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

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

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.

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

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

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

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.

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

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!

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.

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

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.

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

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

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.

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.

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.