5x2ouch

foam roll, leg swing warmup

5x2 -- 120, 120, 120, 125, 130.
3rd set easier than first. 125 was okay. 130x2 was pushing it, R SI-joint area ouchie a while afterwards...

95x5, 45x8 RFESS

3x40 bent knee raise (CC progression standard)

15min 4.0mi stationary bike

400mg ibu...

HRV 80

HRV up to 80 today, one of the higher scores so far, bpm 50..

today is rest day #4... hmm. climbing stairs is okay, maybe i just needed rest?

rest.

after strength day, hypertrophy day, swing day, rest.

was feeling almost pre-sick in morning, got to bed late last night (midnight thanksgiving dinner!)...

sandbag; swing

carry 50lb sandbag around apartment.

16kg two-handed swing 120 reps (mix of 10 & 20s).

5-10-22

physical therapy in afternoon--mobility is pretty good, ROM good. still a little weaker in internal rotation than external rotation but not bad.

foam roll: medial lower calves both tight.

trifecta.

tried hang clean but R ankle (top/left) unhappy.

3x8 front squat: 85, 95, 100. feeling more solid in form.

5-10-22 RFESS on bench.
5x95, 10x45, 22xBW

10s x3 bar hang (supine)

12, 20, 20 calf raise
hip flexor stretch on box

30min 7.23mi stationary bike (2 sets of 3min @ 140bpm, 1 set of 2min @ 145-150bpm)

3x3 p2

today:
foam roll (L quad tight) / hip flexor stretch on box

3x3:
3x120, 3x120, 3x125 -- heaviest triple so far i think

3x8 pseudo-GHR
3x30 bent knee raise
3x8 curl-up
12min 3.0mi stationary bike

previous cycle:

3x3 (115)
5x2 (115 > 120)
2x5 (95)
5-3-2-1 (85 > 135)
6x1 (top 135)

scrimmage

scrimmage @ cal turf
underconditioned a bit cuz was light week (& took a whole bunch of days off).

my HRV was pretty high and HR below 50 though (49bpm), lowest in like 6+ weeks.

(was around 52.0 on 9-24, 48.7 on 8-30, when was in rancho C)

R foot 85-90%. need to be a bit more chilly at start, flick hucks I/Oing too much... try setting up a little less shallow if on side but not trapped.

more comfortable bidding, one successful left hand grab on dump, one tried. backhand huck okay.

160

160 16kg 1h swings, mostly 10+10s.

3 1/2 TGU 8kg right-side

step hip flexor stretches, a windmill

6x1

foam roll
3x10 hip flexor (foot/knee elevated, arms up)

6x1 front squat (not as strong as tues): 1x{115, 115, 120, 125, 130, 135}

10min 2.45mi stationary bike

PT t-spine

R foot slowly getting better but not great.

still kinda tight. PT did foot up hip flexor stretch with arms up.

also more t-spine rotation -- notably less dynamic ROM clock vs counterclock

2000 iu vitamin-D today
really hungry this morning, a full plate of eggs plus some left-over deep dish. trying out Dairy Ease lactose free milk.

swings today? generally sore and somewhat tight...

5-3-2-1

foam roll
warmup leg swings, trifecta -- maybe progress to straight leg hold (instead of bent leg hold w/ chair), play around with angled bridge hold to a bench?

front squat 5-3-2-1
5x85, 3x95, 2x125, 1x135 -- actually the easiest 135 i might have done so far? could have gone heavier but thought i'd have practice the next day

i guess i missed the 6x1 "sort of max" in the 3x3, 5x2, 2x5, 6x1, 5-3-2 sequence. next time.

20min 5mi stationary bike

sean ryan, 2

first game ucsb! didn't mark up against corba don't think. had some nice fh breaks. a hard fought one or two as handler, got some sort of laying out save as first-dump. had a nice put break to audrey on ocean side. [biffed a pull and didn't stop a timeout score from corba, need to be even more in between handler & D if flick closer to open-side endzone.]

took two naproxene in the morning, no ibu. didn't notice it much after warmups...

game two, ucla/2. don't remember as much about that game. is that the one where i got a third upline score?

game three, vs humboldt. they play a weird flat mark, got some deep hucks off of that (flick) by stepping out far fh, bh, fh, but those generally didn't connect (timing not quite right, cutter wasn't on same page). did have a huck to michela which was a little low, but caught. handler D also good, marked up against cutter #21, good cutter D there. laid out i think on D but didn't get the hit.

had a big No smackdown on Charlie's bh huck on sideline, about 15yd in. over the cup to tree, also high-release break bh to katie to score. my I/O flicks were a little off vs flat mark to bettina... but in general handler positioning was good.

oh yea and skyed a humboldt girl (she had positioning a bit), just jumped 4 inches or so higher and grabbed over her.

overall conditioning good, strength good. short & medium distance throwing fine, hucks better earlier in the day. overall one of my better tournaments i think!

sean ryan

took naproxene in the morning, made it 50% better [yesterday rest]

ankle/bottom foot 75% better from thurs. felt not as bad after warmup, noticed it less as the day went on.

was in my head the first game but focused better later on. had two uplines from cutters to score.

could work on positioning as handler, clearing quickly, getting into position faster.

threw one I/O flick from middle of the field to score in one, had some nice wing Ds.

did get beat by an interesting handler tactic: run past cutter, with a 1-step juke to upline.

otherwise conditioning good, strength good. throws were consistent, no errant throws.

on D

practice
conditioning seems ok, strength good
break throws great in drill, still need work in game situations...

really good handler D on michela, learned her handler cut pattern timing and stopped it twice after the fist or second time

landed on R ankle on zone O 10-pull on crappy field part! oh no, icing now..

PT

physical therapy
rest

don't need to break my previous longest streak just yet... plus tourney this wknd

day3 of gut health kick. generally have eaten more celery / red peppers (sometimes cabbage), less spinach / dairy / gluten (except orzo?) / onions. also taking Pearls and fiberSMART once a day.

still on vitamin D 2000 iu kick. haven't been getting to bed that well though.

Light ish

Lots of foam roll-- should I do more on lats?

Warmup, trifecta, windmills

3x8 clean&squat 65lb

65x5, 45x10, BWx20 RFESS

3x5 curl-up
3x15 bent knee raise
10min 2.5mi bike recovery

3x25 calf raise on step

Eating more fiber, less gluten last few days
W175.6 in morning

practice til dark

warmups
feeling stronger today (above average)
worked on throw & go today

practiced throw to break-dish in drill, but haven't done this much in games. hmm.
my throws were feeling more solid than they have in weeks, at least in warmup.

during the game, conditioning okay+, a little fatigue. had a nice poach D on where michela likes to throw it.

was always going upline off the sideline, but wasn't getting hit. instead should only go if faked, stay back if open to swing.

hucks too much OI both bh and fh. hmm. not bad though overall, just not great.

sprints (3 carolina)-felt strong, somewhat balanced.

--

5.12 months of working out 5.2+ days a week. check. longest run was 12 days, so far 10 days in this run.

2x5

foam roll
trifecta

2x5 95lb DB front squat
cable shoulder ext rotation

5min curve jog
20:11min 5.0mi bike (3 sixty sec moderate interval)

appetite slightly down, to less than 1.5 plate at dinner..

audrey complex

200m warmup jog
2x100m sprints -- not as strong as last last thursday monday (sprints after practice), a bit asymmetric

hang clean / front squat complex
65x8+8, 7585x8+8, 85x8+8 -- easier than usual?

RFESS bench
7585x5, 45x10, BWx20 -- also better

45+45lb DB farmer's walk
5x{5s+5s} torture twist--not too hard
chop & lift
25 / 45lb TGU

bent knee raise x35+x20+x20
front / side planks

DL 2x245+(3,1)x225

10min 2.3mi bike
3x20 calf raises (fast)

150 Sw

150 KB single-hand 16kg swings

(mix of 5+5, 2x{5+5}, 10+10)

a few windmills

5 landing eccentrics bed from knee

practice in the rain

throws okay, threw one too high. zone O--good for a few points but then not as good.
better at talking to wings as deep

practice in rain. first few steps stronger, strength-endurance better. aerobic cond could be better (didn't bike yesterday).
only did x5 doggies, x5 puppies. rest instead of sprinting after practice.

back sore again after working (on couch) after practice

5x2

5x2: 115, 115, 115, 120, 120 front squat

compensating with my right side on the way up..
mood not great

quickie

100 16kg one-hand KB swings 2x{20+20+10}

65lb (one-piece BB) 3x8+8 hang clean + front squat -- left adductor a bit weak

65lb BB / 15lb DB / BW
5+10+20 bench RFESS

3x20 bent-knee raise

haven't been eating as much lately: 2 plates rather than 3 for dinner. fasted today 24hr