Tuesday 22nd

Carbs- 194g
Fat- 77g
Protein- 182g
Cals- 2226

Another rest day.

Brought a stack of discs home with me, so went out today and got some throwing in. Did 20, both backhands and flicks, of flat, roll curve, insideout, hucks.

Wednesday 23rd

Carbs- 134g
Fat- 81g
Protein- 211g
Cals- 2100

Gym- had a mammoth session today, took about 4 hours altogether.

Squat- 95kg- buttwink was creeping into later reps, wans't too happy with this.
Bench- 65kg
Hex bar DL- 120kg
OHP- 50kg- 4,3,2
BSS- 25kg DBs
Pullups- 3x7
Hang Power cleans- 60kg
KB swings- 4x20x20kg

Plyometrics- did 4x6 of;
Squat jumps
Broad jumps
one legged box jumps, onto an 18" box
box jumps, onto a 30" box

Also did some throwing, though it was very windy so not with much success... but 20 forehands and backhands up wind, downwind and cross wind.

Thursday 24th

Carbs- 188g
Fat- 58g
Protein- 211g
Cals- 2134

Rest day

Got in some throwing, 60 flicks, 50 backhands, mostly thinking about throwing a nice floaty lead pass into space... obv throwing alone so had to use my imagination to put a receiver there!

Rolling glutes and hams, 15mins.

Friday 25th

Pretty textbook day of overeating, and some gluttony... probably north of 4k cals.

First thing this morning, it was cold, wet and windy, but still dragged myself outside for a sprint workout.

sprint form; Marching, skipping
Speed- 3x4, 3point starts, flat on chest starts
HIIT- 3xlong sprints, the lenght of a hurling pitch and back, 3mins rest between each.

Forgot to include that i did skater squats yday before sprints.

Saturday 26th

Carbs- 96g
Fat- 74g
Protein- 193g
Cals- 2051

Rest day.

Sunday 27th

Carbs- 96g
Fat- 74g
Protein- 193g
Cals- 2051
Just realized thats the exact same as yday, lol. Ate the exact same food.

Gym;
Squat- 90kg
OHP- 50kg
Bench- 62.5kg
Power clean- 62.5kg
Pullups- 3x8

Forgot to add 120 throws yday, flat/rollcure/IO

Monday 28th

Carbs- 156g
Fat- 82g
Protein - 194g
Cals- 2175

Strenght;
Skater squats
Plank circuit

Plyo;
4x6 of tuck jumps, skater hops, lay ups.

Sprinting;
Usual sprint form drills
Usual 4x4x20m speed work
HIIT- 4x4 sprints, roughly the lenght of a hurling pitch, a couple mins rest between each.

Tuesday 29th

Carbs- 186g
Fat- 89g
Protein- 190g
Cals- 2286

100 throws, it was windy so all flat.

Rest day.

Wednesday 30th

Carbs- 133g
Fat- 83g
Protein- 204g
Cals- 2072

Gym;
Squat- 90 kg- https://www.youtube.com/watch?v=T4PnTmPmvMo
Bench- 62.5kg- 3x7
Split squat- 27.5kg DBs- https://www.youtube.com/watch?v=jFG1XYrNRk4
Pullups- 3x7
Power cleans- 65kg(just)

Throwing- was the first nice afternooon to throw since I've been back, hardly any wind, so made the most of it.

Did 40x flat, roll curve, IO. Both sides, making 240 throws.
Practiced throwing to a static receiver, focusing the short sharp throw, and also to a nice lead pass that floats for the receiver to run onto.

Then did some work on more fancy break throws, did
20x nopivot backhand, high release flick, hammers, scoobers, high release backhand, midpivot backhand.

To try to address strenght imbalances, stopped and did a set of lunges of my left foot every few minutes. Altogether did 5x10.

Thursday 31st

Went out with some old friends for NYE, got smashed, ate lots of junk

Carbs- 435g
Fat- 150g
Protein- 250g
Cals- 4874

Throwing- 160, mostly flat.

First drink since the 16th December, will be the last one until mid-Feb ish.

Have already started off today with a classic sausage/bacon sandwich as an attempted hangover cure, just one night drinking really messes with my training and diet.

Friday 1st

Pretty hungover all day, some classic overeating happened, probably around 5kcals consumed, no workout or throwing.

Tomorrow is 2 weeks before the first trial, time to refocus!

Squat stance still looks quite narrow, and you're not able to get much stretch reflex like that unless you speed up your descent

kool, thanks Aidan

Saturday 2nd

Carbs- 156g
Fat- 74g
Protein- 186g
Cals- 2089

Spent all day travelling.

Sunday 3rd

Carbs- 110g
Fat- 56g
Protein- 165g
Cals- 1635

Throwing with gf, about 200 static throws, then we practised some lead passes, cutting for each other.

HIIT- 4 sprints the lenght of a soccer pitch, 1 min rest between each set, 3 sets.

Forgot to add- weighed 194.4lbs this morning.

Did 3x5 skater squats before sprinting, using a pillow as base and an 8kg KB as counterweight.

Monday 4th- 191.4lbs

Carbs- 196g
Fat- 136g
Protein- 171g
Cals- 2653
Was resistant all day... then at 5:30 caved, had some of the pizza and chocolate littered around the staffroom... 600cals in less than 5minutes, what a waste

15mins rolling, righ glute feeling really tight, rolling seemed to help.

Rest day.

~an hour throwing with gf.

Tuesday 5th- 191.6lbs

Carbs- 192g
Fat- 95g
Protein- 203g
Cals- 2468

Gym;
Plyometrics- single leg box jump, tuck jump, 4x6 of each

KB swings- 3x30x20kg

PUllups- 3x7
Bench- 65kg

Wednesday 6th- 191.8lbs

Carbs- 249g
Fat- 89g
Protein- 152g
Cals- 2459

Throwing, ~40minutes

Sprint workout;
Usual sprint form drills; marching, skipping, up/out/down, bounding, striding

Usual 4x4x20m sprints, varied starts, lots of rest

HIIT- 12x100m sprints, 20secs rest between each.
Each rep took me 14-17secs

Thursday 7th- 192.2lbs

Carbs- 229g
Fat- 84g
Protein- 160g
Cals- 2360

Ran Brixton training- did a great job of running the session if I do say so myself, but didn't play much or feel very into it.

Friday 8th- 190.6lbs

Carbs- 147g
Fat- 70g
Protein- 163g
Cals- 1943

45mins throwing with a buddy.

Rest day.

Saturday 9th- 189.8lbs

Finally broke that 190 barrier, feeling good now! 6 days of hard cutting and I'll reward myself with a massive pizza feast on Saturday night after the trial. Aim for the next 6days is sub2k cals.

Carbs- 99g
Fat- 74g
Protein- 184g
Cals- 1878

Rolling- 10mins, left glute and ham, feeling v tight and sore. Also tried to massage my right groin muscle, also sore.

Went to Brixton practice for a little bit, played some mini, did some throwing

Gym;
DL- 140kg
OHP- 45kg
PC- 55kg

Sunday 10th- 191.4lbs

Carbs- 82g
Fat- 78g
Protein- 210g
Cals- 1885

Had an epic 3 hour park workout, which included;

Rolling for 15mins, left glute and ham still tight and sore. Also tried to massage right groin.

Throwing, about 30mins

Usual sprint form drills, usual 4x20m sprints

Plyo;
4x6 Squat jumps
4x6 on each leg, Skater hops

Agility- 5 Serpentine sprints, set up as shown in this vid;
https://www.youtube.com/watch?v=_w8JYdbWLfc
These felt really useful, and ultimate specific, wish I'd been doing more of them before now.

HIIT- 6 sprints the lenght of a soccer pitch, 5mins rest between each set, 5 sets.

Plan for this week is;
Monday- rest
Tuesday- Fire training
Wednesday- rest
Thursday- Gym, if legs are feeling alright, if not rest day
Friday- Rest day
Sat afternoon- TRIAL
Sat eve- eat all of the pizza + a few beers
Sunday- Indoor tourney with Brixton
Monday- Rest day.

And carry on as before.

Monday 11th- 186.8lbs

Carbs- 116g
Fat- 65g
Protein- 188g
Cals- 1857

20mins rolling legs

An hour throwing.

Rest day.

Tuesday 12th- 187.4lbs

Carbs- 191g
Fat- 83g
Protein- 198g
Cals- 2357

Had Fire training- it was cold, wet and windy and I struggled to get into the game... and a couple of guys on my team would gleefully throw turns trying to be clever... not a great session.

Wednesday 13th- 191.0lbs

Carbs- 173g
Fat- 86g
Protein- 167g
Cals- 2158

Rest day.