written in the stars

was hoping to play some b-ball on tuesday, but there a town meeting.

hit up planet fitness with joe.

t-mill
dynamic

did a little db circuit.

warmed up with 30lb dbs, doing 8 reps of each;
rdl
row
clean and press
goblet squat (drop one db and use the other one)

went through 5 times, doing 6 reps of each w/50lb dbs.

1 mile on the treadmill, bumping it up each 1/4 mile. (8.2,8.6,9.0,9.4)
stretch

pretty pretty please

took some time off last week.

coached over the weekend. learned a lot of things. boys played well.

gym on monday.

treadmill
dynamic

(1) squat; 1x3 @ 225,235, 1x2 @ 240, 1x1 @ 240 (wanted to do a set of 3, but had to put it down at the bottom of the third one, re-racked and did one more)1x10 @ 165
(1) jump squat; 2x3 holding 45lb plate to chest, 1x3 w/nothing
(2) reverse bb lunge; 1x8/leg w/95, 105, 115
(3) bench; 3x3 @ 165, 1x10 @ 135
(3) side plate taps; 3x30 w/25lb plate
(4) pullups; 4x7, 3x5
(4) ab pulldown; 3x10 @ 70
(4) db swing; 3x8 w/50lb db

finisher; burpees. gave myself 6 minutes to do as many as possible. did 60 total. came out strong with a set of 20, but could only get sets of 10 after. ended up doing 60 in about 6:10.

short stretch, should have stretched more.

never say never

took saturday, sunday and monday off.

started tryouts yesterday.

afterwards, hit up planet fitness with jojo.

bike warmup
stretch

db thruster; 1x10 w/40lb dbs, 2x10 w/45lb dbs
inverted row; 3x12
leg extension machine thing, done explosively and with a little bounce; 3x10/leg @ 70lbs
ab decline med ball toss; 3x10
bench; 1x3 @ 135, 1x3 @ 165, 2x0 @ 185. was hoping to be able to put this up, but just couldn't. little bit bummed.

today, more tryouts. hoping to get an easy jog and some throwing in before. this is going to be a pretty easy week.

rest his head

thursday.

went for a 3.25 mile trail run with trev through amherst college and the bike path. was a lot of fun. excited to get out and do this more.

then went to indoor. legs were definitely dead.

today.

hit the gym before heading to boston.

t-mill
dynamic

(1) power clean; 1x3 @ 135, 140, 3x3 @ 155, 1x3 @ 160. couldn't do the 160 in the first two trys. took a break, visualized and thought about good form and got the set of 3.
(1) exp. pushups; 3x17
(2) front squat; 1x6 @ 165,175,185, 1x10 @ 135
(2) man tacos; 3x35
(3) db decline; 1x8 @ 50,55,60
(3) bw squats; 3x30
(4) chinups; 2 x fail (10,9)
(4) pullups; 2 x fail (9,7)
(4) walking lunges; 2x12/leg w/25lb plates

quick stretch.

drive.

are you going to scarborough fair

tuesday; b-ball for 2 hours. went better than it usually does on account of me making more baskets one way or another.

wednesday; gym.

t0mill
dynamic

(1) hang clean; 1x3 @ 115, 125,135,140,145
(2) deadlift; 2x3@ 275, 1x3 @ 280,285,290. felt strong throughout these.
(2) broad jumps; 5x3
(3) db military press; 1x3 w/45s, 3x3 w/50s, 1x3 w/55s
(3) side raise; 4x20/side w/45lb plate
(4) pullups; 3x8, 3x5
(4) back extension; 5x10 w/45lb plate
(5) cable stepup; 1x6/leg w/60,70,80
(5) alt. lunge jumps; 1x6/leg
(5) ab decline throws; 3x11
(6) incline chest supported row; 1x8 w/65, 2x8 w/90

plyo pushup / db snatch ladder. 10,9,8,7,6,5,4,3,2,1,2,3. 6:52

stretch.

hobble down the street until i reach knob creek

gym yesterday

tmill
dynamic

high clean pull; 2 x (4,4,2,2) @ 125,135,145,155
(1) squat; 1x3 @ 215, 3x3 @ 225, 1x3 @ 235
(1) squat jump; 5x3 w/bar
(2) bench; 2x3 @ 155, 2x3 @ 165, 1x2 @ 175, 1x1 @ 175 (no spotter, might have been able to get one more up, didn't want to risk it.)
(2) side/side plate taps; 4x30 w/25lb plate
(3) db fly; 3x6 w/45lb dbs
(3) bicycle crunches; 3x45
(4) chins; 4x7, 2x5
(4) pistols; 3x4, 2x2
(5) seated row; 3x6 @ 195
(5) ab machine; 3x12 @ 40

row tabata for 5 minutes.

stretch.

conditioning later tonight.

you could have had

played indoor on thursday night. was ok fun.

friday, felt pretty spent from a long week and took the day off.

saturday, went to la fitness in the morning.

t-mill
dynamic

(1) power clean; 1x3 @ 135,140,145,150,155
(1) exp. pushups; 3x16
(2) front squat; 1x8 @ 145,155,165
(2) db decline; 1x8 w/45,50,55
(3) hanging leg raises; 3x13
(3) cable squat row; 1x8 @ 35,37.5,45
(3) bw squat; 3x25

quick stretch

ate some lunch. went to p-fitness later.

stationary bike; 28 minutes. some intervals in there somewhere.
ab ball crunches; 3x30

stretch.

rest on sunday.

past posting

couldn't sleep, was looking at some older stuff. came across this and felt like reposting.

for the love of the game

In thinking about what my goals for this season were and talking to someone about them, a question came up.

"when are you going to be satisfied? it seems that all you care about is frisbee."

my first, knee-jerk reaction was to deny that all i cared about was frisbee. looking closer, it is tough to tell that i care about other things and i started really thinking about what i care about.

i spend at least 4 days a week in the gym. i supplement workouts outside of the gym for 2 other days and usually take one day off a week.

i think about the sport constantly. how to become better at it, how i should be training, coaching techniques, etc...

whenever possible, i am searching through pictures of tournaments i haven't been to with people i don't know, just looking at people playing. i watch videos and read books.

but is it for frisbee? will i be satisfied if i win a title, if i become recognized as a great player?

the answer to both those questions is no.

first, i will never be satisfied. what is their to be satisfied with? if you win one title, why not get another? if you are a great player, why not be the best ever? those questions are easy to answer.

but. is it for frisbee that i sweat and puke, push myself and strain personal relationships?

no. it's not. it's because i want to be a great athlete, frisbee happens to be my sport, the sport that i want to be a great athlete at.

i look at myself in the mirror every morning and want my body to look better. i look at how much weight i lift and want to lift more. i look at each route i climb and want to climb harder ones. i look at how fast i can run a 200 and want to run faster.

i am one of the most competitive people i have ever met. i want to be better than you, than anyone, at anything i do. the past 3 years, something finally clicked and made me realize that in order to be good, and then become great, you have to work your ass off. in the past, i had been able to get by at the things i did and stay competitive.

people have come and spoken to me and say they are impressed with my work ethic and how much time i spend training. i look at how much i workout and don't see anything impressive. i think i can be doing more, i wish i could push myself harder.

the real question is "why?". why do i want to be a great athlete?

supplemental answers help to figure out the real solution. there is nothing like running faster than someone to chase down a disc. breaking the mark is a great feeling. but i think it stems from wanting to be better than you. sometimes, that makes team sports difficult. i want to be better than everyone, not just the other team. sometimes it causes me to look at my teammates and see them as the enemy. something i certainly need to work on, but also helps in practice.

i don't want to be satisfied. i want to be better. there is nothing to be said for the person who relishes their accomplishments when someone else is doing better, working harder. everyday i picture that person who is working harder than me and i know i need to be better, push through and overtake them.

it's not for frisbee, it's for me. it's so i can show myself that i can take the pain, i can take more pain than anyone else.

if you don't believe me, train harder than me.

a bottle of red, a bottle of white

i now belong to 2 gyms. did my workout at planet fitness yesterday. with the h.s. season coming up, i need a place to go after practice and i know that i won't be driving all the way back to springfield after practice. certainly worth the $20 a month.

back to la fitness today.

t-mill
dynamic

(1) hang clean; 1x3 @ 115,125,135,140, 1x2 @ 145 (tried 3 times to get the third rep up, just didn't have it. bit of a bummer)
(2) deadlift; 1x3 @ 265, 2x3 @ 275, 2x3 @ 285
(2) broad jumps; 5x3
(3) standing military press; this is a lot harder standing than sitting for some reason. 2x3 @ 105, 1x3 @ 110, 2x3 @ 115
(3) crunches; 5x30
(4) pullups; 3x8, 2x5
(4) back ext.; 5x10 w/45lb plate
(5) cable stepup; 1x6/leg @ 50,60,70
(5) alt. lunge jumps; 3x6/leg
(5) decline ab throws; 3x10
(6) incline chest supported row; 1x8 w/45lb plate added, 2x8 w/90lbs

plyo pushup / db snatch (50lb db) ladder down from 10, for time. 10,9,8,7,6,5,4,3,2,1,2, 7:25. Eventually going to go all the way back up to 10.

full stretch. feel really good.

gym today with trev.

had some conditioning work planned.

went through the plate complex.

warmed up going through each of the exercises using a 25lb plate, then did the circuit using a 45lb plate.

overhead squat x 8
rows x 10
swings x 8
reverse lunge w/twist x 6 each leg
woodchopper x 6 each side

go through 5 times.

rested for a few minutes. hopped on the treadmill for some incline intervals.
put the treadmill up to incline 7. work/rest was 30/45-60 seconds. 2-3 minutes between sets.
4 @ 10,10.1,10.2,10.3
3 @ 10.1,10.2,10.3
2 @ 10.2,10.3
1 @ 10.3

full stretch. this was tough at the end. that last one got me good.

there's a hole in the bucket

gymmonday

tmill
dynamic

(1) high clean pull; 2 x (4,4,2,2) - 115.125.135.145
(1) bicycle crunches; 3x45
(2) squat; 1x3 @ 205,215, 2x3 @ 225, 1x3 @ 235
(2) squat jumps; 5x3
(3) bench; 1x3 @ 145,155, 2x3 @ 165, 1x3 @ 175
(3) side to side plate taps; 4x30 w/25lb plate
(4) chins; 5x7
(4) pistols; 3x4, 2x2

legs felt really weak after. hopped on the treadmill, did a quick warmup, finished hard.

full stretch.

feel so alive

ultimate wise, things are a bit up in the air.

gym yesterday.

t-mill
dynamic

(1) power clean to push press; 3x5 @ 135
(2) front squat; 1x8 @ 135,145,155
(2) man tacos; 3x30
(3) db decline; 1x8 @ 40,45,50
(3) rocky decline; 3x15
(4) walking lunges; 1x12/leg w/40lb dbs, 2x12/leg /45lb dbs
(4) hanging leg raises; 3x12
(5) pullups; 10
(5) chinups; 11
(5) dips; 10

quick strech.

today, jules got me a deep tissue massage for my b-day. feel awesome. think i am going to start getting a massage the week before a tournament, maybe a wednesday.

wild alaskan pollack

gym.

t-mill
dynamic

(1) hang clean; 3x5 @ 135. paying close attention to form really helped today.
(2) deadlift; 1x5 @ 270,275,280
(2) broad jumps; 3x5
(3) military press; 2x5 @ 110, 1x5 @ 115
(3) side raise w/45lb plate; 3x20 each side
(4) pullups; 5x6
(4) back extension; 3x15 w/45lb plate
(5) plyo pushup; 3x10 (hands and feet up off the ground)
(5) db swing; 3x8 w/50lb db

tried to do some running, but legs were really shot.

full stretch.

can do

rudyard kipling.

"if"

IF you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you,
But make allowance for their doubting too;
If you can wait and not be tired by waiting,
Or being lied about, don't deal in lies,
Or being hated, don't give way to hating,
And yet don't look too good, nor talk too wise:
If you can dream - and not make dreams your master;
If you can think - and not make thoughts your aim;
If you can meet with Triumph and Disaster
And treat those two impostors just the same;
If you can bear to hear the truth you've spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
And stoop and build 'em up with worn-out tools:

If you can make one heap of all your winnings
And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings
And never breathe a word about your loss;
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: 'Hold on!'

If you can talk with crowds and keep your virtue,
' Or walk with Kings - nor lose the common touch,
if neither foes nor loving friends can hurt you,
If all men count with you, but none too much;
If you can fill the unforgiving minute
With sixty seconds' worth of distance run,
Yours is the Earth and everything that's in it,
And - which is more - you'll be a Man, my son!