Slapshotz' SST journal

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(electric @ Aug. 19 2008,9:38)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Great job Slapz. I noticed that too, after a time off (around 2 weeks) I come back pretty strong.</div>
ugh....but the layoff leads to wicked DOMS...worst I've had it in months. Feels like I need a cane to get outta bed this morning
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CHEST DAY

Flat Bench Press - 250 x 1

Dips - BW+90 x 5 x 2

Plus abs &amp; wind sprints

Notes: Strength continues to climb upward...
 
Deadlift day highlight:

425 x 1

Well, 30 pounds away from a previous all time high. I've been bumping up my protein intake with Myoplex pre-prepared shakes...which adds 42 grams of protein per day on top of what I already get. Hopefully, this will help add to the push to new PRs by the end of the fall.

I think I'm on track for yet another modest LBM gain along with some more fat loss, if my clothes are any indication.

Also, I've taken a shining to outdoor running as of late, combining rapid 2 mile runs with wind sprints.
 
Did a squat workout, and worked up to 325 for 1, but because I thought that 325 represented a new high for this set of goals, I didn't push it...maybe next time I'll check my journal b/4 going to the gym.
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Anyhoo, it was a good workout nonetheless. One highlight of note:

Stiff legged deads - 245 x 6
 
not much time to post lately, but I've been doing my thing.

But the big news is...I'm playing football on Sunday.

The original goal was to play a whole season, but I'm going to be an alternate and play during games where the regulars can't make it. It's a great way to test the waters and ease into it w/out availing myself to a full 12 week schedule.

I only want to go in for maybe 10 to 12 plays, and see how it goes. I'll be playing halfback.

So, I've taken almost two weeks off leg work with the exception of jogging and wind sprints, and I can't BELIEVE how much more powerful my legs are as far as running and endurance. I think from now on, I'm either gonna run or do squats/deads. Not both. I'll do wind sprints no matter what, but longer distance running is out.

So, wish me luck on Sunday
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(Slapshotz @ Sep. 19 2008,7:52)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I only want to go in for maybe 10 to 12 plays, and see how it goes.  I'll be playing halfback.</div>
Good deal! The nice part about playing halfback is that you know there will be plenty of guys looking for you...

Hit 'em till their teeth rattle!
 
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(TunnelRat @ Sep. 19 2008,8:17)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(Slapshotz @ Sep. 19 2008,7:52)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I only want to go in for maybe 10 to 12 plays, and see how it goes.  I'll be playing halfback.</div>
Good deal! The nice part about playing halfback is that you know there will be plenty of guys looking for you...

Hit 'em till their teeth rattle!</div>
lol...thanks, TR. Should be fun. Bought my cleats today. It's been years since I've worn them.

I just pray my left achilles holds out....
 
Slapshots' football comeback has its first chapter completed.

Of course, like everything in life, there's good news and bad news.  

Good news:

I played football two sundays ago, and had a great game, including a sack on D and a couple decent plays on offense.   My wind was good, and I had just as much speed as anyone on the field, despite spotting 10 to 15 years in age to many of the participants.

Bad news:

I got my sack on the last play of the first half, and heard a &quot;pop&quot; in my right ankle.  I knew I rolled it, but during halftime, I took off my cleat and the swelling seemed minimal.  So, I played the whole second half.  After the hour ride home, I looked in horror at my ankle and realized it had swelled up to the size of a plum  
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The net result, after a set of x-rays at the ortho the following week, was a very bad sprain.  Though I could put full weight on it from the beginning, the swelling has been pretty bad, and only in the last couple of days has it started to subside.  I'm going to try and play in 2 weeks.  I've been rehabbing it every day.

Further notes:  Well, I now have a personal trainer...full time.  Once a week, I'm going for personal training.  

My body, after a lifetime of lifting, has become very strong, but very limited.  As long as the movements are rigid and defined, I don't have serious risk of injury....but now, as I endeavor to enter the sporting world, I need to be able to move my body in unorthodox ways...a/k/a in ways befitting a football player.

My trainer summed it up best...I'm 38 years old.  I have the body of a 20 year old, but I have the lateral ability of...well...a 40-year old.  I've spent the better part of 15 years ignoring &quot;athleticism&quot;, and I need to work on getting that back, and I need the help of a trainer to do it.  I simply don't have the knowledge set to train myself in the art of athletics.

He and I have worked out a very simple plan...train me like you would train an up-and-coming high school or college football player, build up all those peripheral muscles that I've ignored for so long, and increase my stamina.  Of course, there are limitations.  With a wife, son, and career, I can't devote my entire life to this, but certainly can devote a majority of my gym time to it.  I have no doubt I can maintain most of my strength , and lose very little in the way of aesthetics as long as my diet stays consistent, which it has for the better part of the last 2 years.  No worries there.

So, that's where I'm at.  In fact, I go for training today.  Last week, he spent an hour showing me how to rehab my ankle, and I've been doing it religiously every day since.  Today, who knows what will be in store, but my guess is we're going to work a little bit harder.

Slapz
 
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(Slapshotz @ Oct. 01 2008,1:28)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I got my sack on the last play of the first half, and heard a &quot;pop&quot; in my right ankle.  I knew I rolled it, but during halftime, I took off my cleat and the swelling seemed minimal.  So, I played the whole second half.  After the hour ride home, I looked in horror at my ankle and realized it had swelled up to the size of a plum  
wow.gif


The net result, after a set of x-rays at the ortho the following week, was a very bad sprain.  Though I could put full weight on it from the beginning, the swelling has been pretty bad, and only in the last couple of days has it started to subside.  I'm going to try and play in 2 weeks.  I've been rehabbing it every day.</div>
That's why your trainers have tape. Just wrap it up and get back in the game...  
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Congratulations on finally getting out onto the field. I am wholly impressed.
 
Hey, thanks TR!  I am definitely looking forward to getting out there again.

Personal training session notes:

Okay, as a pure strength trainer all this time, I'm a complete tard when it comes to Bosu balls &amp; kettlebells.  But let me tell you, there were three times during this workout that I thought I was going to puke up my pre-workout meal.

First, we did buko-stretching on both my lower extremities.  Then, we did about 15 minutes worth of pilet work with the kettlebells, including duck walks on my heels, and rapid-fire squats using kettlebells.  At this point, my legs were burning and my heart was pumping about a mile a minute, but things were just getting going.

Then, we went to a vacant indoor tennis court, and had me do all manner of side-steps, hops, &amp; suicide sprints.  I was literally falling down at the completion of each event.  I haven't breathed so hard since I met Jenna Jameson face to face back in 91.  

So far, he recommended I get new socks (the kind that are that wet/dry material, as cotton is prone to cause your feet to slide within the shoes...oh, and he also recommended getting different shoes, ones with more give, and some moleskin to put over my arch supports so that my feet don't slide.  Part of my problem is weak connector muscles, but improper footwear can be attributed to this mess, as well.

Bottom line is, my conditioning is ****.  Yeah, it certainly isn't bad for a lifter, but it's clearly not where it needs to be to play a sport like football.  He said it'll take about a month to get my CV system firing.  I'm dreading the next session, and looking forward to it at the same time.

For anyone reading this, my suggestion to you is:  IF YOU CAN HELP IT, DON'T SACRIFICE ATHLETIC ABILITY FOR THE SAKE OF AESTHETICS!  Yes, you may never want to play a sport, but I regret not focusing more on athletic ability, especially as I push 39 years old.  And it'll be even more important in the next decade.

I'm going tonight to do some rehab stuff on my own.
 
Slaps - Thank you for bringing this to the forum.  I think many of us neglect the athletic side, especially as we age.

One question - has Olympic training ever been something you did on a regular basis?  I'd be curious to know, considering that you feel so behind in terms of athleticism.  Good luck on the gridiron - I still must admit just how jealous I am that you get to play on a regular basis!
 
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(_tim @ Oct. 02 2008,7:57)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Slaps - Thank you for bringing this to the forum.  I think many of us neglect the athletic side, especially as we age.

One question - has Olympic training ever been something you did on a regular basis?  I'd be curious to know, considering that you feel so behind in terms of athleticism.  Good luck on the gridiron - I still must admit just how jealous I am that you get to play on a regular basis!</div>
Hey, Tim.

If I was a 20 year old kid, I'd be telling me to cram it right about now, because at that age, you think your athleticism will stay with you forever
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Yes, I've been doing olympic style training for as long as I've been training, basically, but no matter how you slice it, weight lifting usually ends up being a series of rigid movements. They ill-prepare the body to move in unorthodox fashion, as all manner of sports requires...and sometimes life requires.

I'm only behind in my athleticism inasmuch as I'm competing with 25 year olds, so I should make that clear. Maybe against mostly other 40 or 50 year olds, I wouldn't seem so out of touch. But during that one session, where all my former football drills were brought back to life, I was shocked that I $ucked so bad at them, even though it's been so many years.

Tim, you should try playing, if that is your desire
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Hey Slapz,

Great that you're now part of the action. Do let us know how your metcon training helps your game. Some of the Crossfit WODs would be pretty helpful in that area too I should think.

Re athleticism: I guess it all depends what your goals are. If you want athleticism then you should train and diet for it. If you just want to be big and strong and don't give two hoots about being able to dodge a tackle then I don't see that there's much point in training for that. I suppose it might come in handy one day in an emergency situation but so might being big and strong.

Personally, my goal right now is to improve my athleticism/flexibility while maintaining or increasing strength (if possible); this is while I'm reducing my body fat levels. When I get back to bulking and some more PR lifting I'll have to forgo athleticism for that time but, once I attain my lifting goals, I'll definitely return to a more athletic orientated approach to training - although I have no intention of getting into team sports. I'm happier at a lighter bodyweight and will aim to stay under 200lb.
 
Hey, Lol...sorry for the belated reply...I'm just so frigging busy! I would much rather keep a more consistent log, but it's just not in the cards right now

LOL wrote:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Great that your now part of the action. Do let us know how your metcon training helps your game. Some of the Crossfit WODs would be pretty helpful in that area too I should think.</div>

Just got back from my third training session...and let me tell you, crossfit has nothing on this guy. He's insane! The bile was, once again, just at the tip of my throat. I refuse to puke in front of him, though...but yes, for someone looking to vary things up, xfit is definitely the way to go
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LOL wrote:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Re athleticism: I guess it all depends what your goals are. If you want athleticism then you should train and diet for it. If you just want to be big and strong and don't give two hoots about being able to dodge a tackle then I don't see that there's much point in training for that. I suppose it might come in handy one day in an emergency situation but so might being big and strong.</div>

Couldn't agree more...but...if I may dredge up the old sprinter analogy...explosive cardiovascular training in addition to strength/hypertrophy training has proven time &amp; again that, no, you may not have as many pounds of LBM as just light cardio &amp; hypertrophy training...but...you will sure as heck look a lot bigger b/c your LBM/BF ratio is going to be dramatically different, and you'll have some good old fashiond sporting ability, to boot!

LOLwrote:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Personally, my goal right now is to improve my athleticism/flexibility while maintaining or increasing strength (if possible); this is while I'm reducing my body fat levels. When I get back to bulking and some more PR lifting I'll have to forgo athleticism for that time but, once I attain my lifting goals, I'll definitely return to a more athletic orientated approach to training - although I have no intention of getting into team sports. I'm happier at a lighter bodyweight and will aim to stay under 200lb.</div>

I think these are excellent goals, and smart goals, to boot. My experience has been...heavy training + intense cardio + low carbs (or at least limited carbs post dinner) = higher LBM and lower BF. Time &amp; again, I've seen this happen. You should reach your goal, no problemo.
 
As an FYI, I thought it'd be cool to post my trainer's bio. It's quite a resume...he's trained quite a few of the pros on the Philadelphia Eagles, for God's sake...and then he has to watch my sorry a$$ lumber around the track. Jeez!!!

It's always important to know the credentials of the guy giving you information...and it's why I value his opinion so much.

Chris Draper
Christopher J. Draper, CSCS, LDN, RD is a certified strength and conditioning specialist and a licensed, registered dietitian. He received his undergraduate degree in nutrition from Marywood University in Scranton, PA and completed post baccalaureate medical work with Temple University. Draper specializes in nutrition and training for sports and exercise, weight management, wellness and consulting. He trains all level from casual exercisers to competitive athletes. His clients include members of professional and semi-pro teams such as the Philadelphia Eagles and the Trenton Titans as well as collegiate athletes and Olympic hopefuls. As an athlete, Draper has captured various bodybuilding and power lifting titles highlighted by two Pennsylvania State Power lifting Championships and a USA Power lifting National Title where he lifted over 600lbs. in the squat exercise. Currently, Chris’ focus is on his career in health and wellness, which has influenced his training style. Instead of squatting heavy loads, his training regimen includes running over 50 miles per week with his NY City Marathon training clientele.
 
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(TunnelRat @ Oct. 11 2008,1:53)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Dag, Slaps, it must cost an arm and a leg for a half hour of this guy's time...!!</div>
Surprisingly, no...I mean, it ain't cheap, but I think the gym I work out at gives him like a 90% cut (whereas the other trainers get 50%).

Well, today's game went great (sort of). We lost 29-23 after trailing 19-0 after the first 5 minutes. But 3/4 of the way through the game, I ripped my toenail practically off. It ain't pretty.

On the flip side, my ankle held up great, and my wind was good
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A lesson in pain and commitment

Okay, 4 weeks into my football season, I've re-learned some things that I had previously forgotton from my youth.

1. Football is painful!

I've suffered a bad sprain and a decapitated toenail thus far. Add that to the tightness in my thighs &amp; calves that lasted for 3 or 4 days after gameday, and what you have is a very sore, miserable Slapshotz!

2. Football takes a hefty commitment

Between my frigging toe and catching a bad, phlegmy cold this week, I've done literally nada since my game last Sunday. So, needless to say, I was pretty rusty going into my training session.

After about 35 minutes of various sprinting / agility drills with my trainer, I was done. Finished. Kaput. He wanted to do four 300-meter runs at the end. I said, &quot;No ******* way.&quot; He said, &quot;Way.&quot; The first one I barely made it through. But the second one, I found myself getting a second wind, and improved upon my first 300-meter time. The third one was even better, and the fourth 300-meter was my best effort yet.

I'm encouraged, b/c I clearly hit the wall, found a second wind, and entered that &quot;zone&quot; that so many talk about and experience from time to time. This is why I'm training so hard, the ability to get second winds, and push out a decent effort, even when I think I can do no more.

Endurance / speed / stamina training takes more focus than my powerlifting, if you can belive it. With powerlifting, you get tunnel vision, but the max movements only last a few seconds. With my speed training, a drill could last upwards of a minute, and if you don't have focus, you're done.

Mentally, I'm a wimp at this stuff...but I'm trying to get better.

***
I guess there's a reason that you don't see many 38 year old football players
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The fruits of my labor...

After putting myself through 5 grueling weeks of vomit-inducing sprint/agility work, a sprained ankle, decapitated toenail, and a simultaneous pulling of a hammy and quad on the same play, things are finally going my way.

Last Sunday's game was the first game I've played all season in which I was 100% healthy, and I felt like an 18 year old kid out there. I racked up a couple of sacks, was in the QB's face the whole game, and our D held the other team to 6 points. To top it off, I was selected player of the game.

Two days later, however, I feel slightly older than 18
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But there are no major injuries to report, just residual soreness from the prior game.

We have one more regular season game, then the playoffs....
 
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