Sunday 30th

Carbs- 344g
Fat- 149g
Protein- 258g
Cals- 3766

Gym; Subscribed to an ultimate specific training programme site, took some of the stuff from that to do today. Such as;
Donkey kick, for mobilastion and glute activation
https://www.youtube.com/watch?v=w3Ua3ZdYmRY

Single leg hip raise;
https://www.youtube.com/watch?v=QsAinW3hqK8

Hop and stick

Core- shoulder tap

KB swings- 3x10x24kg

As well as my normal stuff;
Pullups- +6kg DB
Squat- 95kg
OHP- 50kg

Also met an old friend this morning who brought me to a yoga class for the first time, which was kinda interesting.. but I wasn't that into it, can't imagine going again

Life been getting in the way of training recently.

Did a workout last week without equipment, did some donkey kicks, single leg hip raises, skater squats, inch worm.

Wednesday 9th

Carbs- 584g
Fat- 182g
Protein- 202g
Cals- 4902

Gym;
Donkey kicks
Single leg hip raises
KB swings, 28kg- https://www.youtube.com/watch?v=-SBzEgIKNvc

Hop n stick. this was my smoothest set;
https://www.youtube.com/watch?v=yfqcayeBzI4

Stir the pot
https://www.youtube.com/watch?v=1Z7ze-gWM0Q

Dips- 3x7
DL- 140kg, felt easy
Pullups- 3x7

Starting the cut on Saturday!

Just comparing my vid of hopnstick to the sample vid on website, I need to remember;
arms start at eye socket and back pocket
need to get lower before the hop.
My free leg needs to come into full flexion at the top of the jump.

For KB swing;
I'm bending my knees too much, should be a slight bend, similiar to a deadlift starting position.
Focus on that hip hinge
I'm going too low on the swings, bell should be travelling between my legs above knee level.

Thursday 10th

Carbs- 459g
Fat- 214g
Protein- 211g
Cals- 4972

Rolling, 30mins

Friday 11th

4671cals, rest day.

Saturday 12th- 207.8lbs

5396cals

Gym;
Donkey kicks
single leg hip raises
KB swings- 24kg.. spent ages working on form, some improvement
Single leg dead lift- 16kg DB.. made me realise how inflexible I am.

DB OHP- 26kg DBs.. was watching one of the lectures by the main trainer on the site, he was talking about how ultimate players have mobile throwing shoulders, less mobile on the other side, and talked about when OHPing a barbell the throwing side will go up before the other one.. which is 100% true for me.. so need to address that assymetry.. one of his favourite sayings is, adding weight to disfunction leads to injury.

Squat 95kg

Sunday 13th- 207.0lbs
First day of cut!

Carbs- 124g
Fat- 175g
Protein- 277g
Cals- 3179

Played a hat tournament being held locally.. played pretty well.. but made 3 really simple throwing errors, all on the flick side, as I haven't been throwing for the last 10days or so.. also my fitness is, as expected, much lower than I'd like it to be..

Was chatting to one of the Fire captains, he was talking about what they'd be looking for at trials, his advice to me was basically to throw as often as possible, concentraing on getting wide on those pivots.. this is something they're looking for over fitness.

Forgot to include Sat's gym vid.

https://www.youtube.com/watch?v=LGEuUw5TaO8

Monday 14th- 205.6lbs

Carbs- 140g
Fat- 90g
Protein- 244g
Cals- 2423

Had to work late, no workout.

Tuesday 15th- 205.6lbs

Carbs- 133g
Fat- 129g
Protein- 234g
Cals- 2633

20mins throwing with gf

20mins rolling.. body pretty sore after the tourney Sunday.. also been super tired and grumpy the last couple of days..

Wednesday 16th- 205.2lb

Carbs- 223g
Fat- 102g
Protein- 240g
Cals- 2812

Throwing, an hour with one of the Brixton guys, lots of wide pivoting.

Gym;
Pullups, 8,7,7
single leg hip lift
stir the pot
DL- 145kg
https://www.youtube.com/watch?v=AswAobdMSLU


Thursday 17th- 205.2lbs
Carbs- 145g
Fat- 97g
Protein- 217g
Cals- 2348

20mins rolling.

Meant to do a sprint workout.. but really not up for it, a bit of a cold, so rest day, will gym 2mo, pickup Saturday, gym+sprint on Sunday.

Friday 18th- 202.6lbs

Carbs- 223g
Fat- 105g
Protein- 207g
Cals- 2716

Did a workout at home using my gf's KB.. the only weight she has is a 12kg

Donkey kicks
Single leg hip lift
KB swings- 12kg.. think my form has improved in these, concentrating on the bell passing about knee level.
https://www.youtube.com/watch?v=MyAoNsh37FE

Single leg dead lift- 12kg.. form getting better in these too, today's cue was to point the raised leg toe in, to avoid opening up the hips.
https://www.youtube.com/watch?v=PQc4dehFyFs

Hop n Stick.. still looks a bit all over the place but getting better, made progress today in landing without falling over.
https://www.youtube.com/watch?v=Dox_kaqxZzI

Ab wheel rollouts

KB OHP- 3x12x12kg

Skater squats
https://www.youtube.com/watch?v=7581KGiKo5Y

Saturday 19th- 204.6lbs

Carbs- 140g
Fat- 85g
Protein- 222g
Cals- 2208

Ran Pickup with Brixton.. the game today was pretty low standard, we had a couple of complete beginners.. and oh wow am I out of shape.. was marking one of the better players, and on D, was literally following him around instead of anticipating the play and getting into a good position.. on O played ok, had a couple of execution errors, one around flick was turfed, another inside backhand break was behind the receiver.. so defn still needing to sharpen up those throws.. but threw lots of simple swing passes nicely, threw a couple of hucks which may not have connected but came out looking pretty, 2 rollcurve backhands and 1 flat flick from a power position.

Sunday 20th- 200.2lbs
Was really thirsty so drank loads of water before eating anything, weighed myself again and had put on 3lbs! Makes you realise how significant water weight is..

Carbs- 115g
Fat- 106g
Protein- 243g
Cals- 2372

Had an epic workout this morning with one of the Brixton guys, hes quickly becoming my workout buddy.

30mins throwing.
Ladder agility drills for 20mins, all taken from the ultimate specific training site.

Sprint form drills;
Marching, 4x20 yards
Skipping, 4x 20 skips
Bounding, 4x10strides

Then short sprints, varied starting positions, did 4x10 yards of;
3 point start
Flat on chest
Flat on back
Falling forwards

Conditioning;
3x6x25yard sprints, no rest between reps, 1 min between sets.

Monday 21st- 200.2lbs

Carbs- 157g
Fat- 81g
Protein- 227g
Cals- 2302

Sore everywhere.. including the top of shoulders some some strange reason.

Working late, no time for any training.

Tuesday 22nd- 200.6lbs

Carbs- 119g
Fat- 98g
Protein- 268g
Cals- 2393

Gym;
Rolling 20mins
Hopnstick
KB swings- 24kg
Pullups, 7,7,7
Dips, 7,8,8
Single leg DL- 20kg
Split squat- 28kg DBs

Wednesday 23rd- 200.8lbs

Carbs- 112g
Fat- 98g
Protein- 263g
Cals- 2395

45mins throwing

Agility ladder drills.

Some crossover practice.

conditioning, 3x7x25yard sprints, 1:2 work:rest ratio, no rest between reps.

Thursday 24th- 200.0lbs

Carbs- 147g
Fat- 100g
Protein- 230g
Cals- 2425

Rest day.

Friday 25th

Carbs- 188g
Fat- 111g
Protein- 240g
Cals- 2753

Gym;
Donkey Kicks
Single Leg Hip raises
KB Swings- 24kg
Stir the pot
Bench- 70kg, 2x5, 1x3
Hang Power Cleans- 60kg

Saturday 26th- 200.6lbs

Forgot to write yday, was 199.2lbs

Carbs- 165g
Fat- 86g
Protein- 225
Cals- 2692

Threw for a bit, played some mini, then a few of us joined a rival club for some 7v7 as we didn't have enough ppl for that.. I played fine, didn't throw anything wowish, played at the back mostly, was pretty solid.. a couple of inside flick breaks, other than that just consistent/reliable.. don't know if that'll be enough for Fire.. throws feeling pretty sharp atm. Had a couple of beers after the game for the first time in 2weeks, yum.

My recent realisation regarding avoidance of meltdowns- its really hard to only have 1 choclate, or 1 slice of cake, without wanting anohter and being able to justifty that.. which of course leads to a full scale meltdown.. But you if you don't have any, at all, its sooo much easier!! So no drinking at home, and I haven't had a cake/biscuit/chocalate for 2 weeks now, feeling good!

Sunday27th 199.2lbs

Carbs- 114g
Fat- 140g
Protein- 223g
Cals- 2573

Gym
Donkey kicks
Single leg hip raises
Hopnstick
Squat- 1x4x95kg, 2x5x90kg
Seated DB OHP- 22kg DBs

Loads of ladder agility drills

Marching skipping, 2x4x12yard sprints, lots of rest.

Did the crossover progression, learning how to turn more efficiently, a few short 5-10-5 shuttles to practise that.

Conditioning;
3x8x25yard sprints.. wow this was tough.. I guess after playing yday and squatting heavy in the morning it was gonna be tough..

Monday 28th- 199.0lbs

Carbs- 207g
Fat- 118g
Protein- 263g
Cals- 2943

Made some not brillaint food choices, but didn't cheat.. even had to throw a homemade biscuit in the bin to avoid offending a coworker who made them..

First Fire open training session 2mo, getting pumped for it!

Tuesday 29th- 203.4lbs

Carbs- 185g
Fat- 116g
Protein- 235g
Cals- 2783

First Fire session tonight, got there early to do a good 30min throwing session.. focus tonight was on breaking the mark.. I didn't do all that well with it.. getting wide on pivots, and being ready at any point through them, then quickly coming back across to the other side.. something I still need to work on in terms of my throwing development.. The games passed me by a little bit, felt a bit outclassed..

If they were picking the squad on the basis of tonight, I simply wouldn't get in. Need to do loads of throwing between now and trials in Feb..

Wednesday 30th- 198.2lbs

2527 cals. Was very tired after the late training session on Tuesday, had some pizza and chicken wings.. a combination of poor planning and shrinking self-restraint..

Thursday 1st- 201.8lbs

2940cals. Did some agility training, sprint form and crossover practice, then conditioning;
3 x 8 x 25yard sprints, 1:2 Work:Rest ratio between sets.

Then Attended indoor training with Brixton for the first time this year, enjoyed the session, played pretty well.. only went to make an appearance as I'd agreed to captain the second team at a local tourney this wkend.

Friday 2nd- 198.0lbs

2781 cals.

Saturday 3rd- 200.0lbs

3028cals, was playing my first indoor tournament of the year with the second team.. it was being held locally, and I agreed to captain.. the first day was tough, we were playing lots of really good teams, and we were not a good team.. but my msg all through the tournament was that we're a development team, so keep it positive, keep heads up, which went really well, on Sunday we played teams closer to our own level and had lots more close games as a result, including two repeat games where we won one and lost the other on universe point, having been soundly beaten by both teams the previous day, so that was really nice.
I was sidelining for the first team, who were having a really tough wkend.. watching their last game, they were getting spanked, I told the captain to take a timeout, he asked me to speak in the circle.. I delivered probably the best speech of my life, talking about how we're hanging our heads, need to be supportive, and I ended with challenging all of them to pick themselves and each other up, especially when its hard to do... definite career highlight..

My own game was ok, hard to judge really, its tough to play well when you're playing with a group of less experienced players.. I had a few sweet throws, obv a bit rusty on the indoor throwing, defence was pretty good I think.. We went for a pub dinner and a few drinks after Day1

Sunday 4th- 198.4lbs

4000cals.. Needed a reward, so had a big pizza and chicken goujons.. which I realised when putting it into MFP, was about 2.5kcals on its own..

Monday 5th- 197.6lbs

Carbs- 271g
Fat- 87g
Protein- 149g
Cals- 2515

Rest day, lots of things hurt.. Fire tomorrow!

Tuesday 6th- 200.2lbs

Carbs- 168g
Fat- 115g
Protein- 246g
Cals- 2737

Had the weirdest experience at Fire tonight.. was throwing with one of the guys, he gave me a tip about my roll curve forehand.. a couple of them wobbled, so I got a little more nerous.. then a couple more wobbled.. before I knew, I literally couldn't complete a 10yard flat forehand, it was unbelievable.. nad I was throwing lots of advanced over the tops and leftys and stuff, but just couldn't do the staple flat forehand.. it was shocking.. and needless to say, left me quite bereft of confidence.. in the drills and games I did ok, scored a couple of points, my athleticism seems to be up there already, even though I've just started my conditioning module.. but throwing is still a long way off, I need to seriously improve that to have a chance of making the squad..

Last year i threw for 32 days in a row, and after that, didn't make a single execution error the entire Tour season, think I need to do something similar before trials.

Wednesday 7th- 198.4lbs

Carbs- 153g
Fat- 102g
Protein- 227g
Cals- 2641

Went out throwing alone for 35mins to throw lots of flicks.. the first 40 were wobbly and weird, then after that it clicked back in.. suddenly I could throw again..
What an unusual experience, it was like forgetting how to ride a bike, but then suddenly remembering again..
Though the more I think about it, I've had throwing/confidence issues in a few of the trials I've been to.. probably not as bad as that but definetly goes to show I've got some throwing practice to do..

I've got 37 days left before my first trial of the year, with Kpow, aim is to throw on 36 of those days, the only one I'm officially missing is the day I travel back to Ireland for Christmas, where there's no where to throw under lights.
Today is 1/37.

Thursday 8th- 197.4lbs

Carbs- 223g
Fat- 94g
Protein- 186g
Cals- 2524

Throwing, like 40mins alone, started off with lots of no frills flat backhands+forehands, then did some work on fake, then wide pivot across to throw.. this seems to be a skill that high level teams really value, and I'm not very good at it, feel pretty unbalanced, so will be doing alot on this.

Did a little sprint form, marching, skipping
Then 2x4x12yard sprints, speed focus.

A couple of crossover progressions.
Then the usual 3x6x25yard sprints for conditioning, 1:1.5 work:rest ratio.

2/37.