Thursday July 23-Forge Practice
Friday July 24-Travel
Saturday July 25-Wildwood
Sunday July 26-Wildwood
Monday July 27-Travel&Kennywood
Tuesday July 28-Lift and there should be soccer later
Lower Body Lift
-Squats 4x10
-Bulgarian split squat variation 3x8 each leg
-Single Leg Curls 3x10
-Calf Raises 3x10
-100 extra squats no weight
Playing on the beach really wore me out and I could tell with this last workout. Instead of trying to do my max drops the weight to about 80 percent and did more reps. Still felt like a good lower body workout.
Now onto Wildwood. Lets just say Friday, Saturday, Sunday, and Monday were the best 4 days ever. The tournament was great, the parties were great, everything was great. Forehand for Foreplay also brought home a trophy for winning our pool which is pretty damn sweet. The whole weekend was amazing and if I started to type it all up would take me way to long. Can't wait till next year!
Tuesday, July 28, 2009
Wednesday, July 22, 2009
July 15-22
Wednesday July 15-Pickup Ultimate
Thursday July 16-
Friday July 17-
Saturday July 18-First Forge practice in a long time. I was really looking forward to this. The whole reason I wanted to play club this year was not really just to play club or go to tournaments. I really love hard tough practices and that is what I wanted a bunch of all summer. So far I have been disappointed, this changed Saturday. The hill sprints at the end were fun.
Sunday July 19-4 hours of Forge practice then drove as fast as I could to my summer league games. Got there after the first point was played. First game we lost, second game we won. I felt really really good even after a long weekend of practice. I was able to run my hardest at the very end of the day. After I got home and took a shower though I could barely walk up my stairs. My calves were so tight it was crazy. Heat felt so good.
Monday July 20-Pickup Ultimate
Tuesday July 21-Scrimmage vs Impulse. I was excited to finally get the chance to play my old team. Being that Impulse really changed things for me I was excited about being able to have that same affect on other kids. Playing with only 7 people it was a good workout. We ended up winning but we should have done better. I threw a huck just a bit to far and had another bad huck that was completed. Oh well things to work on.
Wednesday July 22-Pickup Ultimate then Lift
Lift
-Bench (work up to a max)
-Pushups (3X15)
-BD Rows (4X12)
-Face Pulls (4X10)
-Shrugs (4X10)
-Curls (4X10)
Thursday July 16-
Friday July 17-
Saturday July 18-First Forge practice in a long time. I was really looking forward to this. The whole reason I wanted to play club this year was not really just to play club or go to tournaments. I really love hard tough practices and that is what I wanted a bunch of all summer. So far I have been disappointed, this changed Saturday. The hill sprints at the end were fun.
Sunday July 19-4 hours of Forge practice then drove as fast as I could to my summer league games. Got there after the first point was played. First game we lost, second game we won. I felt really really good even after a long weekend of practice. I was able to run my hardest at the very end of the day. After I got home and took a shower though I could barely walk up my stairs. My calves were so tight it was crazy. Heat felt so good.
Monday July 20-Pickup Ultimate
Tuesday July 21-Scrimmage vs Impulse. I was excited to finally get the chance to play my old team. Being that Impulse really changed things for me I was excited about being able to have that same affect on other kids. Playing with only 7 people it was a good workout. We ended up winning but we should have done better. I threw a huck just a bit to far and had another bad huck that was completed. Oh well things to work on.
Wednesday July 22-Pickup Ultimate then Lift
Lift
-Bench (work up to a max)
-Pushups (3X15)
-BD Rows (4X12)
-Face Pulls (4X10)
-Shrugs (4X10)
-Curls (4X10)
Tuesday, July 14, 2009
July 13-14
Monday July 13-Pickup Ultimate
Tuesday July 14-Lift (Max effort lower body) and going to pickup soccer
Lift-
-Squat worked up to a max set of 5 reps
-Bulgarian split squat (3X8)
-Romanian Deadlifts (3X8)
-Abe circuit (2X)
--Sprinter Sit-ups
--V-ups
--Toe Touches
--Hip Thrusts
I am still doing my lifting based on http://www.defrancostraining.com/articles.html and so far so good. I really like it, and I do feel it working. I can't lift 4 times a week and even 3 is really tough for me at the moment with weekends having Forge practice or tournaments now.
Tuesday July 14-Lift (Max effort lower body) and going to pickup soccer
Lift-
-Squat worked up to a max set of 5 reps
-Bulgarian split squat (3X8)
-Romanian Deadlifts (3X8)
-Abe circuit (2X)
--Sprinter Sit-ups
--V-ups
--Toe Touches
--Hip Thrusts
I am still doing my lifting based on http://www.defrancostraining.com/articles.html and so far so good. I really like it, and I do feel it working. I can't lift 4 times a week and even 3 is really tough for me at the moment with weekends having Forge practice or tournaments now.
Sunday, July 12, 2009
July 11-12
Saturday July 11-Summer League (1-1) Felt great the whole day, but on the first point of the first game I get a lay out D and hurt my thumb on my left hand. Should have got some ice on it early but it really didn't feel that bad. Played Maria's team but sadly didn't win. I blame it on Liz she didn't beat Maria enough. We had low numbers also so lots of playing time. Good training.
Sunday July 12-Summer League (1-1) Today the thumb was not doing so good. I ended up having to tap up, and ever time I was pancake catching I thought I was going to drop it. Won the first game on universe, then played the Moontour team. The one game I really wanted to crush them. We came out on top. Moontour was slow. They have a couple faster dudes but they weren't using them the way they should have. Half is 8-6 then they finally started to work more and for it being the last game of the weekend with low subs my team was couldn't keep up. Overall the weekend was a lot of fun every foul I called was uncontested except one. Jump disc me and jp go up he hits the side of my hand when I am just about to grab it. Goes back we set back up and the same play happens again this time a little better throw and I sky jp again. Knees and my thumb are sore so maybe I will try to rest those up over the next few days
Sunday July 12-Summer League (1-1) Today the thumb was not doing so good. I ended up having to tap up, and ever time I was pancake catching I thought I was going to drop it. Won the first game on universe, then played the Moontour team. The one game I really wanted to crush them. We came out on top. Moontour was slow. They have a couple faster dudes but they weren't using them the way they should have. Half is 8-6 then they finally started to work more and for it being the last game of the weekend with low subs my team was couldn't keep up. Overall the weekend was a lot of fun every foul I called was uncontested except one. Jump disc me and jp go up he hits the side of my hand when I am just about to grab it. Goes back we set back up and the same play happens again this time a little better throw and I sky jp again. Knees and my thumb are sore so maybe I will try to rest those up over the next few days
Friday, July 10, 2009
July 6-10
Monday July 6-Pickup Ultimate
Tuesday July 7-Pickup Soccer & Lift (Illinois winter lifting program)
Friday July 10-Lift (Max effort upper body)
Lift-Tuesday
-Squats
-Weighted Chin Up
-Shoulder Press
-Back Extension
-Plate Pinch
Lift-Friday
-Bench worked up to a max set of 5 reps
-Barbell Pushups (3x15)
-Barbell Rows (4x10)
-Face Pulls (4x10)
-Barbell Shrugs (4x12)
-Curls (4x10)
Today was my first day using Stupca's link http://www.defrancostraining.com/articles.html I did the first workout max effort upper body and really liked it. First time I have felt a good workout at least for my upper body. My shoulder wasn't in pain at all but I was still able to push it harder than I have in a very long time.
Summer league tomorrow and Sunday and I am pumped. The fields we used were flooded for the past month and our games were canceled. Lucky for me I wasn't going to be able to go to those anyhow since I had other tournaments. This weekend also includes the match up of the summer, Juice in the Box vs Team Enrique Iglesias, my team vs the team I should have been on/the team I was on... So, let me explain what happen. Pittsburgh's summer league is done with a draft. Another Montour alumni, Betten, was a captain this year and decided to pick all Montour/Moon alumni and current players. GREAT IDEA except another team captain by Liz Clark, and Stephan Frueh decided to pull a fast one and screw over myself and the whole Montour/Moon team. Liz and Frueh drafted two other Montour players and then traded for me. Those assholes. Well this weekend I get to play the team I wanted and should have been on. Expect a writeup on this game.
Forgot to include my Tuesday lift in the post so I went back and put it in there.
Tuesday July 7-Pickup Soccer & Lift (Illinois winter lifting program)
Friday July 10-Lift (Max effort upper body)
Lift-Tuesday
-Squats
-Weighted Chin Up
-Shoulder Press
-Back Extension
-Plate Pinch
Lift-Friday
-Bench worked up to a max set of 5 reps
-Barbell Pushups (3x15)
-Barbell Rows (4x10)
-Face Pulls (4x10)
-Barbell Shrugs (4x12)
-Curls (4x10)
Today was my first day using Stupca's link http://www.defrancostraining.com/articles.html I did the first workout max effort upper body and really liked it. First time I have felt a good workout at least for my upper body. My shoulder wasn't in pain at all but I was still able to push it harder than I have in a very long time.
Summer league tomorrow and Sunday and I am pumped. The fields we used were flooded for the past month and our games were canceled. Lucky for me I wasn't going to be able to go to those anyhow since I had other tournaments. This weekend also includes the match up of the summer, Juice in the Box vs Team Enrique Iglesias, my team vs the team I should have been on/the team I was on... So, let me explain what happen. Pittsburgh's summer league is done with a draft. Another Montour alumni, Betten, was a captain this year and decided to pick all Montour/Moon alumni and current players. GREAT IDEA except another team captain by Liz Clark, and Stephan Frueh decided to pull a fast one and screw over myself and the whole Montour/Moon team. Liz and Frueh drafted two other Montour players and then traded for me. Those assholes. Well this weekend I get to play the team I wanted and should have been on. Expect a writeup on this game.
Forgot to include my Tuesday lift in the post so I went back and put it in there.
Sunday, July 5, 2009
June 29- July 5
Tuesday June 30- Pickup soccer
Wednesday July 1- Pickup ultimate
Thursday July 2-
Friday July 3-
Saturday July 4-
Sunday July 5-Mowed both my parent's houses. Then decided to do a little track workout and lift.
Track-
-dynamic warm up
-4x10yd accelerators
-4x20yd accelerators
-4x T Drill
-4x L Drill
-8x 90 turn, 4x 180 turn
-4x 40yd sprint
Lift-
-Bench Press (3 reps)
-Shoulder Press (3 reps)
-Seated Row (3 reps)
-Lateral Shoulder Raise (2 reps)
-Rotater lifts don't know what to call them (2 reps)
-Tricep Pull Down (3 reps)
-Curls (3 reps)
-Pull ups to failure
I was really happy to finally get back to using some more weight on the lifts without any internal pain. I have tomorrow off so I plan on getting back over to my dads and do a lower body workout. On another note down to 145.
Wednesday July 1- Pickup ultimate
Thursday July 2-
Friday July 3-
Saturday July 4-
Sunday July 5-Mowed both my parent's houses. Then decided to do a little track workout and lift.
Track-
-dynamic warm up
-4x10yd accelerators
-4x20yd accelerators
-4x T Drill
-4x L Drill
-8x 90 turn, 4x 180 turn
-4x 40yd sprint
Lift-
-Bench Press (3 reps)
-Shoulder Press (3 reps)
-Seated Row (3 reps)
-Lateral Shoulder Raise (2 reps)
-Rotater lifts don't know what to call them (2 reps)
-Tricep Pull Down (3 reps)
-Curls (3 reps)
-Pull ups to failure
I was really happy to finally get back to using some more weight on the lifts without any internal pain. I have tomorrow off so I plan on getting back over to my dads and do a lower body workout. On another note down to 145.
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