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Thread: road to pro..

  1. #26
    LittleJake JSully's Avatar
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    9/20/11 - assit/o-lift day + throws
    training (evening)

    hip snatches- 170x3x3
    push press w/power factor
    -245x8, no PF
    -245x8, fastest 3.71ft/s
    -245x10, slowest 3.01 ft/s, fastest 3.71ft/s
    hang cleans- 255x3x3
    BB rows- 315x8x3
    CGBP- 255x5x3

    +lying ab raises x3sets


    throws (lunch)

    16# stone
    10 step over drills
    10 standing fulls, best of 38'
    ~20 south african spins, best of 45'

    threw uphill at work, as usual. probably not a huge grade, maybe 5' total or so. Very unhappy with the 38', I felt like I really had a lot more in me than that, pretty pathetic.. oh well. Focused on driving my hips around with both my right and left leg, felt pretty snappy and was hitting around 35' on the step over drills. Also focused on getting some height on the throws, I'd say 50% of them were getting there. The spin throws felt pretty good. After about 10 throws I tried to get a better wrap, but that was throwing me way off to the left and dropping about 4 feet off my throws so I went back to the original way. Again, focused on getting some height, as wel as pushing my right knee in after the spin and a very tight and fast spin with my let leg.

    evening workout felt great. PF doesn't work too well on snatches and cleans because the bar has to start moving "down" again before acknowledging the rep which was really slowing down the readout.. I mean, 1.5 f/s hip snatch? not so much. Just learning the PF so I hooked it up to the push presses as well and was pleasantly surprised. I'm lazy so I set the weight at 75lbs and moved the decimal 2 places on the watts. Slowest rep was 3.01 f/s and fastest 3.71 f/s, 95% of the reps were over 3.3 f/s. First set actually felt pretty heavy but trying to move the bar faster give me a bit of extra energy to put into the bar. Looking forward to speed day to really see where I'm at.


    cals = 4003 w/298g protein, 75g carbs pre-workout for both training sessions
    Last edited by JSully; 09-20-2011 at 10:43 PM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  2. #27
    Become Unbreakable Mark!'s Avatar
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    Great work bro. Hey I finally heard back from the North Texas Heavies, they invited me out to throw with them, freaking stoked about that.
    "Light Weight"

    260's by May

  3. #28
    LittleJake JSully's Avatar
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    sweet bud, with any luck you can get a bit more involved in the games next year. I'm thinking about coming out for either Ft Worth or Arlington next year, so that should be a good time, hopefully we'll meet up then.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  4. #29
    LittleJake JSully's Avatar
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    9/21/11 - throws
    throws

    53# wfd
    • one turn x 9, best of 37'
    • two turn x ~8, best of 35'


    Threw uphill as ususal. Was stuck at 30-32 for the first 4-5 throws of the one turns. tried to think about what I was doing an d analyze it in my head. I remember from watching videos recently that my left leg is just barely getting down before I start pulling on my release so I thought if I got it down faster I would have a better base to speed up a tidbit more before pulling for the release. Tried this once and immediately jumped to 35'. Tried a couple more times and nailed 37'. Definitely feel more in there but I called it there because I wanted to get some 2 turns in.

    My first 2 turn dropped all the way back down to 30'. This is frustrating to say the least. The next went to 31' and then 2 more at 30'. I took a few minutes to think about what I was doing and I don't really think I was accellerating the weight during my sprint, rather just spinning around it. Also, I typically begin my spin when the weight gets to 12:00. By doing this, the weight is ALMOST at 6 before I get into position for my sprint, this means I'm not getting any acceleration going into the sprint. 3rd, I think I'm casting the weight too high which is throwing off my drive forward and therefore am slowing down. So, now I have to fix the issues. I started my spin at 11, got into position, pulled linear, got the left around and it went 34'. Not great but definitely better. Thew a couple more, working on fast feet getting into positions and hit 35'. Again, not great, but better than where I was. That ended up being my last throw as I tore a callus clean off and couldn't get a good grip on the weight anymore.

    Just need to remind myself to play around a bit more with the cast so that I can get my feet into position faster, as well as adjust the height. Need to get that left leg down super fast so that I can drive the weight down to my right leg and sprint to the trig, then get that left down super fast again, drive the weight down and pull up and over the trig. Looking forward to sunday to throw wfd again. Tomorrow will be hammers and sheaf.

    cals = 4348 w/ 312g protein, 75g carbs pre workout

    9/21/11 dinner = chicken tacos
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  5. #30
    LittleJake JSully's Avatar
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    9/22/11 - throws + speed work
    throws

    20# sheaf x ~18-20
    16# hammer x 5 winds only, x5 full, best of 120'2"

    unk heights on sheaf, focused on getting a huge back swing and really driving it hard down to the ground. Also focused on sitting into it a bit more as to get more pop as well as the timing on the block.

    hammers felt terrible at first. I took 5 reps of winds only to loosen up my hips. First throw dropped out around 98' which is usual since I rarely put anything on the first one. After that I was able to get the timing on my hips a bit better and dropped a couple at 105ish. Then I wanted to get after it, really get my hips moving and reached on the 4th wind (yes, I said 4th wind, I'll explain in a minute), that one went 112'. At the beginning of the workout I told myself if I get 120' (which I haven't since may) then I'd call it a day because it's so hot and I just wanted to be done. I went for that fifth rep and really wanted to gas it. The first 2 times I lost my balance as my hips couldn't keep up with the ball to counter. I got it together and tried again, got the ball moving ridiculously fast (for me) and dropped it out there at 120'. Good day.

    Yes, I moved to 4 winds with the hammer. Instead of usnig the first wind to get my balance and immediately have to start pushing the speed, I use the first two to get my balance and rhythm. My first wind is just for my balance, then I speed it up a little bit more on the 2nd and that gets my hips in the rhythm, the third is where I turn it on and push the pedal and on the 4th I focus on getting as high and as long as possible.


    speed training w/PF (fastest time listed)

    speed bench w/ ~45sec between sets

    1. 135x3 @ 2.90
    2. 135x3 @ 3.01
    3. 135x4 @ 2.84
    4. 135x4 @ 3.21
    5. 135x3 @ 3.21
    6. 135x3 @ 3.21
    7. 135x3 @ 3.09
    8. 135x3 @ 3.21
    9. 135x3 @ 3.21
    10. 135x3 @ 3.21


    speed deads w/ ~45 sec between sets, test: 135x1 @ 4.08

    1. 225x1 @ 3.46
    2. 225x1 @ 3.33
    3. 225x1 @ 3.46
    4. 225x2 @ 3.48
    5. 225x2 @ 3.83
    6. 275x2 @ 3.46
    7. 275x2 @ 3.33
    8. 275x2 @ 3.46
    9. 275x2 @ 3.58
    10. 275x2 @ 3.58


    speed squats w/ ~60sec between sets, test: 135x4 @ 371, 185x3 @3.46

    1. 225x2 @ 3.46
    2. 225x2 @ 3.33
    3. 225x2 @ 3.46
    4. 225x2 @ 3.33
    5. 225x2 @ 3.46
    6. 225x2 @ 3.33
    7. 225x2 @ 3.33
    8. 225x2 @ 3.33
    9. 225x2 @ 3.21
    10. 225x2 @ 3.33


    GMs- 225x8x3
    BW pullups- BWx8, x6, x4

    Humbled. One word to describe how I feel right now. Last night's workout was intense. I didn't realize even my speed stuff on bench was so damn s-l-o-w. I was giving it everything I had and just couldn't break that 3.3 mark. Deads felt great, feels weird pulling that fast but I like it. Squats also felt great, but you can see towards the end when I started getting tired and speed dropped. I only wrote down the fastest reps. Most of the time the reps were either slightly below what is listed. I've done westside style speed work in the past, but holy shit, actually MEASURING the velocity, that changes things up. I love it. Next week will be front squats, sumo pulls and incline bench.

    Oh, and it feels like I got hit by a truck today. My hips, hams and lower back are just trashed.

    cals = 4120 w/ 308g protein, 75g carbs before each workout
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  6. #31
    mrelwooddowd Patz's Avatar
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    Is someone holding a stopwatch while you do this?
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    5/3/1 Journal


    http://http://www.wannabebig.com/for...83#post1766083

  7. #32
    LittleJake JSully's Avatar
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    I bought a power factor.

    You hook a cord up to the bar that is connected to the unit and it measures how fast the bar is moving, amongst other things. I really only care about bar velocity/speed. I want to lift as heavy as possible while maintaining 1m/s (3.3ft/sec). I'm looking forward to the Tucson games (6 1/2 weeks) to see how this type of training carries over to the games.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  8. #33
    Become Unbreakable Mark!'s Avatar
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    The power factor looks interesting, pretty awesome.
    "Light Weight"

    260's by May

  9. #34
    LittleJake JSully's Avatar
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    3rd page, jeez I need to update more often, lol..

    first I begin with food:

    9/23/11 - cupcake sammich
    9/24/11 dinner = breakfast


    now the workouts:


    9/25/11 - throws
    throws

    16# stone, stand x8-10, south african x10-12
    28# wfd, 5-8 full throws
    20# sheaf, 5-8 tosses
    20# hammer, 4-6 tosses

    Trained with Andrew Hobson, can't thank him enough for all of his help. Worked on planting that left foot hard and pulling it to accellerate the hips on the standing tosses, also his cue of "throw it over the WFD standards" finally got some height to the stone. Good things here. Worked on getting a better wrap with a more linear drive to the trig on the south african, have some work to do here as I was pretty much just spinning around the stone before. I can see how this will generate additional power. Worked on getting the left down quick on LWFD after the sprint. Need to work on not reaching so far though as I had an extremely wide base when it came time to pull. Sheaf felt good, Andrew had me working on my back swing, much much higher. Felt more fluid and was going several feet higher. Good session.

    Went to dinner at Oreganos with my family, had great time. The kiddo was scarfing down noodles and cheerios like nobody's business, haha.
    cals = ?

    *****

    9/26/11 - assist/o-lift + throws
    training (evening)



    hip snatches- 175x3x3
    push press- 255(80%)x6, 255x6, 255x10
    pullups- BWx5x6
    hang cleans- 265x3x3
    BB rows- 315x8x3
    CGBP- 265x5, 265x4


    throws (lunch)

    16# stone
    • ~5 step over drills
    • ~5 standing fulls, best of 42'
    • ~10 south african spins, best of 44'

    16# hammer x3, best of 107'

    threw on my lunch break. standing throws feeling better but the spin felt off. By the time I was tired I realized I should have worked more drills and footwork for the south african, rather than full throws. This bummed me out so I'll do them again tomorrow. Just took a couple easy hammer throws as I was showing a friend how to get the hips involved, rather than just an arm dominant throw.

    Weights went well, though everything felt pretty heavy. Still kind of sore from the speed work last week. Looking forward to wednesday to hit that PF again.

    cals = 3372 w/ 290g protein, 70g carbs pre-workout for both training sessions.. little light on the food today, no bueno

    *****

    9/27/11 - throws
    throws

    16# stone
    • x8 standing step over drills, best of 38'
    • x15-20 footwoork drills
    • x8-10 south african throws, best of 41'


    53# wfd
    • one turn x 5, best of 35'
    • two turn x ~3, best of 33'
    • two turn w/ 30# wfd x ~4


    Trained on my lunch break, threw uphill of course, different spot than usual so even more of an incline. Felt tired after yesterday's throwing and weight session so #s were pretty down, either that or the increase in incline made my #s look dreary. I'm not one for excuses so I'll just say I need to try harder. Step overs felt really good and snappy. Getting a good pivot off my right leg and driving up onto my block. Been working on pushing my left leg back while blocking to help accellerate the hips. Definitely feel this is working. Worked on driving to the trig while wrapping better for the south african. Can definitely feel a difference, now I need to get some height on the stone again. Seems I fix one thing and the other I forget about, haha. WFD felt alright, hand is still kind of tore up from last week and this weekend but I still hit it hard regardless. Worked on getting a violent pull out of the back on the one turns, then getting that left down fast. Had a good toss at 35', despite being tired. Two turns didn't go as well. Need my first spin to be faster so I can really speed up the weight as I'm driving it down to my leg before the spring, then a strong pull and a quick left leg to plant. Need more reps, story of my life.


    cals = 4248 w/ 297g protein, 3 nutri grain bars preworkout, ordering a a couple tubs of waxy maize this weekend.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  10. #35
    Senior Member Invain's Avatar
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    Have you used waxy maize in the past? I tried it a year or two ago, can't really remember if it was worth it though.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  11. #36
    LittleJake JSully's Avatar
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    yeah I've had it. It's a complex carb that absorbs quickly. All I care about is absorbtion rate. It's cheaper than the other carb drink I was getting, so I'm just going to get the WM instead from amazon for $22 shipped (6.6lbs = 75 servings @ 35g carbs/serving): ON GlycoLoad.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  12. #37
    JERSEY IRON Brian C's Avatar
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    Really great to see you posting again Jake. Always liked your log. Im also totally interested in HG training, but need to learn more about it. Recently when brought up, I asked a very well known athlete of HG if he could help me with a couple pointers and he brushed me off saying I was too small(215#). Told me to come back when I was 50# heavier. Pissed me off big time. So thats got me more fired up to learn. Keep up the great work. And the food pr0n is awesome!
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  13. #38
    LittleJake JSully's Avatar
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    One of my buddies is ranked top 25 in the A class and is about 215#s. Simply put, mass moves mass, however, technique trumps mass.

    Plus, there is a lightweight division for 200#s and under (in california) and 190#s and under everywhere else, that is, if you wanted to drop weight. Check out www.nasgaweb.com. Your avatar says you're from Philly. There are a lot of throwers from the midwest. Unfortunately I don't get to throw with them often because I'm in AZ, so I only know of a couple and they aren't close to you. However, I'm sure there are some and with some asking aroudn over at NASGA, I'm sure you could get a hold of someone for training.

    The best way to start is to go to a games and watch (or even participate). There is an A, B and C class. C is for novice and those who have never done it before. B is intermediate, and A is advanced. You move up through the ranks as your throws and technique improves. There are videos you can buy to help with technique and you can either make or buy your implements. Let me know if you need any more hope. It's a super fun sport. I love me some powerlifting and I still compete, but it can get boring after a while. There are many more elements to throwing: positions, when to apply power, when to not apply power, when to push the hip through and when to block. Very fun. Don't be discouraged.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  14. #39
    JERSEY IRON Brian C's Avatar
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    Thanks a ton Jake. Very helpful. Ill do some research and look up some throwers in the area. Itll be nice to change it up some.
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  15. #40
    LittleJake JSully's Avatar
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    glad to help Brian

    9/28/11 - speed work

    speed training w/PF (fastest time listed)

    speed incline bench
    1. 115x3 @ 4.08
    2. 135x3 @ 3.71
    3. 135x4 @ 3.85
    4. 135x4 @ 3.71
    5. 135x3 @ 3.95
    6. 145x3 @ 3.83
    7. 145x3 @ 3.71
    8. 145x3 @ 3.83
    9. 145x3 @ 3.83
    10. 145x3 @ 3.83


    speed front squats
    1. 185x2 @ 3.71
    2. 225x2 @ 3.71
    3. 225x2 @ 3.83
    4. 225x2 @ 3.46
    5. 225x2 @ 3.46
    6. 225x2 @ 3.46
    7. 225x2 @ 3.33
    8. 225x2 @ 3.46
    9. 225x2 @ 3.33
    10. 225x2 @ 3.58


    speed sumo deads
    1. 225x1 @ 2.84
    2. 225x1 @ 3.09
    3. 225x1 @ 3.09
    4. 225x1 @ 2.84
    5. 225x1 @ 2.84
    6. 225x1 @ 3.21
    7. 225x1 @ 3.21
    8. 225x1 @ 3.21
    9. 225x1 @ 3.21
    10. 225x1 @ 2.96


    RDLs- 225x8, 315x6x3
    banded pull throughs- green x10x3

    +lying leg raises & ab wheel

    Sesh started out solid, not a single rep under 3.3f/s until I got to deads. Apparently my sumo deads are hella slower than conventional. Not happy with this either. Also, going to be increasing the rep scheme to 3 reps with everything. Overall, workout felt solid. Definitely not as fatigued as last week, possibly my body is adaptnig already?

    stretched/foam rolled tonight


    cals = ? shitloads of spaghetti for dinner, lol
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  16. #41
    LittleJake JSully's Avatar
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    9/29/11 - throws
    throws

    30# wfd
    • x10 one turns, best of 68'
    • x8-10 two turns, best of 69'
    • x3-5 footwork drills between every couple reps. working on a quick left leg with good separation

    16# hammer x 6-8, best of 114'

    Trained on my lunch break, threw uphill as usual. Weights felt really well, though a tidbit disappointed with the distance. The day before was my speed day so I'm sure I wasn't fully recovered, but I was hoping for a little better. The 68' one turn was pretty solid so I'm satisfied with that. Between each throw I was practicing foot work. Practicing the pivot, sprint, quick left leg, pivot, pull. My first few tosses were slow so I could work on the footwork while throwing, I think those tosses were around 52-58'ish. Once I sped it up I was getting them out there. I need to video myself a few times to see how it looks, if I'm getting low enough, speed, etc. Hammers went ok, focused on staying super loose and usign my hips to move the ball. By now I had been throwing for about an hour straight so I was getting tired. I dropped a couple out at 114' but was too tired to get my hips moving fast enough for anything higher. Next week I'll spend some exclusive time on the hammer. This week it was all about fixing my o-stone and wfd footwork. Anxious for Saturday's throwing session.

    cals = ?, lasagna with the in-laws for dinner, you bet your ass I didn't count dem caloriezzzz.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  17. #42
    WBB Team Captain Coke's Avatar
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    Very nice Jake, been doing your thing everyday this week.

  18. #43
    LittleJake JSully's Avatar
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    Thanks Coke, the work ain't gonna do itself!!

    10/1/11 - throws
    throws

    23.5# braemar
    • x5 step over drills, best of 37'
    • x5 full, best of 38'5" -PR

    15# open x ~6-8 south african, best of 46'
    42# wfd
    • x5 one turn, best of 53'
    • x3 two turn, ? distance

    28# wfd x6-8, best of 79'8, 4 throws over 79'
    20# hammer x3, best of 108'
    22# hammer x2, best of 99'10" -PR
    16# hammer x4, best of 114'3"

    Threw with Andrew Hobson and Ryan Seckman. Always a priveledge to train with them. Their knowledge of throws is what has projected me to where I am today. Great times as well. A couple quotes from yesterday: "be better", "scooptastic" and "scooppressive".

    Onto the throws breakdown. Lots of things learned:

    Braemar- don't put so much weight on my right foot. Leaning back farther means I have to wait longer to open up and I'm losing distance. Need to keep more weigth on my left that way I can activate it earler to help push the hips through. I was hitting mid 37's and by changing this one thing (on my last throw) I nailed 38'5" for a sweet PR.
    Open- stop rushing it. Nice and slow out of the back and "gracefully" spin. Allow the right to pivot and the hip to pop before pushing through. Patience is what I need, lots of it. As I come around the turn, plant that left and focus on pushing the stone high.

    Weights- my orbit is off and I'm scooping. My single turns seem to be alright, but for some reason, I'm rotating my hand up toward the trig and scooping. We didn't figure this out until about the 7th or so throw and I was pretty dead. I focused on keeping my hand rotated down the entire time on my last throw. That fixed the orbit and even with a super late pull due to fatigue, still went 79+. Looking forward to drilling this a bit more so I don't have to think about it as much.

    Hammers- need to focus on getting long through the 3rd and 4th wind, not just the 4th wind. Also need to get comfortable turning on the speed. Need to get this ball movign super fast if I want it to go far. Threw a couple with the training hammer then grabbed the heavy hammer which felt infintiely heavier. My 2nd toss with the heavy hammer was a badass pr, so I can't complain. Afterwards went over to light and dropped one out there at 114' but was just too tired to duplicate it.


    Great training session. Vid is here:
    Video



    cals = ?, food pic is here: in & out burger

    awesome pic of my son in weightlifting shoes is here.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  19. #44
    LittleJake JSully's Avatar
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    10/3/11 - speed work & throws

    throws (lunch)

    16# stone
    • ~6-8 step over drills, best of 40'
    • ~6-8 standing fulls, best of 42'
    • ~8-12 south african, best of 44.5'


    speed training w/PF (fastest time listed)

    flat bench + choked mini bands
    1. 95x3 @ 3.83
    2. 115x3 @ 3.46
    3. 135x3 @ 3.46
    4. 135x3 @ 3.46
    5. 135x3 @ 3.33
    6. 135x3 @ 3.58
    7. 135x3 @ 3.46
    8. 135x3 @ 3.33
    9. 135x3 @ 3.58
    10. 135x3 @ 3.58


    conventional deads + double monster mini bands
    1. 225x3 @ 3.83
    2. 225x3 @ 3.71
    3. 225x3 @ 3.95
    4. 315x3 @ 3.33
    5. 315x3 @ 3.21
    6. 315x3 @ 3.46
    7. 315x3 @ 3.33
    8. 315x3 @ 3.46
    9. 315x3 @ 3.33
    10. 315x3 @ 3.58


    back squat + choked monster mini bands
    1. 185x3 @ 3.33
    2. 185x3 @ 3.33
    3. 185x3 @ 3.33
    4. 185x3 @ 3.33
    5. 185x3 @ 3.33
    6. 185x3 @ 3.46
    7. 185x3 @ 3.46
    8. 185x3 @ 3.46
    9. 185x3 @ 3.58
    10. 185x3 @ 3.46


    foam roll/stretch

    macros = 53f / 416c / 283p = 3267 cals IF style

    Good speed session. Added some accomodating resistance to the bar and it felt good. Really only slowed the squat down, however, by the time I got to the squat I was pretty gassed. Once my hips got nice and warmed up in the squat (about the 4th set) it felt much smoother. By the 6th set I was pushing harder. Next time I'm going to take a few more warmup sets. Definitely had to pull super hard on the deads. First rep of nearly every set was at 3.08. Bench felt pretty solid, despite the unejoyment factor, haha.

    Started cutting again today, not a huge deficit, about 20%. I'll weigh in tomorrow morning. Going IF style this go around. I did it before in the past and really liked it. It's simple to skip breakfast, have some BCAAs preWO then a couple larger meals. Goal is to increase strength while dropping bodyweight. I'll stick in a deficit until the beginning of november. In november I'll increase calories to maintenance until after thanksgiving then drop it back down for most of december.
    Last edited by JSully; 10-04-2011 at 08:35 AM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  20. #45
    mrelwooddowd Patz's Avatar
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    Nice work in here. Are you getting your reps timed per single rep? That for explosivity training?
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  21. #46
    LittleJake JSully's Avatar
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    bar speed.. the # listed is the fastest in the three rep series. It's tough to remember all the #s so I just remember the fastest.

    So "225x3 @ 3.83" is how fast I'm moving 225lbs through the range of motion, 3.83 feet per second. It only counts the concentric phase of the movement.

    Training explosiveness is up in the air, I need to do more research. Everything I've read points to the conclusion that you can't train to be more explosive. You're either explosive or your not. Explosive being defined as how fast you can fire a muscle, not how fast the muscle moves. I'm training for speed, how fast the muscle moves. The faster I can make the muscle directly correlates to the strength of the muscle. After my tucson games I'm going to play around with strength speed (see my thread I reated in the PL section). I'm going to add much more accomodating resistance and focus on keeping the speed above 2.3f/s and get as strong/fast as possible. I'm going to max on all my lifts before, then do this for 12 weeks (in addition to my typical speed work), then max again afterwards. I'll probably deload around the 6-7th week and again after the 12 weeks before maxing again. I'll be interested to see if I got any absolute strength gains without loading up to a 95% bar max every week.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  22. #47
    mrelwooddowd Patz's Avatar
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    Interesting. A lot of thought goes into that shit..lol

    What do you weigh, roughly
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  23. #48
    LittleJake JSully's Avatar
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    10/4/11 - throws
    am weight = 281lbs

    throws

    16# stone
    • x3 step over drills, best of 38'
    • x6-8 south african, best of 44'


    28# wfd
    • x8-10 one turn, best of 72'
    • x4-6 two turn, best of 73'


    Threw uphill @ work. Better session today with the stones. Worked on keeping my spin tighter and working the ground better. Going to keep focusing on primarily just getting into the power position so that I'm not blowing by my left. Worked on getting some height to the stone too, it's coming along. WFD felt good but not as good as I was hoping. Was steady about 68-70, then I focused on really sinking. Once I did this they were all 71+. Swapped over to two turn and focused on mimicing the one turns in relation to footwork. Once that felt better I focused on sinking more. At the expense of footwork, I was able to sink and vice versa. Still need more reps for footwork + sinking to come together well.

    macros = 56f / 388c / 286p = 3188cals IF style

    BCAA + beta alanine preWO, postWO meal = 12/190/110/1270cals @ approx 2p

    *****

    10/5/11 - assist/o-lift
    training

    OH squat- bar x5x3
    hip snatches- 135x5x3
    hang cleans- 225x5x2
    pullups- BWx5x6
    CF WOD = "Grace" in 2:20
    BB rows- 315x6x2
    box jumps- BWx5@36", BWx5@30"x2 from seated 18" box

    feeling pretty beat up. Attempted 185lb hip snatch and just couldn't get under it. Explosing feeling nil after a couple tough throws sessions + a good speed workout earlier in the week. Did a set of push presses with 135 for 10 reps and the gym owner told me about a crossfit WOD named "Grace" (yes I was training at a CF gym). "Grace" is a 135lb clean/press WOD done for time. Each rep has to touch the ground and fully lockout overhead for 30 reps. My time was 2:20, had to take a ~40 second break in the middle (no the clock didn't stop) after rep 18 as my muscles and lungs were screaming. Regrouped and finished it up. Happy with this, I think I might incorporate a quick WOD for conditioning once or twice a week. Plus it was pretty fun to do. Box jumps felt good, very different jumping on a box from a seated position. Can definitely feel more muscles working. Going to focus on bringing my vert up this off season.


    macros = 59f / 430c / 276p = 3281cals IF style

    BCAA + beta alaine preWO, postWO meal = 18/226/116/1497cals @ approx 230p

    *****

    10/6/11 - throws
    throws

    16# hammer
    • x4-6 winds
    • x8-10 throws, best of 110'


    Threw uphill @ work. pretty blegh sesh. Felt good in the beginning. Lots of stretching beforehand so I felt pretty loose. Problem was my legs, shoulders, hips and core are so sore from the prior workouts this week, I just couldn't get my hips moving fast enough. Every throw that felt 115+ ended up being 107. Oh well, still got some good reps in. Going to train hammers first next week and bump back stones a day that way I'm well rested enough to get a solid 20-30 reps with the hammer.


    macros = 61f / 403c / 278p = 3324cals IF style

    BCAA + beta alanine preWO, postWO meal = 12/190/110/1270cals @ approx 2p
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  24. #49
    LittleJake JSully's Avatar
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    Quote Originally Posted by mrelwooddowd View Post
    Interesting. A lot of thought goes into that shit..lol

    What do you weigh, roughly
    really, IMO, any competitive athelte puts a lot of thought into their routine. It's the only way to make bigger strides. My current weight is fluctuating between 281 and 287 as of this week.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  25. #50
    LittleJake JSully's Avatar
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    off season training protocol

    After much contemplation, I've decided to go with a Westside based routine for my weight lifting. It will be modified from the original 4x/week routine down to 3x/week. I'll be adding in RE work after my ME work. I'll also be adding in some other stuff I typically don't do: step ups, curls, shrugs, delt exercises, etc. At the same time, I'll be dropping oly movements. After two (possibly 3) cycles, I will go back to in-season training with a focus on the oly movements and primarily DE work. RE work will start at 2-3 sets of 20 reps and work it's way down to no less than 8 reps over the course of the 2-3 cycles.

    ME = max effort, focusing on heavy weight, speed @ .5.-6m/s (1.64-1.96f/s)
    RE = repeated effort, high reps, light weight, endurance work
    DE = synamic effort, focusing on speed @ 1m/s (3.28f/s)

    Everything will be 10-12 sets of 3 reps with 45-60 seconds rest time for the major lifts, outside of RE work. Assistance work will be by feel, 6-12 reps. Accomodating resistance (bands) will be used for DE work (think 75% weight, 25%), as well as ME work (think 50% weight 50% band), while still focusing on hitting the prescribed speed.

    A lot of focus will also be on increasing my vertical as well as conditioning. The week followign the Tucson games I will max out on squat, front squat, deadlift, sumo deadlift, bench, incline bench, strict OHP and push press. After the end of the 2-3 cycles I will max again to see what gains have been made. During this off season I will also focus on getting my bodyweight down to the mid 250s. I believe this will have me leaner, healthier, faster and more explosive, all of which will be needed to bring my game to the next level.

    For throwing, I will throw 3x/week. I haven't got an exact throwing schedule as of yet, although I know I will throw either saturday or sunday, plus twice during the week and allow myself 2 recovery days. That means one of my days will have 2 workouts, just like I currently have.

    Now, on to the weight training template: (click here for spreadsheet view)


    ************wk1

    monday - ME sq/dl
    ME back squat
    RE sumo dead
    RDLs or GMs + pull throughs
    step-ups
    core


    tuesday - ME bench
    ME flat bench
    RE strict OHP
    pullups
    rows
    shrugs/flyes


    thursday - DE sq/dl
    DE conv dead & front squat
    RDLs or GMs + pull throughs
    box jumps
    core


    ************wk2

    monday - DE bench
    DE incline bench
    pushdowns or skulls
    pullups
    rows
    curls/face pulls/side raises


    tuesday - ME sq/dl
    ME conv dead
    RE back squat
    RDLs or GMs + pull throughs
    step-ups
    core


    thursday - ME bench
    ME strict OHP
    RE close grip
    pullups
    rows
    shrugs/flyes


    ************wk3


    monday - DE sq/dl
    DE sumo dead & back squat
    RDLs or GMs + pull throughs
    box jumps
    core


    tuesday - DE bench
    DE flat bench
    pushdowns or skulls
    pullups
    rows
    curls/face pulls/side raises


    thursday - ME sq/dl
    ME front squat
    RE conv dead
    RDLs or GMs + pull throughs
    step-ups
    core


    ************wk4


    monday - ME bench
    ME incline bench
    RE push press
    pullups
    rows
    shrugs/flyes


    tuesday - DE sq/dl
    DE conv dead & front squat
    RDLs or GMs + pull throughs
    box jumps
    core


    thursday - DE bench
    DE incline bench
    pushdowns or skulls
    pullups
    rows
    curls/face pulls/side raises


    ************wk5


    monday - ME sq/dl
    ME sumo dead
    RE front squat
    RDLs or GMs + pull throughs
    step-ups
    core


    tuesday - ME bench
    ME push press
    RE incline press
    pullups
    rows
    shrugs/flyes


    tuesday - DE sq/dl
    DE sumo dead & back squat
    RDLs or GMs + pull throughs
    box jumps
    core


    ************wk6


    thursday - DE bench
    DE flat bench
    pushdowns or skulls
    pullups
    rows
    curls/face pulls/side raises

    deload the rest of the week & start over
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

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