pulls seem to be responding the best to this style of training, although I might have been a little preferential towards it cause I keep having benching problems. Pretty beat up, can't wait to deload in the middle of next week and that will be the end of hypertrophy, moving into strength.

Quote

Trying to quit my shitty janitorial job and get into personal training. Kind of tough to do both so I'm gonna go part-time with my job and study for a certification while trying to gather some clients.

that makes sense. i'm sure you'd love training people, especially in the advanced s&c realm. it'd always be great to have some certs etc in that field, so you can even do it on the side eventually if you want to -> selectively work with some elite athletes and such, who knows. good to have in the back pocket that's for sure.

Quote

edit: so apparently my 2-yr old PCL tear might be affecting me more than previously thought. Was doing Hammer strength SL leg press partials and noticed my left knee was extremely shaky when I pushed the ROM (it was a little more than a quarter squat). This ROM occurs every time I plant in front of my body to change direction hard, so it is plausible that some of my change of direction difficulties come from this injury. Need to definitely address this

damn that sucks.

FP · « **Reply #820 on:** November 05, 2018, 12:49:55 am »

Tourney this weekend went alright. Hypertrophy is over and now taking a brief deload, then jumping right into strength.

___. Bench____ BBrows______ OHP_______________Pullups_____
Current ???? 235*8 (+60 libs) 135 *6 (+15lbs) ???
Goal 185 *8 205*8 135*8 +35lbs *8
priority mid low mid high
note - focus ecc - focus ecc - more var vol - more weights -

Leg Press Dec situps__ ____ GHR machine______Low bar Sq_____________Con DL________BSS_________
880 *8 (+160 lbs) +20 *6 (+5 lbs) zerk+120*15 365*6 (+40 lbs) 385*5(+50lbs) 110's*8 (+50 lbs)
810*8 +25 *8 zerk+150*6 ?? 345 *8 110's*8
mid mid high low mid high
train like IIa - more high int - knees in - lot of back work - more assist

adarqui · « **Reply #821 on:** November 05, 2018, 09:43:53 am »

btw u can line things up really good in a 'code' block. just in case you didnt know. maybe not as pretty tho lol.

Code: [Select]

col1      col2                        col3
row1     row2                      row3
..          .                            .
test      test                        test

oh shit nevermind.. the fuq? what happened to my monospaced code block fonts. wrecked.

fail

FP · « **Reply #822 on:** March 13, 2019, 01:28:29 am »

Hello fellows

It has been a rough year so far, time spent between mental wards and in terrible headspace. Athletically I have gotten way out of shape, put on weight, although still moderately strong.

I went from 19-'s to ~210 because of constant stress eating. I have my final sectionals coming up, so it would be nice to get below 200 and bump up my conditioning (I ran a 8:00 mile). Eccentric strengthening would also be good for on field success.

adarqui · « **Reply #823 on:** March 13, 2019, 02:08:02 am »

Quote from: FP on March 13, 2019, 01:28:29 am

Hello fellows

It has been a rough year so far, time spent between mental wards and in terrible headspace.

damn :/

Quote

Athletically I have gotten way out of shape, put on weight, although still moderately strong.

I went from 19-'s to ~210 because of constant stress eating. I have my final sectionals coming up, so it would be nice to get below 200 and bump up my conditioning (I ran a 8:00 mile). Eccentric strengthening would also be good for on field success.

good to hear from you.

conditioning is good .. even if it's just for the mental aspect of it. personally, stuff that involves more work helps me clear my mind better. ie, i may go into some session thinking about too much garbage, and it just won't get out of my head, but by 1.5 hours it's usually all gone. same thing i've noticed with jump rope recently.. first 20 or so minutes i count each turn. as i get closer to 30 minutes, i just stop counting, and keep going. by an hour i'm constantly zoning out with much less conscious brain activity. that's something i love about "long duration conditioning". IMHO, best natural method to remove noise from the brain. can do similar stuff with less duration, with things like 400m repeats and such etc. so that stuff works well too. i don't' recall experiencing that with lifting, in fact it's probably the opposite. lifting made me way too aggressive and crazy. just my quick 2cents on a mental benefit of conditioning.

pc!

FP · « **Reply #824 on:** March 15, 2019, 09:46:32 pm »

So I'm just gonna log leading up to sectionals

3/15
BW:215
cals:2400

Mile in 8:05 (maybe looking at about 7:45 if I had organized my laps better)
throws *100
practice cuts *12
v-ups 3*20

weirdly enough I don't feel like I look that different from 185 - 215. Just have a bit of a beer gut.

pm:
BP: 115 *8,8
135*8, 8
145*8

squat:
135 *5
205 *5
255 *5

Adarq.org

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