Monday, December 10, 2007

Weights and Run: Thursday 12/6/7

I started with the treadmill again after bumping up the toughness. I do random at level 10 for 6 minutes and then after a break, random at level 15 for about three minutes, which completely kicks my ass.

I did 3 sets of 3 something, power cleans I think they are called. BB on the ground me in DL position. Pull it all the way up and get way under it to catch it deep in a front squat, back to upright position and then press it above my head. I think I was doing it at
(3) 3 @ 145

RDL's
(3) 5 @ 95

one legged squats
(3) 5 @ 0

A1 burpees:
(3) 10

A2 knee2chest:
(3) 10

I've been reading some good articles on training routines. Especially indoor ones that combine intense cardio with lifting so I won't fall back into the routine of lifting heavy weights and not running. I did hurt my back last week bowling of all things so I am gonna make sure I stay away from any lower back stuff for a week or two.

Tuesday, December 4, 2007

Weights and Run: Sunday 12/2/7

I'm still not pumped to be back in the gym, but I know that once I get a routine down I will want to go more and more.

I put the treadmill on random, a real high level and a 5% grade. Wow. I nearly passed out. It was a bit of a shock to the system, but it felt good to hurt and sweat a bit. I did two (2) six minute reps.

I liked this total body work a lot more:
lunges, press, bent over row, cleans, front squats
(3) 5 x 5 @ 95
It was pretty tough. I'd love to increase this weight through the summer as I think it is a great way to test total body strength.

(3) 10 burpees, 10 knees to chest
Another good one.

Monday, December 3, 2007

Weights and Run: Wednesday 11/27/07

I tried to get some running in on the treadmill. I really hate it. I tried to do some tempo/fartlek running. It was pretty intense, but I got sick of it so quick. If I am running a hill I can see the tip of the hill and thats my goal. On a treadmill you are just running to a time and then you have to fiddle with the speeds, blah.


6 minute run


I'm experimenting with some total body stuff:

pulls, presses, cleans
(4) 5 @ 95

pull ups, med ball alternating hand pushups
(3) 5, 10


Monday, November 19, 2007

Running: Sunday 11/18/7

4:30 fartlek 30 sec medium jog/30 fast jog/30 slow jog
(6) 15 sec burpees/15 sec rest
3:00 fartlek 15 sec fast jog/15 sec fast run/15 sec slow jog
(4) 30 sec burpees/30 sec rest

I was gonna post even before that cute little comment/zing today. I wanted a couple weeks to focus on working late, being around the apartment to clean and cook by 8 pm as opposed to the 9 pm meals and keeping my sock and underwear drawer full cause I wasn't going through 2 of each every day cause of the gym. I don't know if I missed the gym as much as felt weird being able to get dinner on the table by 6:30 and then after eating having an hour till anything good came on tv. I definitely didn't like the restless feeling that I got around 9:30 reminding me that the only physical exercise of the day was running down the hall of our new office building and trying to jump and flick the exposed heat duct.

I still don't know what my goals are for this winter and early spring. I want to stay at 200 lbs, which is right where I weighed in. In fact I think I want to cut weight to 190 for next season. I remember being at 220 and the trainer guy asking what my ideal playing weight was. I had no idea. It was never an issue. Like it or not I was gonna be playing at 185. I always mulled the idea of what it would be like to rumble around at 200 lbs and I found out it didn't suit me much.

My idea for the winter is, of course, getting stronger, but I don't need to put on 30 pounds to do it. I still think Im going with lots of weight at low reps, but cut that muscle down with lots of cardio and a better diet. Unfortunately Im not a treadmill guy and my gym doesnt have much but treadmills. I think around mid January I will head to TPS for three months at $50/month so I can do cardio stuff. They have big tires to push around, sleds to drag, free boxing classes, not like cardio kick boxing, but some dude like Mick from Rocky yelling at you to stop hitting like a pussy and now they have free basic MMA stuff, which has moderate contact. Alexis is a little scared of me doing it, but it is better than me getting drunk and practicing on all you 135 pounders.

So that is the plan, if you could call the above a plan. Try to get in the gym 2 times a week for full body workouts and mix cardio in between which, while its warm enough, will be fartleks and stairs.

Weights: Thursday 11/18/7

A1 deadlifts:
(3) 8 @ 135

A2 standing bar military press:
(3) 8 @ 95

B1 flat bench:
(3) 8 @ 135

B2 chest supported row:
(3) 8 @ 45

C1 reverse lunge frm deficit
(3) 8 @ body weight

C2 knees in crunch
(3) 12

Monday, October 22, 2007

Practice: Sat and Sun 10/20-10/21

Last two practices of the year and my last post before nationals. Friday I didn't have time to do my agility workout and Monday I am getting a massage so that is it for workouts. I plan on getting some throwing in Tuesday and Wednesday along with getting up to speed a few times on Wednesday.

Practice was all right this weekend. We are losing steam as far as being able to get fired up point after point for playing against each other. I think we peaked intersquad intensity wise right before regionals. Over the past two months we have played one tough game against another team and the rest of the time, 16 days, 5 hours a day, we have played against each other. We did get up for the last point of Sunday after O had rattled off three or so in a row and practice had been called. There was a "we can't go out like that" shout that went up after this debacle so we got one more shot and pulled to the O. We had a great point of intense d that resulted in a throw away, which we turned into a goal. I don't know if the O felt the added intensity, but it was nice to go out with a little spunk.

The goal is in sight. Anything less than quarters will be a severe disappointment. It is easy to look forward, to assume wins and think about potential match-ups. Today and tomorrow I want to focus game by game and not day by day. Pike. Rhino. Sockeye. What do I have to do to be successful? I have to shut my man down, but to do that I have to know how he helps his team most. Long throws? Deep cuts? and play accordingly. On offense? Move the disc quickly, hit the deep throws when open and high percentage, and get the disc off the sideline with chips and patience.

Thursday, October 18, 2007

Track: Wednesday 10/17/07

Stretching/active warmup.

Jog a little bit to loosen up. 2 laps curves/straights.
6x70m with walkbacks 3-4min (ample rest)
20x15m with walkbacks (set breaks of ~45 sec every 5 reps) 3-4min (ample rest)
12x30m with walkbacks (set breaks of ~90 sec after first 6 reps) 3-4min (ample rest)
20x15m with walkbacks (set breaks of ~45 sec every 5 reps).

We mixed up the 15's to get in some back pedaling-turn and go, backpedal-plant and go. shuffling and go, reactive starts, starting from pushup position and chases.

cooldown/stretch

Done.

Wednesday, October 17, 2007

Weights: Monday 10/15/07

Light warmup



jump squats: I wanted to get a little more boing! out of these so instead of doing groups of 4 with time between each rep I did them in sets of 2. One set meant jump, right into another jump, hold. Jump, right into another jump, hold.
(5) 4 @ 135

hanging cleans:
(1) 2 @ 135
(2) 2 @ 145
(1) 2 @ 155

rack pulls:
(1) 4 @ 225
(1) 4 @ 245
(1) 4 @ 265

elevated one leg squats:
(3) 5 @ 0

A1 pull ups:
5 @ 5
5 @ 10
5 @ 15

A2 DB push press
(3) 5 @ 55

Monday, October 15, 2007

practice: sat and sun 10/13 10/14

Practice really wasn't worth talking too much about. I felt good and think I will stick with the schedule I made last week. We had three subs on d which doesn't seem like a lot, but you definitely notice the difference between 3 and 1. That in general makes everything so much cheerier. We ended on a sloppy double score drill to 5. The first 4-5 points were 0-1 turnover ultimate then at 3-3 it started getting ugly capped off with 3-4 and 4-4 going 4+ turns on each side mostly a product of scores and then being tired and trying to score on the same third with one stall count, which resulted in lots of tough throws. Despite d turning it so much I thought we were playing well and not getting down on ourselves in the sense that we after every turn we kept bringing pressure. Obviously 1+ turnovers/point is not gonna get us any breaks at nationals, but it is encouraging that we were all ready to stand up for each other and fight to get the d again.

Mon: total body weights
Tue: off
Wed: track
thu: off
fri: agility
sat: practice
sun: practice
mon: massage
tue: off
wed: throwing/light sprints
thu-sun: NATIONALS

Thursday, October 11, 2007

Track: Wednesday 10/10/7

Stretching and active warmup.

Jog.
2 laps jogging curves, striding/accelerating straightaways. Get to full speed by the last straightaway because you need to be ready to run when you hit Set #1.

Set1:
2x100m with walkbacks
3x40 with walkbacks
3x15 shuttle style (45 yd sprint with 2 turns), 90 sec rest.
3x15 shuttle style (45 yd sprint with 2 turns)
rest/recovery - 4 minutes.

Set2:
2x100m with walkbacks
3x40 with walkbacks
rest/recovery - ample.

Set3:
2x100m with walkbacks
3x40 with walkbacks
4x15 with walkbacks

cooldown, STRETCH

Regionals: Sat and Sun Oct 6th and 7th

I was really nervous this week for regionals. An anxious nervous, but nerves were still there. If Pony and Goat were gonna beat us it would be through the air. BVH, Andy and Hassel are some of the most dynamic deeps on the east coast. The have teammates who can air it out and let these guys, all over 6’3” pull em down and these guys have the ability to catch a dinky 10 yarder and then bomb it 60 yards for the score. Last year on Metal we just stuck Will and Stout on them and they would not only be neutralized, but pretty much dominated. This year is different. Losing those guys along with Zip leaves us at a loss for playmakers. On top of that two of our best man defenders are injured, leaving us 4 healthy guys 6’2” and over. It was an exciting responsibility to have, but definitely got the butterflys going.

pre quarters: Dartmouth Pain Train
They didn’t have 7 until 30 minutes into the round. We assessed a couple while scrimmaging Boston v Boston and when their 4 others arrived, one in a dress and one with a red afro/perm, we got through it quickly 15-2.

bye

quarters: Red Tide
Our energy wasn’t into this one. We got a couple breaks early and a couple late, but we had a “do we have to?” type attitude about it. 15-8.

bye

semis: Pony
Back in August they got run out of Chesapeake holding their behinds, but it was hard to believe a team with this much talent was that mediocre. It seemed like they were missing a few this weekend; DQ and supposedly another handler. I’m not one for recaps cause I can never remember how games develop, but this is one of those games with a consistent theme, domination. From my biased perspective they kept turning it cause we brought the lumber again, again, and again. They would get tired of seeing their 1st, 2nd and 3rd options covered and then they would try to squeeze something in and we would d it. In an instant it was 13-3. We traded for the 15-5 win.

finals: Goat
They are like 81-5 this year or something ridiculous and undefeated since losing to Furious in Canadian nationals. People have been apt to point out that during the undefeated streak they beat only 3 or 4 teams that went to nationals last year. You cannot however, argue with their consistency against high 2nd tier teams like Sub and (2) Ring, and are we anything, but a high 2nd tier team? We know their game better than those teams, respect it, and had a good idea how to stop it.

Again my recap skills aren’t the greatest. They put on Andy and Hassel for the very first d point and there were two turns on each side before Goat scored the break. It seemed like their plan was backfiring after their 2nd turn, us 5 yards out of their endzone and their big boys sucking wind, but another Boston turn and Goat scores meaning the boys get to sit for a point now and gather their energy. Our D has an early chance and doesn’t connect, but the O holds down the fort and the d capitalizes a few points later to get it back to even. I think goat gets another break, but we fight back to 5’s and are on the cusp of another break after a huck to Teddy, but there is miscommunication and Goat capitalizes instantly with a huck for the score and then a break and another break. They take half 8-6.

Boston O gets pretty solid as the D claws their way back for a break, but the O gives up at least 2-3 more breaks as well leaving the score 10-13. Our O does the job and the D steps on the field. Im not sure how we got the first d, but I think Kolt aired it out for the score and on the next point they overthrow a huck to Hassel. Bang, bang. 13-13. They hold, we hold, double game point. I was among the spectators for this one, cheering my balls off and urging the d on. I think we had Giora, Seigs, Kolthammer, Forch, Kurt, Teddy and I forget the last guy. You all know the story by now. Couple throws and the huck goes up, a flick from the flick side to a guy cutting almost straight away. Forch saw the throw coming and came from weak side to poach. Forch is on a slight angle with his guy right on his heels and the intended receiver is coming from the weak side as he tracks the throw that is bringing him back to the middle of the field. About 10 yards from the back of the endzone they all meet for about three steps. Forch shields his laying out offender with his back and snags the disc just as the intended receiver makes his layout bid and they all come down in a heap on Forch. He gets up and walks towards the line to, I swear, a genuine slow clap from the 200+ in attendance. Forch calls a timeout. Everyone is riding high. Hitting each other. Joking, laughing. The disc gets tapped in and 5 throws later we throw into the biggest poach ever. Goat disc 10 yards out of our endzone and they call a timeout. A much different atmosphere to say the least. I thought I was gonna throw up. Disc in, three or four passes later the disc is near the flick sideline, the mark is flick and Ouchterlooney is open in the middle of the endzone. The throw is OI and trailing away from him. He lays out gets a finger on it, maybe a hand, and drops it when he hits the ground. Boston disc and we are on the move. 6 or 7 completions we are about 30 yards out and Giora gets the disc on the backhand sideline and sees Forch going deep. He nods/shrugs his shoulders and lets a screamer go down the sideline. From my perspective I immediately thought it was a goal, but quickly realized Forch was taking a steeper angle so it must be moving pretty fast. At the last second he lays out and snatches it inches from the ground for the win.

I feel like I played well. I had a silly turn in the Red Tide game where I came up gunning off an incut and put a disc out way, way to early. If I had set myself, waited 1 second and thrown the same throw it would have worked. Then when we were up in the Pony game Teddy was wide open, but cutting straight away and I floated one up to him that should have been a bit more bladey. I completed my only other deep throw for a score early in the finals. Although I didn’t catch any deep ones, my cutting was maybe a little above average. I made some deep cuts that opened up other stuff. Just tiring out whoever was covering me was a minor victory. Our % for turning blocks into scores was nearly 100% except for 2 against goat, which almost killed us.

On defense I got in for about every other man point all vs. BVH and Hassel. I would have loved to get some blocks on them both in and deep, but I had to settle for a couple good bids on incuts and not letting either score deep (Hassel got overthrown once deep when I was on him). Another interesting aspect of guarding these guys is that they are almost always the 3 in their pull play. I chose to go after this passively and let them get the 5 yard incut instead of busting my ass to get down there and maybe putting myself in a bad position to accept their cut.

My major accomplishment on both of them was that neither one threw deep on me. We played a very aggresive mark to nullify their big throws and I tried to force them to the sidelines so I wouldn't have to guard against both throws. Once there someone would verbally tell me where to go. I got a footblock on BVH and almost got one on Hassel that was called a foul and in retrospect might not have been.

feel like when you combine all those things they equal blocks and that theme ran deep among the d line this weekend. I can’t remember many spectacularly athletic defensive plays in the NY game or the goat game. We just brought it. We don’t play a help team defense, we play a gritty team defense where everyone is held responsible for containing their guy. The thrower looks up into a tough mark, and then sees hid downfield receiver covered, looks to the dump and sees him covered and then at stall 8 his bailout is also covered and he is forced to do something stupid. It is a very satisfying style of defense.

Tuesday, October 9, 2007

Weights: Monday 10/8/7

warm up

deadlift:
(2) 4 @ 225
(2) 4 @ 245

RDL:
(4) 6 @ 135

reverse lunge from defecit:
(3) 8 @ 35

A1 bench press
5 @ 155
5 @ 175
5 @ 205
3 @ 225

A2 chest supported row
(2) 8 @ 45
(1) 8 @ 55
(1) 8 @ 65

This week:
Mon: total body weights
Tue: quickness and agility
Wed:track/speed
Thu: off
Fri: off
Sat: practice
Sun:practice

regionals recap to come

Thursday, October 4, 2007

Track: Wednesday 10/3/7

Distance winds down and speed goes up.



200 (60 secs)

200 (4 minutes)

100 (walkback)

100 (90 secs)

200 (4 minutes)

3 x 100 (walkback)

6 x 40



29,29,29 on the 200's and I didn't time anything else. The first 200 I got passed as we rounded the corner (I was on the outside) and maintained to stay in the middle of the pack. In the next one I went out the same and nobody caught me which was a little surprising. In the last one the fast guys caught me again but I was able to stay closer. The 100's felt good, but around 85 I start breaking down a bit. On the 40's I had a little trouble getting from my acceleration phase to straight sprint phase.

Wednesday, October 3, 2007

agility: Tuesday 10/2/7

warm up

high knee skips
(4) 10 yards out 5 back

quick shuffles
(4) 5 yards x 4

quick step ups
(4) 10

accelerators from push up
(6) x 15 yards

depth jumps
4

tapioka
(4) 5 yards x 4

quick back and forth
(4) 10

Tuesday, October 2, 2007

Weights: Monday 10/1/7

warmup

squat jumps: i tried a couple different things but settled into jump, pause, jump and some jump-jump.
(8) 2 @ 135

front squats: Trying not to wear myself out for this week. These felt good, strong and fast.
(4) 4 @ 135

snatch: power clean
(3) 1 @ 135
(1) 1 @ 155

bulgarian split squat
(3) 8 @ 0

flat bench: to much, not sore but slight pull in my pec
4 @ 185
4 @ 185
4 @ 185
4 @ 205

pullups:
(2) 4 @ 25
(1) 5 @ 25
(1) 3 @ 25

one armed DB push jerks:
(3) 6 @ 45

4 ab excerices no rest
20 decline sit ups
15 knees to chest
20 claps
45 sec side bridges

Monday, October 1, 2007

practice: Sat and Sun; Sept 29th and 30th

Sat:

14 guys? Tough to handle, but because of the low numbers we were able to drill and talk more than we usually do, which I think was needed. There hasn't been to much time to think about individual skill this year as we try to gel together as a team. We play a lot more than we drill and its a detriment to skills, but for a new team the most important thing is to get everyone on the same page and on Saturday we improved. As far as my individual play my knees felt creaky for Saturday much like two weeks ago. I think I need to keep my legs loose all week cause I cant afford to feel like that on Saturday of regionals. Trying to find a level of looseness without feeling tired for Saturday might be a challenge.

Sun:

More energy and the d line is really starting to work together on offense. We still have a little trouble re-finding our rhythm once the disc stays in one persons hands for a full stall count. We also had a little trouble finishing points, but our flow and spacing looks great so the scores will come as we become more confident in each other.

I am ready to bust out this weekend.

Mon: Lower Body light explosive
Tue: agility
Wed: Track
Thur: off
Fri: 100's

Wednesday, September 26, 2007

agility: Tuesday 9/24/7

dynamic warmup
(4) 10 yrd fwd-5 yrd back high knee skips
(4) 4 x's 5 yrd tapioka
(4) 4 x's 5 yrd quick feet shuffle
(4) line hops till I lost form usually around 15
(4) 4 x's 5 yrd karaoke

I'm really sore from lifting on Monday. My hamstrings in particular. I would still probably do the track workout tonight, but it's Alexis' birthday so I will run some short fast stuff on Thursday.

Tuesday, September 25, 2007

Weights: Monday 9/24/7

I was tight for time because I had to be back at work at 6:30 pm and I didn't get to gym until past 5:30

some dynamic stretches

deadlifts:
(4) 4 @ 225

hanging cleans:
(1) 4 @ 135
(2) 4 @ 145

bulgarian split squats:
(3) 8 @ 35

Monday, September 24, 2007

sectionals: Sunday 9/23/7

After a traumatic Saturday, I strapped the cleats back on and joined my team for the Sunday of sectionals. I didn't feel great that morning. My bichos are acting up again, which means multiple unfulfilling trips to the bathroom. I should get rid of them I just keep forgetting. Added to my constant state of semi-dehydration was the engagment party I went to yesterday. Three hours down to CT 3 hours of drinking 2 of sobering up, three more back up to MA, 6 hours of restless sleep, off to sectionals. I played 50% of the d points, but only got in for one point of man in the semi's, which makes it hard to get in a rhythm for. In the finals I got in for a nice mix of man and zone had one miserable point where I pulled out of bounds, tried to make a spectacular play out of somethign I probably could have made a good play on and then forced one to an incutter that got laid out d'd. Probably was three different points, but felt shitty. My man d was uninspiring, but I forced some bad throws and stopped some in and out cuts. My O feels so much better and Im setting up my deep cuts well. Oh and we dominated in two lackluster performance against two teams we should have beaten. Then we played a ten pull with 1 or 2 subs and no rest and finished off with 30 minutes of cardio.

This week:
mon: lower body
tue: speed and agility
wed: track and throwing
thurs:off
fri: off
sat: practice
sun: practice

bocce: Saturday 9/22/7

1st time I've ever played. 1 game. Over 30 throws. Pretty high accuracy rate. We win 16-8. Iced my wrist from all the back spin I was dealing.

Thursday, September 20, 2007

agility and throwing: Wednesday 9/19/7

We were scheduled for a track workout this week, but the last one made my quad hurt so I am not gonna do another one until I feel ready. I also didn't want to push it cause I got a quick, but intense massage on Tuesday, $30 for 30 minutes, and he really worked out my quads.

dynamic warmup
high knee skips
long jumps
line drill ( pick a line, jump over and back for 20 seconds)
tapioka

30 minutes of throwing

Wednesday, September 19, 2007

Weights: Monday 9/17/7

I think I went a little overboard with my assessment on Sunday. Seeing that we are just getting into the last month of the season I really have no idea where I am gonna end up physically.

A1 jump squats:
(4) 4 @ 135

B1 rack pulls:
4 @ 165
4 @ 225
4 @ 245
4 @ 265

C1 reverse lunges:
(3) 8 @ 25

D1 flat bench:
4 @ 135
4 @ 155
4 @ 185
4 @ 185

E1 pull ups:
(3) 6 @ 10

E2 DB shoulder presses:
(3) 6 @ 35

F1 ab circuit:
(2) swiss ball crunches
(2) knee to chest
(2) med ball twists

Monday, September 17, 2007

practice: Sunday 9/16/7

I can't believe we are already into the 3rd week of September. This is the time when it shows who, in May and June, thought to themselves "I still have how long till the series? I can afford to take this week off." I think I did about 80% of what is necessary to be in peak physical condition for the series. I think if I did 100% I wouldn't have had my physical letdown on Saturday, but that being said the pop came back in my legs for Sunday and there was enough of a difference that a couple people mentioned it as well. I think it is due to that work in May and June even if it wasnt 100% of what I could have done. Starting out the season with 85 second 400's definitely takes you down a notch on the ol' pride meter, but as I continue to lean out and run harder and faster and longer I think it might have been worth it. I dont necessarily think the route I took to get here was the right one. If did it again I would mix in a bunch more cardio from Feb through April, but next year I expect to have a plan set up that will take into account all I learned this past year and I won't gain 25 pounds after the series ends.



Anyways. I might still be missing that last -ve in explosive, but I also realized that I am still scared to launch my body shoulder high at full speed. I had a pretty good shot on a swing to Wizzy that he ended up catching head high going full speed. I really don't know if I would survive a layout that high at that speed. I've seen guys do it, Will Neff always comes to mind, so I know not only can you survive it, but you can bounce up from it. I'm however, more of a "crumble" guy than a "bounce up" guy so I will wait till regionals to sell myself out for a block like that. I had a couple other good bids on d and played some good physical shut down d, but still give to much cushion at times and give up the deep ball. On O I feel great. I scored more times this weekend than in (fill in the blank) combined, which still isn't that much and had no deep turnovers. Our D O looked great this weekend and I hope it wasn't just because the O's D was weak, but because we used the ho-stack drills (Ive been pulling for those drills for two year)to our advantage. Our D needs to get better in a grittier, grind your teeth kind of way. We all have our individual moments of this kind of d, but if all 7 guys aren't playing with that in mind, it doesn't really matter. I want to make sure I bring that intensity to every d point I play at sectionals no matter who I match up against.



My quad tightend up while running down on the last pull of the scrimmage. I finished the point and thought it might not be a good idea to do the end of practice running, but it is impossible to see your whole team running and not participate so I did it.



mon: lifting (finally! there is nothing planned that will stop me from finally getting to the gym)

tue: throw

wed: something short and explosive, the long stuff 200's and 100's was what got my quad last week

thurs: throw

fri: TBD

sat: sexies

sun: sexies

practice: Saturday 9/15/7

Somedays you just don't have it and I definitly did not bring it on Saturday. I measure "bringing it" by how much D pressue I put on our offense. I am cutting on O better and better and making the O work hard on D helps them, but what helps them the most is being that shadow on their hip while they are cutting, that body in the lane when they want to cut and the hard mark denying them the throw they want and I just didn't bring that on Saturday. It was a big let down especially after how tough we played last weekend.

I should be keeping track of scores. I think O beat us 2-1 with us losing a game to 5 after being up 3-2 and on that point I dropped a swing on the goal line with an impending wide open break throw in the making cause I took my eyes off to look for the throw. That was my lone turnover on the day and I connected with a big forhand for a score, but again the big story for me was lack of defensive pressure.

Friday, September 14, 2007

throwing: Thursday 9/13/7

Took six discs up to the park and worked on airing out my flicks and backhands to space. Between one Northeastern practice a week and the weekend team practices thats still only three days of throwing a week. Back in college I threw almost every day. I want to find that forth day of the week to do some focused throwing.

Thursday, September 13, 2007

Track: Wed 9/12/7

Warmup.

3x(2x200). 45 seconds/3 minutes the first two sets, then 45 seconds/4 min rest. Try to maintain the same pace on each one.

4x150. Start halfway around the curve. Walk 50m to the next curve to begin next one. Estimate the stagger if you are not starting in lane one. Timing exact rest is less important here but I suspect 75-90 seconds is appropriate.

6x100. Walk back.

31,31,31,30,30,30, 24, 23, 23, 22

I am always suprised at how messed up I feel no matter the distance or time between reps/sets. With all that time between 200's I really wanted to destroy em and I think I did a good job of doing that. I would have like to bust out a 29,29 to finish and I was kind of suprised to see that I hadn't caught 29 on the last one. My legs felt battered after this, like someone had taken a baseball bat to them. I had no pop left for the 150's. I feel like I should have been cruising in at 20 or 21, but I was staggering in at 23-24, which felt ridiculous. For the 100's dead center of my quads was tight and painful, something I have felt before and Im not worried about. I could accelerate into the 100 but around 35-40 m when I looked to stretch out my stride my quads would start yelping so I worked on my acceleration out of the start and getting up to full speed as quick as possible and then slowing.

Then we did 5 minutes straight of abs.

Wednesday, September 12, 2007

Practice: Tue 9/11/7

I ran with the Northeastern kids on Tuesday. I got sidetracked with work stuff on Monday and couldn't make it to the gym.

I made some cuts got some throws in and chased around a fast sophomore for a while. My quad has felt tight since this weekend and hopefully I can take enough drugs today so that it won't effect me during the track workout.

Monday, September 10, 2007

practice: sat and sun 9/8 9/9

Even though I wasn't satisfied with how I played individually I thought we had a great weekend of practices. Saturday was brutal. 93+ with tons of humidity and low numbers. Towards the end of practice I was feeling it.

Sunday was a lot cooler, but just as tough because although we were low in numbers everyone was bringing it. It's among the top 5 of the most intense practices I've been apart of. I don't think either the O or the D were as sharp as they wanted to be, but it was a charged atmosphere. Everyone was pushing, pushing, pushing. I hope we can keep this sense of desperation for the next couple weeks. We played a d-pull game to 9 where O scores were worth 1 and D scores were worth 3. We had the disc two or three times to win it and we blew it and at least one of those was my fault on a miscue that I shouldn't even have been looking to throw. I don't think I have ever been that disappointed after losing a game at practice. Offensive struggles aside I feel real good on defense. Mentally I feel like I need to fight a little harder when my body wants to rest, getting that position helps so much three seconds later. Physically I feel good. My ankle is a little weak but it didn't hinder me at all this weekend. I am still looking for that last explosive step that will get me 2-3 more d's a tournament.

I am going to get back in the weight room for the next 4-5 weeks 1 or 2 times a week working on explosive power. I bet I am right at 200 lbs right now 17 lbs lighter than where I started the season. I want to stay around here, but maybe I should drop 5 more pounds. I dont really know how to keep this weight on or off so we'll just see what happens.

Mon: full body weights
Tue: off
Wed: track workout
Thu: speed and mobility
Fri: off
Sat: practice
Sun: practice

Friday, September 7, 2007

track: Wednesday 9/5/7

I'm back! Ok according the workout I did I would say I could be back! but I was held back a bit by feeling sick. I felt fast though and got right back into the 200's. We did:

2 laps accelerators on the straightaways.
2x200m. 45 seconds rest, then 2.5 minutes rest. Maintain same pace on second 200
Repeat 2x200m - 45 seconds then 4 minute break. Maintain same pace.
4x200m with 90 seconds rest, longer break at end.
6x100m to finish.

29, 31 (bathroom break extra 2 minute rest) 32, 32; 31, 32, 32, 32

Those assholes went out at like 26-27 the first lap and it killed me for the 2nd rep. After the bathroom break I got behind and ran the 32, 32 by myself, which is apperently what I run when I am alone as the last set (32, 32) was alone as well. I started feeling miserable after this and went at (1) 100 before taking a rain check. I think it is because I had barely anything to eat all day.

Looking forward to practice and getting back to the gym next week.

Wednesday, August 29, 2007

injured: mon-fri 8/20 to 8/24

Lots of ice and ibuprofen.

Ultimate: Sat 8/18 and Sun 8/19

The pinacle of club ulitmate tournaments.

Pool Play:
Bos def Sea
Bos def Port
Bos def Ral/Dur
SF Jam def Bos
Bos def Boulder

Tournament Play:
SF Revolver def Bos

Consolation:
NC def Bos

I don't have much to write about cause I twisted my ankle real bad in the Ring game. At times we looked really good, but we mostly looked sloppy and aggresive. On O when we minimize the sloppiness and contain the aggresiveness things look awesome. We found out that our potential is pretty phenomenal, but if we lose our mental edge for a sec the game is over.

weights: Thursday 8/16/7

A1: incline bench

A2: chest supported row

B1: floor press

B2: single DB shoulder press

C1: DB deadlift

D1: lunges

I have no idea what kind of weight I used cause it was all dumbells.

speed: Wed 8/15/7

dynamic warmup
high knee skips
5 three step bursts
5 40's
5 accelerators from push up position
(3) 4 80's (jog 40, sprint 40)

Tuesday, August 14, 2007

Weights: Monday 8/14/07

Got in a quick weight workout and then went for a swim and did some plyos in the pool for fun

A1: DB bench
(3) 8 @ 65ish

A1: shoulder press
(3) 8 @ 55ish

DB hanging cleans
(4) 4 @ 65ish

Monday, August 13, 2007

practice: Sat and Sun 7-11 and 7-12

It was really hot and we played a lot. I threw away way to many discs on not 50% decisions. Time to rein it in a little. My cutting feels worlds better than earlier in the year. My ankles are stronger and Im getting a little pop coming in and out of cuts.

I played allright if a bit uninspired d. I need to work on being effective during a long d point where I have defend more than one cut cause I was gettin run a little bit, like pushed to the break side and then beat across to the open side. I felt like I did a better job of strategically forcing people deep to places where I could make a play on a deep throw or prevent the throw all together. I think this is important if you are consistently being beat under from a standstill, especially if your dude comes up wanting to bomb it time and time again.

Im in DC at a conference and I am about to check out the hotel pool to get my legs moving a bit.

Friday, August 10, 2007

ive been slacking

Sorry to the 10 (maybe?) people who check this site. The dead leg and then lower back kept me off the track and out of the weight room these past two weeks and then this week I have felt the touch of malaise induced by having been out of the gym for so long. I did the track workout this past week, but my legs felt tired and I didnt bring a watch. It was a fartleck, some 100's, some 2's and some sprint the straights, jog the curves.

I will make sure to get back on the train this week from my hotel in dc.

About this past weekend. It is really hard to keep track of how you play when you play 9 of 10 d points. We had 15 on Sat and 14 on Sun split right down the middle. I am definitly playing better man to man and my cutting on o is feeling better than ever. I had a nice sky for a d and I got a layout block that was almost a come to full speed wrap around block that I have been looking for (I also managed to completely erase the d from teammates minds by getting up from this catch-d and seeing Kolt streaking deep, launching an IO backhand from the flick sideline snaking it around a group of people 10 feet in front of me. It only overshot him by 20 or 30 yards. C'mon, it was my first d of the new season). I missed two more that seemed there and I just couldn't explode fast enough, which is a little disconcerting given how hard I have worked so far. I can always give more and these last two weeks have definitly not advanced to where I should be. Although my d is getting better, there are lulls (that I will attribute 50% to having 7 defenders for a 95 degree day at 6,000 feet) where I just get run around for a whole point, have trouble getting in good positions and get beat places. There are also points where I am in my guys way the whole time, denying him the disc and just making him uncomfortable. As we run by the throwing lane and my guy doesnt get the disc I am still a little surprised that I just shut him down, which is remnants of my d for most of last year and early this year while I still get back to pre-Ecuador ultimate-sense, -shape and -desire.

I promise to talk about practice this weekend (of which i might miss one because I have to move) and the rest of my months of working out.

Monday, July 30, 2007

practice: sat and sun 7/29 and 7/29

This was a little bit of a rude awakening. Well I guess Sunday was the only rude day. We had decent numbers both days. For d I think we were as low as 2 subs and as high as 4 depending on who was playing on what line and who was injured. I thought practice went real well although it was abbreviated on Saturday due to thunder and lightning. We played a lot which I dont necessarily like to do at practice, but because this was a new team and everyone is still learning from everyone else it was fun and very useful. We went for the 5+ hour marathon on Sunday and it was hot. We ended on 2 person relay (4) 70x70 yard sprints with pushups after the first 70 and situps after the 2nd 70 and then one 95 (goaline to back line) with pushups, and the good ol' 120 (back endzone to back endzone) to end it with situps. It was a war of attrition. Coming back to the line for my 4th 70 I was thinking that I might die of something, but my brain wasn't working well enough to determine what it would be. Hot Toddy kept us around the top through 2,3,4 and I would let people slip back in. We both caught someone on our 120 yarder to finish 2nd.

I completely lost track of how the d team did at practice. We lost the last game to 3, which was a victory I think the whole team really wanted. There were times on Sunday where I took notice of who was out there for the d line and got pretty excited as far as potential goes.

I got burned deep a couple times for easy goals. I like to play the physical defense that we are playing, but if your offender is really fast you can only contain them so long before they sneak past a bump and you are toast. I guess the big thing to remember through all this is hips direction; you want to keep the offender in front of you as they go deep and commit to them going deep and then make it a contested catch in when the come back towards the disc. I just find that really hard to do when they have the whole field to work with.

I still haven't got that big come-to block that validates being in on big points. I had few bids on Saturday and might have let one or two pass me by when I chose to get a mark on instead of bid on a 30% chance.

I put up one real bad floater and in general, except for one really nice one, my flick hucks are to high. I think I can afford to put them out there a little more and let people run them down. My mid-range throws felt real good. Like 20-30 yard aways and my breaks felt good. I still need to work on exploding out of cuts and then running by people. When I was cutting poorly I got used to people being with me so I would bale out of cuts to early.

My lower back is in some pain right now and my knee and shin were creaky to start yesterday, but I want to get in the gym today.

Mon lower
Tue upper
Wed track
Thu light, lower, speed, play
Fri rest
Sat colorado cup
Sun colorado cup

Monday, July 23, 2007

ultimate: Sat and Sun 7/21 and 7/22

I had the honor of playing with Quiet Coyote this past weekend at OwMyKnee in Albany. I had a great time and they are surely destined for great things once they get a couple more tournaments under their belt.

As the original 2 seed we lost in the semi's to the the 1 seed. Seems weird right. The TD reseeded the tournament after saturday by point dif dropping us to 4th. It didn't really matter. We would have had to play the 1 seed eventually. The 1 seed was utilizing the services of one Adam "Puberty" Croce in the semi's. Greg thought it would be funny, despite us just standing in the back of the stack, to launch his patented high release, swilly, deep backhand bomb right over my head. I found it, lost it, found it, misread it, corrected myself and caught it as it started to slink out of bounds for the score. I think Adam got cut right on the spot, but I couldn't be sure. There was this big blonde dude on their team too who, when I got a block on him said, "that's not gonna happen again". I scored on him on the next throw, but conceded the fact that he was probably right and played mediocre defense on him the rest of the game . I got a "nobody has made a play like that on me all tournament" comment from him in the handshake line. I asked his name so I could add that quote to my application for the USA all star team the next time that comes around.

I played all right. Had a couple bids on d that were anywhere from 25-99% intense and I got 2 of them. I skied the shit out of a guy who was under 5 feet tall. I made some deep bad decisions that were cleaned up, some good deep decisions that were miss read. A couple stupid forced throws into defenders after working it up the entire way as a zone handle. By the end I was just jacking it every time someone went deep, which hurt us more than helped us and I felt bad cause I was an invite trying to do to much. I handled a lot, but tried to work hard when I was cutting. Unfortunately I kept getting taken out as a result of people on the other team taking strange routes or being in weird places. Twice I took better lines to deep discs on D only to have the offender make a last second correction, crash into me and send me sailing. On the last one I took off deep only to be tripped up 4 or 5 steps into my cut, by a woman who was poaching. I landed quad first right on her cleat resulting in a nasty charlie horse that is bruising pretty nice. Luckily it is high up on the outside of my quad so I am still mobile. I remember getting knee'd a little lower at Terminus in '02 and being unable to walk the next day. I should be good to practice on Saturday.

I had a great time overall. It was a lot of fun playing with Alexis and there were many BF to GF scores thrown. It made me really want to get to Mars or Poultry Days next year.

Friday, July 20, 2007

weights and speed: 7/19/7

weights:

jump squats:
(5) 4 @ 135

rack pulls: snatch grip
(3) 4 @ 235, my lower back still hurts although it is getting better and in the next few weeks I can start increasing the weight a bit

A1 split squats:
8 @ 35
8 @ 40
8 @ 45

A2 side bridges
(3) @ 45 secs

speed:

(4) high knee skips
(4) karaokee
(4) 4 long jumps
(4) 70 yds out jog back repeats
(4) 40's, 1 min between each
(8) sprint 50, jog 50 no rest
(8) accelerators to a cone and back: from push up position sprint 15 yards, cut, come back 20 yards

This was supposed to be a track workout, but the last one left my hamstrings feeling wierd and what I need most right now is not 80% over 200 yards, it's getting to 100% as quick as possible and getting that last little push when I am 3-4 steps from a d. I admit the empowerment you get when you finish one of those brutal track workouts, but I also know what best suits me.

Thursday, July 19, 2007

weights and agility: Wednesday 7/18/7

weights:

A1 flat bench: clusters
(2) 4x2 @ 205, I felt a lot stronger although I was lacking some push in my right arm, and I missed my last rep of my last set of 2's in the 2nd set.
(1) 4x2 @ 195

A2 pull ups: clusters
(3) 4x2 @ 25, Funny how this was much easier than last week. I think i shocked my system into production.

B1 flat bench DB: tyler grips
8 @ 45
8 @ 55
8 @ 65

B2 chest supported row
8 @ 45
8 @ 55
8 @ 75

I think all these nubers were up because I took it easy on volume on the clusters

C1 full contact twists
(3) 16 @ 25

C2 zottman curls
(3) 8 @ 25

agility:

I wanted to get a little more in than I did, but nature was against me

(4) 40 yard zig zags
(2) three cone continuous
(2) three cone one corner

I just made these names up.

Rest of the week:
Thurs: lower and track
Fri: off
Sat: ultimate, two navy seals
Sun: ultimate, two navy seals

Tuesday, July 17, 2007

Weights: Monday 7/16/7

I had to get to a summer league game so I had to cut this one short.

front squats: clusters again, but with less reps
(3) 5x1 @ 225

GHR
(1) 8
(2) 8 @ 20

off to summer league!

I got some good running in at summer league. I was a layout away from some big d's, but the rocky sandy playing field was not inviting. Also blasted some backhands finally.

I played softball in DC on Sunday. Not much exercise in that except when I had to make a beeline for second from first to avoid a force out. I didn't make it. It took me two at bats to figure out the whole hitting thing. I hit a huge pop fly that was probably an error where i got a triple. I then hit a low liner past the 3rd baseman. I was tehn zeroed in for my next two at bats and homered both times. In order to hit my 2nd homerun I intentionally swung and missed on a 3-1 count on a ball that was going to hit me so I could run the count full and get another shot at a good pitch. Dick move? We needed the insurance runs. You never know when runs 24 and 25 are gonna mean the difference when it is 23-4 in the 5th.

I have switched gyms, from Excel in Waltham to Total Performance Sports in Everett. The guy I was working with in Waltham split ties with Excel and left me a workout orphan. It actually works out better for me. I get my next three weeks refunded and my commute becomes 5 minutes instead of 30-45 minutes. Excel is a white walled, new, open, crisp place. TPS is dark, creaky, old, and full of enourmous individuals. It is a strongman gym. Farmers walk things and 8 foot tires outside, atlas stones and huge logs inside. They have more equipment than excel and they have free boxing and kickboxing classes. These arent like Gold's Gym cardio kickboxing. These are cragly old golden gloves trainers and there could be 0-5 people in your group. Could be fun for the dreary winter time.

Thursday, July 12, 2007

Weights: Wednesday 7/11/7

A1 bench clusters: same as with the squats. I started way to high. Whoops.
2x2 @ 225: this barely counted, i think I did two, except to tax me for the next two
3x2 @ 205: still to much, only got six total
4x2 @ 185: finally the weight is right, but Im still feeling it from taxing myself on the 1st two
4x2 @ 185: settling into a grove
4x2 @ nice finish

A2 pull up clusters: while doing the bench clusters I had to do pull up clusters.
4x2 @ 20
4x2 @ 20
4x2 @ 20
2x2 @ 15: Pullups aren't like the bench. Eventually you just can't do another one. During my 2nd set of reps I dropped the 15 lb weight on my foot and just called it there. Yes, it's sore.
4x2 @ 12

B1 DB incline press w tyler grips (makes the DB handles thicker)
(2) lots of weight, terrible form. I still need to be getting my motions correct and with that the weight will come.
(1) 8 @ 55

B2 supported chest row:
(2) same as above. I think the cluster exercises took a lot out of me and these are supplemental. Gotta be better disciplined.
(1) 8 @ 45

C1 cable backhands
(1) 10 @ 30
(2) 12 @ 30

C2 Zottman Curls: Yes! Some curls! Finally.
(3) 10 @ 25

These last three days might have been the hardest three days of exercise in my life.


rest of week: I think it is clear that I have to get my other two upper and lowers in this week. Tonight looks terrible cause I have to do laundry before leaving for DC on Fri morning where I am sure I can get on the track, but not sure of getting to a gym.

Wednesday, July 11, 2007

track: Tuesday 7/10/07

warmup, stretch
5x200M. 75/75/75/75/4 minutes rest.
1x400M. 4 minutes rest. (at your 200m pace).
5x200M. 75/75/75/75/4 minutes rest.
4x200M. 90/90/90/Done.

31,31,31,31,32; 73; 32,33,33,33,33;34,35,33,31

Keeping my form is huge. About 20 meters out from finishing my 2nd 200 in the 2nd group of 5 my form just deteriorated and I bet I looked like my sister playing soccer when she was 9. Limbs everywhere, elbows flailing and a legitimate safety concern to anyone in reach. After that whenever I felt my power leaving I just tried to keep everything in good working order; relax the arms, but get a good pump, tuck the chin, get my knees up, pull when my feet hit the ground. Power was at a premium. My lower body from Monday left my muscles aching most of the day. That 34,35 is obvioulsy a glaring indication of let down, but rallying for that 33,31 finish was nice although I couldn't think straight for a good 5 minutes afterwards.

Monday, July 9, 2007

weights: Monday 7/9/7

foam rolling

I am gonna tone down on the plyos as my running increases

front squats: cluster style
(5) 4x2 w/10 second break between each mini set of two @ 205
This means 5 sets of 8 reps except you get 10 seconds for every 2 reps, which allows you to do more weight, which doesn't make that much sense cause I was doing 205 before. The difference was I hadn't actually seen a front squat. They go deep, butt touching floor deep. I had been going sit on a toilet deep. This makes a big difference. Also having 205 lbs laying accross your collar bone is rather uncomfortable the next day. Basically it sucked.

reverse lunges:
(3) 8 @ 95
I was still feeling the cluster f*&#s from before and struggled through this.

A1 GHR's:
(1) 8
(2) 8 @ 10

A2 chops with bar:
16 @ 25

B1 butt squeezes
(3) 20 secs

B2 scap slides
(3) 10

this week
mon: lower
tue: track, I expect to feel bad, real bad, from Monday lower, so Ill play this by ear
wed: upper
thurs: lower, sprints
fri: off
sat: upper, sprint the straights jog curves
sun: off

Friday, July 6, 2007

Weights: Thursday 7/6/7

active stretching

A1 flat bench thick bar: 3 >90%, which means get up to a good weight by 3's and then drop it down to 1 rep.
1 @ 225
1 @ 245
1 @ 250
1 @ 245
2.5 @ 225 stupid

A2 DB row:
(1) 70
(2) 75
(1) 80

B1 DB floor press:
8 @ 65
8 @ 70

B2 face pulls:
(2) 10 @ 90

C1 scare crows:
(1) 12 @ 20
(2) 12 @ 30

C2 bowler squats:
(3) 10

Tuesday, July 3, 2007

Track: Tuesday 7/3/7

warm up
200/45
200/90

real deal
400/90
400/3 minutes

6 x 200/75

3 minutes

400/90
400/90
200/75
200

71, 75, 32,33,34,34,34,34,78,78,32,31

Weights: Monday 7/2/7

foam rolling

high knee skips
(4) forward and back

broad jumps

deadlift: my lower back was still really tight from last week's DL. I tried to get the weight back up to where I was last week, but my lower back was not letting me pull at all so I went light worked on technique and speed
(1) 3 @ 205
(3) 3 @ 185

GHR: at an incline
8 @ 10
4 @ 10, 4 @ 0

ab rollers
(2) 12

reverse lunges from defecit:
(2) 8 @ 40

suitcase deadlifts:
(2) 8 @ 65

I forgot about Wednesday being a holiday and nothing being open so I have to reconfigure my week.

Monday, July 2, 2007

track: Sunday 7/1/7

Got up real early, well early for a vacation Sunday morning and after a banana was out on the track by 8:30 am. I feel like that alone was a victory. There is nothing much more demoralizing than getting to an empty track. Just sucking it up and finishing a track workout is big for me.

6:00 farlek (slow/med/fast)

200 (75 sec break)
300 (90)
400 (120)
400 (120)
300 (90)
200 (4 minute)

200 (75)
200 (75)
200 (90)
200

31,55,78,75, 56,33, 33,32,33,31

That 78 was really annoying. I felt like I was moving at a decent pace and that I kept that pace up the whole time. I should have been clued in when I looked at my 39 sec split that I needed to make up time, but I couldnt figure that math out and get around the turn at the same time. I still have to bust balls to get that 75 sec 400, which is slightly frusterating, but I know I am improving. My 200 times are right in line with everyone else and unlike the end of the last trackworkout I had some kick left to finish.

This week
Mon: Lower
Tue: Track? (im not sure what is planned team wise)
Wed: Upper
Thu: Lower, Speed
Fri: off
Sat: TBD in NY
Sun: TDB in NY

Thursday, June 28, 2007

Weights: Wednesday 6/27/7

foam rolling

active stretching

A1 flat bench w/ thick bar: 3,3,3,5,5
200
220
230
200
200

A2 DB rows:
(1) 6 @ 65
(3) 6 @ 70
(2) 6 @ 75

B1 DB floor press:
(4) 10 @ 60

B2 face pulls
(3) 10 @ 80

C1 scarecrow
(3) 10 @ 20

C2 bowler squats
(3) 10

updated schedule:
I forgot that I had to work on Thursday night so no track or lifting. I am scheduled for a massage at 11 am on Friday so I might be able to get up early, hit the gym, take the T to quincy and have Alexis pick me up on our way to NJ.
Thursday: off
Friday: lower, massage
Sat: upper (I dont know how I am gonna fit either of these in)
Sun: track

Tuesday, June 26, 2007

Weights: Monday 6/25/7

(4) high knee skips
(4) broad jumps

A1 deadlift: 3,3,3,5,5
(2) 3 @ 265
(1) 3 @ 305
(2) 5 @ 265

A2 ankle mobilizations

B1 GHR: wholly see-rap. These things were relentless
(3) 8 @ 10

B2 ab roller
(3) 10

C1 elevated reverse lunges
(1) 8 @ 30
(1) 8 @ 35
(1) 8 @ 37.5

C2 briefcase deadlifts
(3) 8 @ 50


this week
mon: lower
tue: rest
wed: upper
thurs: lower/track workout
fri: massage; I have a $15 off coupon to a great place in Quincy so an hour @ $60!
sat: TBD in NJ
sun: TBD in NJ

Monday, June 25, 2007

ultimate: Sunday 6/24/7

vs Van Bueren Boys: 15-6?
The VBB are the men from the (for) now defunct CLX co-ed team. They took way to many ill-advised chances and other times just couldn't execute their throws.

I got in a good sky for a d and chased down another one deep. Jason and Greg would have loved the fact that I matched up against a kid on VBB who in their drunk Saturday opinion looked exactly like me. He was athletic and seemed pretty confident, letting out manly grunts when he took off deep. We got into it a few times as well. The first time when he went deep I baited the throw, it went up, I tracked it had about three more steps to make a play on it and then I ran into him as his teammate made the catch about 5 feet away. All I knew was that I had a read on the disc and then I wasn't allowed to make a play on it so after looking around for help I called pick. He wasn't to excited about that call. I eventually took it back after some sideline help said that he wasn't purposely trying to prevent me from getting the disc. I then called a travel on a semi obvious curl catch and huck that he had done on the last point as well except he threw for a goal this time. He got angry. Disc came back, they turned it and he proceeded to call travels on me both times I got the disc. Whatever. My call wasn't fantastic in a 11-3 game and I knew we were gonna score so I wasn't gonna let it get to me. At some point during this game I forgot how to pull. I couldn't find a rhythm and I was just tosing them out of bounds at will. I had prided myself before this weekend on some improved pulls from last year, but I just crapped it out especially during this game.

bye

vs GOAT: 11-15
What a terrible way to go out. Up 8-6 at half and then 9-7 we just couldn't get our heads on straight. They took the 2nd half 9-3. We switched lines went with different O's and just either hucked it away or would go to stall 5 and then someone would look to the dump for a second and then back upfield for two and by then there were always 4 people swarming around the disc. GOAT capitalized on almost every turnover, usually culminating on a beautiful deep backhand that would zoom out and then just hang out for their deep cutter to run down, which is exactly how they ended the game.

I played some points in the 1st half, not so many in the 2nd half. Threw a couple hockey assists. Got some decent pulls in. Had two bids at zone throws on the same point the second one being my biggest one this season where I was .25 of a second late and landed hard on my stomach which is a little achey today. Got on on a big point 13-11? Played some good d. Almost cleaned up some floaty trash, stalled someone who contested it, made it hard fought in general.

Goat goes on to tear through TruckStop who had a solid win over NY.

I felt much better this weekend. I have been on a solid curve up these past few weeks (well there was no where to go, but up for a while), but my legs are still getting tired to quickly. Basically you can fill in all the gaps in my comments with "ran around close to his guy, dictated a bit, and then got beat in, and put on a decent mark". I can't wait to siphon off the lifting when it is time and really dedicate myself to being a runner and start getting blocks like my teammates had. If I make the team I know those almosts become sure things.

ultimate: Saturday 6/23/7

vs NY: 13-14
I don't remember how or when they got ahead. I know I threw one away early that got caught by the wind and took off. I think I might have been on O at that point so that probably didn't help us early. I got beat deep by BVH once on what turned out to be a 7 foot high laser that I though I had lined up pretty well if it came in floaty. Had a couple of bids in against Duke that were kind of close, but not too inspiring. Also threw away an easy pass to G in an O zone they threw at us after a turn. Didn't get in much in the 2nd half.

We came out more focused with firm lines in the 2nd half, fought back with some inspired play to 12-14 with disc on the goal line, called a time out, swung the disc around and scored, but unfortunately the hard cap went on during the swinging ending the game at 13-14. Tough way to go down.

vs Med Men: 15- not a lot
They weren't connecting on anything and I think it was 8-2 at half. I took one of my lone deep shots of the weekend in this game on an upwind huck that miraculously went about 50 yards. Everything had to be lined up right for that to happen. Gave me a little to much adrenaline and on the next point I tried this sideline forced middle low realease backhand to Kurt who was headed upline from the dump spot. It hopped up, stayed up and fluttered out of bounds. Sweet. We cruised and then had a 3 hour bye.

vs Pike: 15-11
I don't really remember how I played in this one.

We were in control the whole game. Offense might have been broken once or twice.

That was it for Saturday as the prequarters started around 5pm.

Friday, June 22, 2007

summer league: Thursday 6/21/7

Played against the grassburn or something out of Waltham. They had one guy with decent hops who d'd me in the air once. I just chased him around all game instead of doing my sprints and then got a bunch of throws in afterwards. I realized I was throwing my flick huck with too much IO on it. Last year I hadn't got my mechanics back so in order to throw far I had to release it with some heavy IO in order to get it out there without it turning over. Now that my technique is back I don't have to exagerate the IO resulting in some bombs reminicent of my senior year of college. I don't know if that is good or bad given my propensity to chuck it at will. My backhand still needs some work, but I can feel it improving. My back still hurts a bit, but some more heat and advil today and a lot of advil tomorrow should do the trick.

Weights: Thursday 6/21/7

I took the volume down (# of sets) because of the tournament this weekend.

active warm up

squat jumps: I did this one completely wrong and I hope I don't pay for it on Saturday. I was supposed to do (6) 4 @ 95 and I did:
(3) 8 @ 135

rack pulls:
(2) 5 @ 295
(1) 3 @ 315
(1) 5 @ 295

bulgarian split squat
(2) 8 @ 35

Thursday, June 21, 2007

Weights: Wednesday 6/20/7

I "tweaked" something in my back working on pulls and hucks in the morning (to early and not enough stretchign perhaps). It only hurts when I lay down, which is weird. I'm hoping with heat and ibuprophen it will go away for Saturday.

A1 incline bench: This was fun. 3 reps till you are up to a respectable weight, then (4) 1RM, and then 3 reps at a reasonable weight
1 @ 210
1 @ 215
1 @ 220
1 @ 225, i didnt get this one.
3 @ 195

A2 DB rows:
5 @ 55
5 @ 60
5 @ 65
5 @ 65

B1 incline db press
(3) 10 @ 55

B2 facepulls
(3) 10 @ 80

C1 bowler squats
(3) 10

C2 scarecrows:
(3) 10 @ 20

Wednesday, June 20, 2007

track: Tuesday 6/19/7

6:00 fartlek 30secs easy, 30secs med, 30secs hard: ended up being about a mile

6 minute 30/30/30 fartlek run. 4 minutes rest.
3x400M, 90 seconds rest after each; 200M, 4 minutes rest.
2x200M. 75 seconds/90 seconds
2x400M, 90 seconds rest after each
2x200M, 90 seconds rest.

75 (I wasnt the same after this, but I guess you could say that about every rep), 78, 78, 30, 32,33, 83, 82 (wholly poop. During these survival mode kicked in and "just don't die" started entering into my psyche.) 33, 32. For that last 200 I really wanted to go faster. I had 6 guys waiting those 90 seconds with me pumping me up and knowing that this was the last rep. When I turn the corner for the last 100 yards of a 200 I can usually put the hammer down, but as 100 yds became 50 yds my legs were not going any faster no matter what my brain was telling them, still finished somewhat strong.

This workout might change things for me week wise depending on how I recover for Thursday.

Wed: am throwing/pm upper
Thurs: light legs: summer league, sprints (3 get ups, 3 shuttle runs, 2 50 yard sprints)
Fri: off
Sat: Invite
Sun: Invite

Monday, June 18, 2007

weights: Monday 6/18/07

foam rollers

high knee stomps trying to relax my upper body

10 yard starts from pushup position:
I need to work on powering/pounding through my first two steps. I am too straight up. I need to get more 45 degrees, relax my shoulders and pump those arms.

A1 box squats: 15 inch box
5 @ 185
5 @ 205
5 @ 225
5 @ 225

A2 ankle mobilizations

B1 GHR:
(3) 8 @ 10

B2 ab rollers:
3 of 10

C1 reverse lunges from defecit: I got a little knot in my quad that I couldn't shake and it limited me.
(3) 8 @ 30

C2 rectus femoris stretch

5 minutes of uphill elyptical

practice: Sunday 6/17/7

Not great on numbers today either. White team had two subs for about an hour and then 1 for the rest of the day, maybe the same for dark. This isn't what you would expect from a team with 36 players trying out for 24 spots. (It would be interesting to see where commitment level fits into the percentages of importance as far as making this team. Would you take someone who gets a 9 as a player but only registers about a 3 for commitment? Or would you rather have a 7/10? And where does that ratio stop? What about a 6/10 v a 10/4 etc.

The teams I play on are not winning at practice and while in some aspects this is directly related to me (I had 2-3 turns in four 5 pulls ((alternating light and dark on O)) and a game to three), I feel like I am not doing enough to determine the outcome of these games/points, especially when I am cutting downfield. 8 of 10 of my cuts don't seem that effective and I feel like it is stagnating our O. It will be interesting to see how it plays out when we get our numbers up and our roles defined, but over the month of July I have to really focus on change of direction and exploding in and out of cuts and in August I need to work on seeing the disc when I am cutting.

I slacked and did not do my 2nd upper body workout this week. I should have encouraged pushups and situps after sunday practice, but it didn't come to mind.

Oh yeah and I got a d! A layout d! I hadn't really mentioned it, but I am carrying a bit more weight this season. About 17 pounds right now; add that to what I think is more important, not having played ultimate for 5 months, and the result is not being there to get blocks on discs I could have got at the end of last season. I missed on another attempt that I should have had, but did not recklessly toss my body at it like I should have.

this week:

mon: lower body
tue: track
wed: upper
thurs: lower body/tempo (probably 8 400's of sprint the straights, jog the turns)
fri: rest
sat: Invite
sun: Invite

practice: Saturday 6/16/7

It was hot and we had 13, then 11, then 14 working bodies so we took lots of breaks.

Friday, June 15, 2007

Track: Thursday 6/14/7

warm up

400/90
400/90
400/3:00
600/3:00
400/90
400/90
400/90
200/75
200/75

78, 77, 77, 2:11, 78, 75, 76, 32, 30

I felt much better this week than last week, but I still have trouble asking my legs for that much this early. I think this leg workout it is better suited for running after.

Weights: Thursday 6/14/7

quick warm up

A1 squat jumps: down to 1/4 squat position and explode up
(6) 4 @ 95

A2 90/90 stretch: sit on a bench place ankle on other knee and lean into it

B1 rack pulls: Get in a rack with the safety bars at your kness, get right up to the bar and deadlift it. It is already at your knees so you can put some weights on, which I won't really test until after the invite. I had some trouble with this when I started. I tried to do it overhand and had a bitch of a time getting the weight back to the rack, but once I switched to alternating grip it was great.
(4) 5 @ 275

B2 medial ankle tilts: I was told to wait on these till I can be instructed on them

C1 bulgarian split squat: Laid off the weight for the workout
(3) 8 @ 25

Thursday, June 14, 2007

Weights: Wednesday 6/13/7

I was late and was actually the only who showed up in my group so the guy Im working with asked his 7:30 client to come in early meaning we had to blast through this workout. It took maybe 30 minutes.

A1 incline bench:
3 @ 175
3 @ 180
3 @ 185
5 @ 175

A2 DB rows:
(5) 5 @ 50

B1 DB floor presses:
(3) 10 @ 55

B2 face pulls:
10 @ 90
8 @ 90
10 @ 80

C1 bowler squats:
(3) 10

C2 scarecrows:
(3) 12 @ ???

Rest of week:
Unfortunately work is getting in the way of my grand plans for being the best ultimate player in the universe. I have to work till 8:30ish which kills my track/gym combo which sucks cause I dont know if I want to do it next week with a tournament coming up that weekend.
T: track
F: off
S: upperbody/practice
S: practice/golf!

Wednesday, June 13, 2007

Ultimate: Tuesday 6/12/7

I was advised against running on Wednesday. I guess it makes more sense to get running in 24 hours after a leg workout and then doing another one 48 hours after that instead of waiting 36 to run and then another 36 to do the next leg workout.

I was also told to get my speed up instead of working on long distance so:
(6) 70 yard sprints
(6) 50 yard sprints
(6) 20 yards sprints from pushup position

Lot's of points of summer league: we didn't have enough women to go 4-3 or 5-2 for that matter and the other team had 5 women so we disolved the teams and made two combo teams. I tried to work hard at all times and got a lot of pulling and deep throws in.

Tuesday, June 12, 2007

Weights: Monday 6/11/7

soft tissue work

(6) get ups: push up position to sprint concentrating on arm pump and lean

A1 box squats: took a while to get going, but eventually I got the right upperbody lean and sit stance. I think I will be well up in the 200's by the end of the month.
5 @ 185
5 @ 185
5 @ 185
5 @ 185
5 @ 185

A2 ankle mobilizations

B1 glute ham raises
3 0f 8

B2 bar rollouts: using the little bar with some 5's on it as an ab roller
3 of 10

C1 reverse lunges from defecit:
(1) 10 @ 25
(1) 8 @ 30
(1) 8 @ 25

C2 suitcase deadlifts: deadlifts with DB in one hand. I am not sold on this exercise as a "core" exercise.
(1) 10 @ 25
(2) 10 @ 35

Sunday, June 10, 2007

Weights: Sunday 6/10/7

Last day of my first month! I got my new workouts for next month and they look great. I missed 2 workouts out of 16 and in the last couple weeks have been adding cardio and speed to my week. I felt pretty strong for this last workout even though I was kind of dreading it after our 5 hour practice yesterday.

A1 weighted pull-ups: I decided to try underhand cause that's what I see everyone at Excel doing. They are a little easier in that you get to use you bicep for that last oomph.
7 @ 10 underhand
7 @ 10 overhand
7 @ 10 underhand

A2 one armed DB press push: my most dreaded exercise
8 @ 70
8 @ 70
7 @ 70

B1 seated row pronated grip:
(3) 8 @ 130

B2 incline DB bench:
(3) 8 @ 70

C1 supine DB trap raises:
(3) 12 @ 10

C2 reverse crunch: I know it is supposed to be harder with lesser weight cause you have to stablilize yourself, but doing it with the 25 (much more weight than I have ever used) really let me concentrate on my abs and form.
(3) 15 @ 25

D1 pallof press:
(3) 10 @ 70

this week-
M: lower body
T: off
W: am tempo runs/pm upper body
T: lower body, track
F: off
S: practice/upper body
S: practice

results: over the past month my pull ups went from barely 8 unweighted to 7 with 10 pounds; my push press from 35 to 70; my incline from 40 to 70; and row from 110 to 130. Pretty awesome.

practice: Saturday 6/9/7

I felt much better than I did at last weekend's tournament even though I was coming off the devil workout from Thursday. We practiced forever. Maybe 4.5 hours. 3 v3, drill, 3 team 5 pull w/ man d, drill, 3 team 5 pull w/ho, drill, 3 team 5 pull w/zone, drill, game to 10, 3 full field down and back sprints, 7 cross field sprints, 1 Guinness shotgun.

Friday, June 8, 2007

track: Thursday 6/7/7

one lap warm up
3 x 400 w/ 90 secs of rest (84, 83, 82) man my legs, especially my quads were not having it.
3 minutes rest
1 x 600 (2:13)
3 minutes rest
3 x 400 w/ 90 secs of rest (83,84,83)
3 minutes rest
2 x 200 (35, 33) Finally something I could deal with. At this distance I can just nut up and get it done.

This was my first attempt at bookending a leg workout with track workout. It sucks.

weights: Thursday 6/7/7

light warmup

A1 front squat: I could have pushed it, but I had a trackwork out scheduled for an hour later.
8 @ 205
8 @ 205
8 @ 205

A2:
ankle mobilizations and loaded calf stretch

B reverse lunges: these things kill, and the same thing applied about the track workout
10 @ 20
10 @ bodyweight
10 @ bodyweight

C1 pull throughs:
10 @ 150
10 @ 155
10 @ 165

C2 femoris stretch

Thursday, June 7, 2007

weights: Wednesday 6/6/7

soft tissue

A1 floor presses:
5 @ 210
4 @ 220: I was told to make sure I coudl complete each set even though I was about an inch away from getting through my sticking point so...
5 @ 210

A2: chest supported rows:
5 @ 75
5 @ 70
5 @ 70

B1: blast strap push-ups: Im glad to be done with these cause they are leaving a nasty bruise on my right arm
10 @ ground level
10 @ ground level

B2 seated rows:
10 @ 130
10 @ 135

C1 lying external rotations
12 @ 10
15 @ 10
15 @ 10

C2 reverse crunches
(3) 15

pallof press:
(3) 10 @ 70

Wednesday, June 6, 2007

Running: Wednesday 6/6/7

Jogged a mile warm-up in around 7 minutes and then stretched a bit. Ran intervals for 6:3o of hard/slow/medium and then jogged for a couple minutes and then kicked it up for the last minute.

Tuesday, June 5, 2007

weights: Monday 6/4/7

soft tissue

hurdle hops @ 21 inches
2 single hops
2 double hops
2 full hops through six hurdles

weights: this was my 4th week or my last week of 4 week cycle so I was supposed to go big.

A1 deadlift w/ trap bar:
5 @ 265
5 @ 285
5 @ 300: hitting the 300 mark 5 times and knowing I could do more weight was neat

A2 ankle mobilizations

B1 glute ham raises:
(2) 6 @ 10 lbs

B2 femoris stretch

C1 walking lunges
(2) 40 lbs: this was rough. I was struggling the last two reps on each side

D1 side plank
(3) 45 secs each side

D2 front plank on med ball
(3) 30-35 secs

uphill elyptical for 4 minutes

plan for the rest of the week:
tue: light distance, maybe Wed morning
wed: upper body
thur: lower body and track workout
fri: optional distance
sat: practice
sun: upper body

I think running 4 times a week (2 distance, 1 track, 1 practice) should be good for now.

Monday, June 4, 2007

ultimate: Saturday and Sunday 6/2 and 6/3

7 games total. 6 pretty easy wins (all by 3 at least?) and 1 early loss while we tried to get our bearings. I played poorly and need to get on the track this week and every week up till the invite.

Thursday, May 31, 2007

Weights: Wednesday 5/30/7

soft tissue work and stretching

A1) floor press w/ thick bar: Lay on your back and bench from the floor. It works on sticking points and strength. I really need to work on getting my elbows in, which makes it a lot harder for me and is proper benching technique.
5 @ 180
5 @ 200
5 @ 200
4 @ 220
5 @ 210
5 @ 210

A2) chest supported row
6 @ 70
6 @ 80
6 @ 75
6 @ 75
6 @ 75
6 @ 75

B1) blast strap pushups
4 of 10

B2) seated row
10 @ 120
10 @ 125
10 @ 130
10 @ 130

C1) side lying external rotations
(3) 10 @ 10

C2) reverse cruches
(3) 15

D1: Paloff press
(3) 10 @ 70

I have to work tonight so I will unfortunately not get a track workout in before the Cazenovia tournament this weekend in NY, but I might sneak in an upper body on Friday.

Tuesday, May 29, 2007

nutrition: Tuesday 5/29/7

What I am drinking: Surge

Sip half through my workout and then finish the rest upon completion. I am gonna try and create a mix for an ultimate weekend. It does much of the same that cytomax does except it seems to have a higher amino acid content and cytomax reportedly comes from a shady manufacturer.

Also. Want to know what to eat and drink during a tournament day?

http://www.t-nation.com/readTopic.do?id=1173228

jog: Tuesday 5/29/7

www.gmap-pedometer.com/?r=997383

Started as a recovery run, but I picked it up the last .5

weights and plyos: Monday 5/28/7

plyos:

one legged zig zag
karaokee
(4) 6 box jumps

weights:

A1deadlift: using the trap bar (check out dudes shorts) which is so much nicer on the lowe back.
(1) 5 @ 225
(3) 5 @ 245
(2) 5 @ 265

B1 glute ham raises:
(2) 6
(1) 5
(1) 6

B2 femoris stretch

C1 walking lunges
(3) 8 @ 35

D1 swiss ball prone bridges: you put your forearms on the ball, not your feet
(3) 35 sec

D2 side bridge:
(3) 35 sec

weights: Sunday 5/28/7

A1 pullups
(3) 8 @ 5

A2 push press db:
(1) 8 @ 55
(2) 8 @ 60

B1 pronated row:
(1) 10 @ 120
(2) 10 @ 130

B2 incline press:
(3) 10 @ 65

C1 prone trap raises:
(1) 12 @ 5
(2) 12 @ 10

C2 reverse crunch
(3) 15

pallof press:
(3) 10 @ 70

Friday, May 25, 2007

weights: Thursday 5/24/7

Because everything is supersetted these days I'm gonna start grouping exercises by letter. Today I supersetted front squats with loaded calf stretch so front squats will be A1 and the calf stretch will be A2.

A1 Front squats: This is still a weird lift for me. I have to splay my feet out real wide and I feel like the bar fits between my delt on my left arm, but that there is a bone in the way in right.
(3) 8 @ 205

A2 loaded calf stretch and ankle mobilizations

B1 stationary reverse lunges
10 @ 30
12 @ 30 (I elevated my front foot a bit, bad move)
12 @ 25

C1 pull throughs: I need to get more weight on these. I saw a neat little trick. The cables only have 140 lbs worth of weight so you get an L-shaped pin, stick it in pointing up, and hang a 25 pounder on it.
12 @ 80
12 @ 110
12 @ 130

C2 femoris stretch

D1 side bridges
3 ea side @ 35 secs

D2 prone swiss ball bridges: I elevated my feet on the ball, which I think is right
3 @ 35 secs

Thursday, May 24, 2007

weights and plyos: Wednesday 5/24/7

soft tissue work

one foot zig zag hops
swivels
hurdle hops: (2) 6 with pause (2) 6 every other pause (2) 6 straight through

flat bench:
3 @ 135
3 @ 185
3 @ 205
3 @ 225
3 @ 225
2 @ 235

superset-
blaststrap pushups:
(2) 10 @ 29
(1) 10 @ 31

chest supported row pronated grip:
8 @ 75...supposed to do 4 reps
4 @ 55
4 @ 60
4 @ 65
4 @ 70

superset-
seated cable row neutral:
10 @ 110
10 @ 120
10 @ 120

reverse crunch:
(2) 12
(1) 15

superset-
external rotations
(3) 10 @ 7.5

pallof press
(3) 10 @ 7

Tuesday, May 22, 2007

Weights and plyos: Monday 5/21/7

soft tissue work

karaokee
high knee skips
high knee skips for speed
(6) of 5 hurdle hops emphasis on landing stiff but quiet
10 step x-band walks in each direction

deadlifts: I felt like it might be to much weight, but I wasn't gonna tell anyone especially while my lifting partner, a sophomore linebacker from Stonehill, was speed lifting the same weight. Really had to pull with my lower back, but I don't feel any where near as sore as I did when I did this weight a couple months ago.
(6) 4 @ (1 red, 1 blue we use the bumper weights, a little research tells me this is) 205

ankle mobilizations and seated hip stretch in between sets

glute ham raises: These things are awesome. (femoris stretch in between sets)
(3) 5

supersetted-
walking lunges:
(1) 7 @ 30 where I ran out of room
(3) 8 @ 30

side planks:
(3) @ 35 secs

palovs:
(3) 10 @ 60

Monday, May 21, 2007

ultimate: Saturday 5/19/7 and Sunday 5/20/7

Playing with split squad X out of Boston. 5 wins and a loss to the other boston team. For now I'll keep this related to working out and won't get in to much ultimate stuff. Coming into game 1 day 1 my legs felt tired and sore, which is not exactly how you want to start a day off. The loosened up ocasionally, but it was hard to get to top speed and hold it. We'll see how that progresses through June and July. Ill consider it a tough fun track workout.

weights: Friday 5/18/7

superset-
pullups: they were supposed to be weighted, but they called for eight. I could of probably belted on a 2.5 lb'er just to say I did it, but whatever.
(3) 8 and the #8 on set 3 was barely a pul up.

push press: one armed and with a dumbell
(3) 8 @ 35

superset-
seated row: pronated grip
(3) 10 @ 110

incline db bench:
(3) 10 @ 45

superset-
prone trap raises: I need to get a ruling on if I did this correctly and then I'll get back.
(3) 10 @ 5

reverse crunches
(3) 10

Friday, May 18, 2007

Weights: Thursday 5/17/7

This was kind of stupid, but I want to stick to my schedule for a couple weeks. I left work at 5, was at the gym by 5:10, was out by 6:10, successfully arrived at summer league at 6:30 effectively costing my team the W with a drop and a throwaway at 6-5 and 6-6 and then sat for a point and they took half 6-8. Bummer.

supersetted
front squats: I don't know how I am gonna increase the weight here cause it feels like the bar is crushing my chest/shoulders and not allowing me to breathe.
(3) 8 @ 185
(1) 8 @ 205

passive loaded calf stretch:
got on the calf raise machine, tossed on some weight and stretched em out, which I think was what I was supposed to do.

ankle mobilizations: each foot

reverse lunges:
(1) 16 -8 each foot- @ 20
(3) 16 @ 30

supersetted
pullthroughs:
4 @ 120

rectus femoris stretch: it's a "take a knee" hip flexor stretch but instead of having your back foot on the ground you support it on a bench. Really digs in to the main quad muscle, which is the rectus femoris
4 @ 15 secs

Wednesday, May 16, 2007

Weights: Tuesday 5/15/7

Soft tissue work with foam rollers, active warm ups and ankle mobilizations. The active warm ups aren't new although there were a few variations i hadn't been through that I would like to throw at a stretching group. Ankle mobilizations are interesting. Stand as close to you can to a wall. Bend one knee and try and touch it to the wall while keeping your heel on the ground. If you can do it move back a little bit and repeat. Keep moving back until you can't complete the stretch.

superset
bench: my form wasn't bad. I was told to bring my elbows forward a little, bring my feet back and push through my heels for some extra power.
4 @ 135
4 @ 165
4 @ 195
4 @ 205
4 @ 205
4 @ 205

chest supported row:
5 @ 55
5 @ 55
5 @ 55
5 @ 55

supersetted
blast strap pushups: I have been looking forward to doing these. First set was bad cause I was trying to find the correct range of motion and therefore flailing all over the place. Here is a long overly scientfic article on shoulder health and pushup variations under which the blast strap falls.
10 @ 29 (the peg number of the cage the handles hung at)
10 @ 29
10 @ 29

rows with thick handle:
10 @ 120
10 @ 120
10 @ 100

supersetted
lying external rotations:
(3) 6 (each side) @ 5

reverse crunch: awesome crunch that will take the place of my 2nd crunch in any navy seal I do.
This is more or less how I did it except my feet were kept by my butt the whole time and my elbows were pointed at the sky as a point of reference to where my knees should be going.
(3) 10

Pallov's: this was called core cable pushout yesterday, but it looks like they have a name for it.
(3) 10 ( each side) @ 6

10 minute walk uphill

My plan for the rest of the week is:

Wednesday - throwing
Thursday - get on the track then summer league
Friday - upperbody
Sat - WMO
Sun - WMO

Tuesday, May 15, 2007

Weights: Monday 5/14/7

First day at excel fitness with Eric Cressey. He loves his soft tissue work so 10 minutes on the foam rollers getting after quad, hams, glutes, calves, IT bands, thorasic extensions, and shoulders.

Right into deadlifts. Last week he said he wanted to video tape me so he could show people how not to do it. I didn't have my shins touching the bar. My butt was way to low upon initiating the lift. I was arching my back at the end like I thought I saw the strongmen do it instead of tightening my glutes and "humping" the bar. By the 3rd set I was doing it more or less correctly. We use these and a platform so you can just drop them. A little nerve racking at first. Six sets of four working primarily on form and speed.
(3) 4 @ 145
(3) 4 @ 185

glute ham raises: Oh dear. These are devastating the first time. It feels like your hamstrings are gonna rip on the way down and then pulling back up you get stuck at a little less than upright and have to power through with your glutes. Im gonna feel these tomorrow.
5
4
6

supersetted
walking lunges: concentrate on reaching out far and pulling your body along with your hamstrings instead of letting your quad push you up.
(4) 12 steps @ 25

side planks:
3 @ 30 secs

core cable pushouts: step out with a cable, positioned at chest height, clutched to your chest with both hands and turn 90 degrees so the cable wants to turn you back to straight. Slowly extend the cable out by straightening your arms and then bring it back to your chest while you prevent rotating by keeping your abs and obliques tight, then turn 180 degrees and do the other side.
(2) 10 @ 25
(1) 10 @ 30

foot supported hip stretch: it's a hip flexor stretch but instead of having your back foot on the floor you have it elevated on a bench. The more acute you make the angle your back knee makes with the bench the more quad you strech the more op- not acute, the more hip flexor you work.

Monday, May 14, 2007

track: Sunday 5/13/7

Next step in ankle/achilles fitness:

1/2 mile warm up
1 mile of running the straights and jogging the turns. I felt suprsisingly good after not having done much (well I guess my stadiums count) since my hill run more than a month ago.

(6) 25 yard shuttle runs

I feel pretty good today (5/14) and am heading to my first training session with Eric Cressey, which I will report upon tomorrow.

Friday, May 11, 2007

summer league: Thursday 5/10/7

Really wanted to see where I was at with my ankle. Still can't jump and some cuts hurt, but...no but as in I feel pretty limited. Trying to keep my hopes up.

Shuttle runs and a navy seal afterwards.

Ben

Wednesday, May 9, 2007

Stairs: Tuesday 5/8/7

Probably the worst thing for an achilles or maybe the best thing for strengthening it? You decide, or I will by not taxing it and taking the time to feel out this work...out.

Harvard stadiums:

3 big, 1 small

4 big, 1 small

2 big, 2 small

2 big, 1 small

My legs were shaking after this and I realized I have a way to go to get in shape.

I worked on cutting a little bit afterwards and found that I have to get lower in and out of my cuts to release the tension on my ankle.

Tuesday, May 8, 2007

weights: Monday 5/7/7

I missed my max rep workout last week, but I want to keep my rotation going, which wont happen cause I had to push my max effort leg to Friday of last week. I think Ill go dynamic leg Tuesday and go abck to max effrot leg next Tue.

Max Effort bench: I felt weak right from the start. I didn't improve at all which sucks, but tje 215 set was easy enough leading me to believe I had the 225 set in the bag. Not so much. 1 rep unassisted, 2nd lots of assistance.
5 @ 135
5 @ 155
5 @ 175
5 @ 195
5 @ 205
4 @ 215
1 @ 225

supine pull overs:
10 @ 25
10 @ 35
10 @ 35

dips:
10
10 @ 10
10 @ 15

supersetted
bent over rows: thick bar
(3) 10 @ 135

front raises: dumbbells
(3) 10 @ 15

shoulder press lock outs:
(3) 9 @ 155

ab circuit

Monday, May 7, 2007

goaltimate!

I always have to spell "ultimate" out so I don't write goaltamite, which I would actually prefer.

About a half hour of goaltimate. It was fun and a good way to test my recovery. The ankle felt allright. I think I'm done with laying off it and now I am just gonna play through whatever I have to and strengthen it.

Weights: Friday 5/3/7

max effort squat:
5 @ 225
5 @ 245
5 @ 265
5 @ 285
4 @ 305
4 @ 315 (3 plates!) I was worried that I wasn't getting good depth on my last set so I got someone to spot me, took it down pretty low on the 1st 3 and then definitely below 90 on my 4th. It was a struggle to get that weight up, but with a little help I did it before I blew a blood vessel.

box depths: standing on the edge of a box touch your toe to the ground in front of you and come back up
(3) 0f 10

split squats:
(3) 8 @ 35

deadlift lockouts:
(2) 5 @ 225

reverse hypers:
(3) 10

Friday, May 4, 2007

Agility: Thursday 5/3/7

Ladder workout. Lots of different steps. I messed up 90% of the time.

Thursday, May 3, 2007

Weights: Wednesday 5/2/7

Late jump on the week because of a crazy travel day(s) and work on Tuesday. I also did some light dynamic workouts and played some reserved endzone points last night. My stopping time is bad as is my turning radius, but it felt good to be out there.

max effort pull ups: wow. i really bumped this one up from a couple weeks ago
5 @ 0
5 @ 10
4 @ 15
4 @ 20
4 @ 25
2 @ 30
3 @ 25

incline bench dumbbells:
10 @ 60
10 @ 65
10 @ 65

supersetted:
supine pullups - I don't think I did these right last time cause these were brutal
(3) 10

dumbbell hanging cleans:
(2) 10 @ 40
(1) 8 @ 40

seated shoulder press: this felt good and was the most weight ive done so far
(3) 10 @ 115

zottman curls: I'll put the weight down, but it really just depends on how slow you lower the weight.
8 @ 25
8 @ 25
10 @ 15

abs:
twisties with med ball threw my back out of whack.