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

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

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

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.

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.

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