Thursday 17th- 204.8lbs

Carbs- 158g
Fat- 117g
Protein- 202g
Cals- 2548

Lifting;
Hip lift
Bench- 65kg
Squat- 75kg
Pullups- 6,6,6
SLDL- 23kg DB

Throwing 30mins focusing on wide pivots.. man my throws feel sharp atm, and great balanced pivoting.. just as long as theres nobody else around and its not in a game.. lololol

Friday 18th

Carbs-84g
Fat- 82g
Protein- 158g
Cals- 1749

30mins throwing
So mid throwing session my mind started wandering. which shouldn't happen.. but i was just picturing myself trialling for a high level team again.. and what happened.. I lost confidence in my flicks again.. return of the yips.. think it was coz I was imagining myself being successful.. which somehow scared me, and I my subconscious wanted to sabotage it.. a psychologist would have a field day figuring out whats going in my head.. I tried to bring it back, doing some mindful breathing, reminding myself to enjoy the experience, accepting the anxiety as part of the process and finding a way to make it work.. with some success.. so weird though..

Looks like I've been confused with days.. today is in fact Friday 19th- 202.8lbs

Carbs- 159g
Fat- 129g
Protien- 189g
Cals- 2570

Made a pork chop stir fry with broccolli and cashew nuts for lunch, got a massive pot of bolognese in the slow cooker all day for dinner.. yumzz

Lifting;
Donkey kicks
Skater squat
DB OHP- 23kg DBs https://www.youtube.com/watch?v=4Ym79y2EpzE
Split squat- 23kg DBs
DB row- 26kg DBs
Ab wheel rollout
DL- 125kg

Came across a cheeky life hack for meditation, which I've been applying for when I'm resting between sets.. if you're moving your eyeballs, you're probably thinking.. pick one spot on the wall, don't let your eyes rove from it, and its much easier to do some mindful breathing.. works amazingly well.. and doing lots of meditative breathing while resting helps me feel more calm, more focused

Throwing 30mins

Saturday 20th- 202.8lbs

Carbs- 174g
Fat- 85g
Protein- 171g
Cals- 2191

Throwing in the rain, 30mins

Sunday 21st- 203.8lbs

Carbs- 270g
Fat- 173g
Protein-191g
Cals- 3422
Broke my no sugar rule with a massive milkshake.. as part of general dinner merriment with gf

Lifting;
Squat- 75kg
Bench- 65kg
SLDL- 23kg DB
Pullups- 6,6,6

Throwing with gf

So lat Monday we got 'the call'.. meaning we had Ofsted in doing an inspection.. so my diet went completely out the window all week.. as did any training.. and throwing.. and meditating.

Back on in by Saturday- 207.8lbs

2255cals.. in the gym started sticking more rigidly to the ultimate specific training plan, lots of activation exercises and force absorption stuff.
KB swing- 20kg https://www.youtube.com/watch?v=CRFSLBE8LU0
Paused goblet split squat- 8kg https://www.youtube.com/watch?v=t5Bh5FANetE&t=8s
30mins throwing with gf in the rain

Sunday- 207.2lbs
2519cals.. first sprint form and conditioning day.. was pretty tough.. again sticking rigidly to the plan, lots of sprint form stuff.
Ran this serpentine.. I think it looks awful.. so cumbersome.. laboured.. whatever the opposite to light on my feet is.. anyway, lots of scope for improvement.. amirite
https://www.youtube.com/watch?v=-CB7BU4mZB8

Monday- 204.8cals
1334cals
Rest day
30mins throwing alone

Tuesdy 30th- 203.0lbs

Carbs- 142g
Fat- 99g
Protein- 160g
Cals- 2134

Day 2 Week 1 of my workout program.. included hang cleans, YTWs, eccentric pushups.. and more.. took 2 hours altogether.. then did a short throwing session..

Wednesday 31st- 203lbs

Carbs- 122g
Fat- 120g
Protein- 191g
Cals- 2355

Did the linear phase 1 of SAQ program.. then standard conditioning.. then some throwing

Thursday 1st- 202.8lbs

Carbs- 124g
Fat- 112g
Protein- 246g
Cals- 2522

Rest day- still got in 30mins throwing

Friday 2nd- 201.2lbs

Carbs- 112g
Fat- 95g
Protein- 182g
Cals- 2062

Did phase 1, week 2, day 1 of my workout program.. included a 20kg KB swing, 13kg SLDL, 26kg DB row

Then short throwing session.. oh man are my throws feeling hella sharp right now! Carrying on with the daily 20mins meditation too.. I don't have time for too much else nowadays but getting alot out of it, think its really helping me to direct my concentration while throwing, and be aware of my own thoughts and feelings, and they're effect on me.. and ultimately how I'm in control of all that

Saturday 3rd- 198.8lbs

Carbs - 160g
Fat- 117g
Protein- 214g
Cals- 2604

Went out for dinner with the gf, had some yaki soba, as well as a few dumplings.. still a pretty good number on the day imo.. for a Saturday..

Played pickup with Brixton, was a good session, I enjoyed it, despite the rain and mud.. threw some sweet deep hucks, mostly backhands, a few forehands too.. had a few around backhand breaks, didn't have throw any forehand breaks, but thats fine.. as long as I can competently complete an easy pass on my forhand side I'll be happy for now lol, and I completed a few.. as well as turned a few.. but feeling good about my game, mental state and throwing all round.. also fitness.. probably just in my head, as I only started sprint training a week ago.. but just to know you can push yourself to cut hard untii your lungs feel their about to give out.. just having that experience in the recent past is I think really benefical to your mental strenght to keep sprinting.

Sunday 4th- 201.8lbs
Carbs- 152g
Fat- 101g
Protein- 140g
Cals- 2056

Cooked an absolutely banging stirfry with beef, red pepper and broccolli.. just banging..

Did another round of lateral phase 1 SAQ program, starting to feel that crossover technique for changing direction more.. noticed I was using it in pickup yday too.. heres a 5-10-5 drill specicially to practise it..
https://www.youtube.com/watch?v=DtzDN-N9j48

Also another round of conditioning hell.. it really is hell but feel much better afterwards, and I know it'll lead to a huge edge once the outdoor tournaments start, as most ppl are too lazy to put themselves through that to actually get into good physical shape..
3x8x25yard sprints, 1:2 work:rest ratio

Monday 5th- 201.0lbs

Carbs- 115g
Fat- 86g
Protein- 178g
Cals- 1947

Rest day, just some throwing.. also spent like 2.5hours food shopping + cooking as food prep demands.. takes a serious amount of planning needs to go in to get the food prep thing right..

Tuesday 6th- 201.0lbs

Carbs- 94g
Fat- 102g
Protein- 126g
Cals- 1807

Another rest day coz gf was coming down, did a little bit of throwing.. after comparing to some of the elite players, I think I'm not dipping my shoiulder enough when throwing a flick, I'm basically completely upright, my torso should be rotated slightly towards my throwing hand when throwing.. this gives me a wider range of motion in which to move my arm.. and most importantly, snap the wrist

https://www.youtube.com/watch?v=0INMkZmtJu0

Cooked a beef bourginion in the slow cooker.. was fine.. but everything else I've cooked lately has been amazing so.. meh..

Wednesday 7th- 198.4lbs

Carbs -138g
Fat- 113g
Protein- 152g
Cals- 2188

phase 1 day 2 wk 2 of training program, included hang power cleans, frankenstein squats, .. https://www.youtube.com/watch?v=U9m-Tiv9Plk

30mins throwing, working on dipping that shoulder.. some success. began to get nervous at first again, a few mistakes, but eased into it nicely..

Thursday 8th- 200.8lbs

4742cals.. was late at training at another school.. stayed out in town, met gf for dinner and a few drinks.

no training

Friday 9th

5390cals.. no good reason.. just fancied eating too much and drinking a few beers and eating some cake

Saturday 10th- 202.0lbs

1520cals.. made a banging shepherds pie in the slow cooker..

did some sprint form stuff in the rain.. it sucked.. also some throwing.. that sucked too..
then some conditioning;
https://www.youtube.com/watch?v=ainagbZJzgI

Been around the 201lb mark the last 3 days. Parents have been around, so haven't been sticking to a routine much, going out, eating desserts, etc.

Sunday- 2810cals
Gym day, last day 1 of phase 1 of my lifting program, KB swings and DB rows and other such fun.. got some throwing done

Monday- 3129cals
Little bit of throwing, then rest day.. lots of walking around London, showing the parents the sights.. and they met the gf for the first time, that went surprising well

Tuesday 13th - 201.0lbs
Parents are gone! Relief..

Carbs- 139g
Fat- 96g
Protein- 149g
Cals- 2034

Day 2 of phase 1, lifting, frankenstein squats here;
https://www.youtube.com/watch?v=q3UL9He-BJM

Then did some throwing, getting wide on those pivots, also thinking about rotating my torso a little while throwing.. seems to be easier when I pivot farther.. no idea why.. maybe when I reach far I'm not thinking about it.. ? Did some left leg lunges for imbalances too

Wednesday 14th- 199.8lbs

Carbs- 223g
Fat- 95g
Protein- 232g
Cals- 3062

Going out for dinner and a beer or two with a friend so cals are a little higher than usual..
Phase 1 of lateral SAQ program, including the 5-10-5 to work on crossover patterning; https://www.youtube.com/watch?v=zXnwjKw1f2o

And the serpentine, to work on those 90degree changes of direction, by using a jab step
https://www.youtube.com/watch?v=NFzwByMdUsc

Also did some throwing, took a quick vid, my flick throws look much better, much more natural, as I'm learning to dip that off shoulder and rotate the torso towards my throwing arm.. this is one of the guys I'm trying to replicate, I am getting closer;
https://www.youtube.com/watch?v=jv_-Mh250Es

Off to Amsterdam tomorrow for 4 days so won't be training till I'm back on Sunday! gonna take a disc and force my gf to throw a little but..

Amsterdam is awesome. What a cool city.

Sunday 18th

Carbs- 185g
Fat- 73g
Protein- 143g
Cals- 2002

Throwing, 20mins, first time since Wednesday. https://www.youtube.com/watch?v=-ihdnxyrb98
Comparing my form to the elite players.. they seem to break at the hip more than I do, and they have a narrower stance.. I have a wide stance and stay pretty upright.. still not sure whats right or wrong, but trying to do it more like them.. as that seems to be the way to go..

Started phase 2 of programzero of Morrill Performance, included a goblet split squat, holding 6kg https://www.youtube.com/watch?v=OlBQz9LCW9c

And DB row, 26kg, Alternate DB bench, 13kg in each hand, and double DB SLDL, 13kg in each hand.

Monday 19th- 203.4lbs
1828 cals

Got finished a work meeting super late, still got out, did a short throwing session, warmed up and did some conditioning.

Tuesday 20th- 202.2lbs
1449cals

Rest day, just some throwing


Wednesday 21st- 199.6lbs

1876cals

Lifting session, included 50kg Hang cleans, 13kg DBs SLDL, 20kg front squat
Also throwing, focusing on big pivots.. then some lunges on left leg only

Have watched a couple of tutorials on how to throw a forehand.. nobody mentions leaning.. I may be over thinking it..

Thursday 22nd- 201.4lbs

1964cals

throwing session, focused on throwing to an away deep cut.. in my imagination lol

Sprint form stuff, focusing on crossover patterns for changing direction.. then some conditioning.. painful..

Friday 23rd- 199.8lbs

During the day was fine.. then went out for a helluva cheat meal at an indian place, few beers and chocolate too.. had an observation in the morning that went well so was a bit of celebrating involved.. no workout

Saturday 24th- 201.0lbs

2287cals
Ran Brixton training, was very very windy so that made it.. challenging.. my upwind backhands were very good, and downwind flickhucks had great touch.. fitness was fine.. hard to tell really when conditions were so bad..

Sunday 25th- 200.8lbs
2900cals

20mins rolling.. pretty sore from training yday..
Throwing session with gf, then lifting, included DB bench- 13kg DBs, SLDL with 2 13kg DBs, DB row- 28kg, split squat goblet- 13kg

Monday 26th- 201.0lbs

Carbs- 128g
Fat- 94g
Protein- 185g
Cals 2123

Throwing in the wind, also some wide pivots on both legs

Crossover patterning, then serpentine, then conditioning.

Feeling good!