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.

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

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.

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

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

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.

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.

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.

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.

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

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.