Starting slow, since I’m out of shape. Modified, since I can’t Bench or Press.

• Squat: 5x5@135lb
• Row: 5x5@95lb
• Pullups: 5x5@0lb

We had 9 for goalty today. The games were fairly good, but Diana pointed out that there’s not enough focus on not turning the disc over, and it’s too easy to poach instead of playing tight D. There are some possible modifications we can make to help the latter, but I’m not really sure about the former. We already keep score, but no one pays attention to it that much.

I finally have a home gym. The squat cage hasn’t arrived yet and my shoulder is hurt, but I can still do a little.

• Deadlift: 5x5@185lb

3v3 goalty in Fairfield. No subs, lots of blades.

• Deadlift: 3x8@165lb
• Power Clean: 3x5@115lb
• Pendlay Row: 3x8@115lb
• Paintbrushes: 3x10@12lb
• V-Ups: 3x15

An hour of mini. We had one sub, so we took short breaks between games but played a lot. Diana’s first ultimate after pregnancy!

I bought a 1” bar and about 200lb worth of plates a week ago. Today was my first lifting session. The bar is clearly worse than normal Olympic bars, but it was cheap and works well in a smaller space (my living room), so I’m not complaining too much.

3 rounds of:

• 5 Hang Power Cleans: 115lb
• 10 Hip Thrusts: 115lb
• 5 Slow Front Squats: 115lb
• 10 Unstable Pushups

Finished with the usual hip/quad/ham/etc stretching.

A hot windy day with not many subs. We did the usual drills, scenarios, and scrimmages. I played more than I wanted to, but my knee still feels pretty good. It’s in the maybe-sore-maybe-ok phase where I’m not sure if it’s gonna hurt later, or if it’s fine. One thing I did notice is that stretching makes a big difference. I didn’t stretch the last two days, and I felt tight getting out of bed. I’m gonna redouble my efforts to stretch every day.

• Tabata Ab Rollouts: 4,4,4,4,5,5,5,4
• Tabata Bridge / Front Bridge
• Superset:
  • 5 Eccentric Squats @ 35lb
  • 10 KB Swings @ 35lb

Second weekend of Metro tryouts. I participated in the whole thing this time. My knee felt surprisingly good - those stretches must be doing something. On the other hand, I’m in the worst shape I’ve ever been going into tryouts. Possibly the worst shape at all since college. I’m gonna have to work extra hard to get back in the groove.

Tabatas:

• Bridge / Front Bridge
• V-Ups
• Slow Squats
• Pullups

Tabatas:

• Front Bridge
• Bicycles
• Pushups: 8,8,8,7,3,4,3,5
• 5-sec Squats

Went to the first weekend of Metro tryouts. I didn’t play much, because I’m still rehabbing my knee. But I did warmups, participated in a few drills, and spent a lot of time stretching and slow-squatting. I also helped out where I could, collecting discs and dispensing advice. Tryouts went well - there are some promising new players, old vets, and friends who I haven’t played with in a while. Best of all, my knee feels pretty good. I didn’t do much, but its the first workout I’ve done in a while that didn’t leave my tendon sore.

On the downside, I’m months behind in fitness. I’ll have to work hard over the next few months to catch up, but be careful not to overdo it. I’m really looking forward to having a squat rack in my basement.

• Back Squat: 3x5@175lb
• Cuban Press: 3x6@20lb
• SLDL: 3x5@80lb
• DB Row: 3x6@55lb
• Weighted Hip Thurst: 3x5@135lb
• Stability Ball DB Fly: 3x7@20lb

Did each pair of exercises as a superset. #efficiency

• 750m row warmup
• superset
  • Deadlift: 5,5,7@225lb
  • DB Curl and Press: 4x6@25lb
• RFESS: 8@50,60,60lb
• Unstable Push-ups: 10,10,12
• Pull-ups: 6,6,8

• 10 pullups
• 10 unstable pushups
• rless 3x5@35lb
• superset
  • hamstring slides 3x10@12lb
  • pushups 3x10
• 10 chinups
• superset
  • kb swings 3x10@35lb
  • goblet squats 3x10@35lb

• 750m Row warmup
• Back Squat: 5@155,165,165lb
• DB Curl and Press: 3x8@25lb
• Deadlift: 5@185,205,205
• Trunk Rotation: 3x8@20lb
• Explosive Decline Sit Ups: 3x20@15lb

I joined the Elm City YMCA so I can work out at a standard gym close to home. They only have one squat rack, but it looks like its not used much, esp if I go during odd hours.

• Front Squat: 3x5@135lb
• Hang Power Clean: 5@95,105,105lb
• Explosive Decline Sit Ups: 10@0,10,10lb
• 3 Handstand Attempts
• Slow Bosu Squat: 3x8@0lb

8 Zoya pullups @ ~8lb